Dennis WODS 2.0

Category: Running

  • 050425

    10min Warm Up

    Run Intervals 8R x 4mins
    60s Rest btw rounds
    Round 1 4:33/km
    Round 2 4:0/km
    Round 3 4:37/km
    Round 4 4:40/km

    Abandoned,Struggling to keep pace
    Next time Try for 4:35/KM

    Run cooldown.

  • 043025

    45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

  • 042825

    1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

  • 042525

    90 minute long run

    – Keep the pace at 70-80%
    – For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.

    Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt

    Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM

  • 042425

    50 Min Zone 2 Run
    7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

  • 041925

    80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

  • 041725

    Warm Up 10min Run

    5x6mins Run @ 4:43, 4:46, 4:49/km
    90s rest

    Only did 3 rounds

  • 041525

    100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

  • 041025

    75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

  • 040625

    60M Run (-ve split every 10mins)

    6:59/km
    6:24/km
    6:03/km
    5:44/km
    5:35/km
    5:11/km

    PM:
    Some sled Pulling and sled drag