Running – Page 16 – Dennis WODS 2.0

010725

1HR45Min Run | Zone 1 Easy Run |13.23KM | 7:56/km | 115BPM | 175SPM

60min run – Under 70% HR – 8.51KM | 123BPM | 7:03/km

10 min warm up run

12 Rounds:
1 Min Sprint
1 Min Recovery

5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

90mins Run (80mins easy + 10 mins speed up)

11.13KM | 170SPM | 113BPM

30 min Zone 2 Run
4.6KM | 6:31/km pace | 4.6KM | 186 spm

30Min Zone 2 Run

4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

10min warm up

10R of:
60s Sprint
60s Recovery Run

Total: 5.24KM | 5:43/km (including warm up)

70min Easy Run @ Gurney Bay

8.09km | 107BPM | 8’39”/km

30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
Improvement since last 30min test Sept 11th – 5.34KM

90min Recovery run – 11.66km | 7’43″/KM | 118BPM