Running – Page 15 – Dennis WODS 2.0

021225

7KM Run – Zone 1 & 2

50Min Run (-ve Split every 10mins)
8.74KM | 144BPM | 5:44/KM

45Min Run – 5.97KM | 7:45/km | 176 SPM |116BPM

45Min Easy Run
5.38KM | 8:20/KM | 168 SPM | 110BPM

30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM

10Min Warm Up Run

14Rounds:-
1Min Fast Run
1Min Slow Run

Total Including Warm Up-
6.6KM | 5:46/km | 171SPM | 147BPM

82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM

Wanted to do 90mins but foot was hurting

Zone 1 5k Run – 36:16 | 7:14/km | 121BPM

10 min warm up run

Then:
13Rounds of:
1Min faster run
1Min slower run

Avg 5:19/km (minus the warmup)
4.89KM

5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM

Accessory Work
Few sets of chest and shoulders