Category Archives: Running

071625

Posted on July 16, 2025 by dennisoh

5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

Posted in Cardio, Running | Leave a comment

071425

Posted on July 14, 2025 by dennisoh

60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

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071025

Posted on July 10, 2025 by dennisoh

AM30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM PMBox Squat 5×3 @70KG Romainan Deadlift 3×3 @80KG Mess around with 4KG Clubbell

Posted in Cardio, Running, Strength | Leave a comment

070725

Posted on July 7, 2025 by dennisoh

30min Zone 1 & 2 Run6:29/km | 170SPM | 129BPM 4.63KM

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070225

Posted on July 2, 2025 by dennisoh

2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

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062725

Posted on June 27, 2025 by dennisoh

AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

Posted in Aerobic Base, Rowing, Running | Leave a comment

062525

Posted on June 25, 2025 by dennisoh

8x4min Tempo Run1Min Rest Btw Runs4:39, 4:40, 4:42, 4:47/KM Only did 4 rounds. Need to run slower.

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062325

Posted on June 23, 2025 by dennisoh

Run – 70min Negative Splits every 10mins Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM 6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM Reached threshold pace at 5:30~ too early!

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062025

Posted on June 20, 2025 by dennisoh

50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

Posted in Active Recovery, Running | Leave a comment

061525

Posted on June 15, 2025 by dennisoh

AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM PM:In teams of 2, E2MOM (YGIG format) with Michael 6 Rounds of:A. 2min – Ski (20-30 cals)B. 2min – Burpee Plate Hops 20RepsC. 2min – Row (20-30 cals)D. 2min – … Continue reading →

Posted in Cardio, Running, Team WOD | Leave a comment