15 Min Easy Run Few Mins of Drills then 10R of 30s On: 30s Slow (3:45 – 4/km) 5 min Walk 10R of 30s On: 30s Slow (3:326-4:02/km) 3min Easy Run *Difficult. Not enough recovery

Posted in Cardio, Running | Leave a comment

010526

Posted on January 5, 2026 by dennisoh

25min Easy Run3R of:10 Push Ups30 Squats25min Easy Run

Posted in Running | Leave a comment

010226

Posted on January 2, 2026 by dennisoh

15 Min Easy Run Few Mins of Drills then 9R of 30s On: 30s Slow (3:28 – 3:58/km) 5 min Walk 9R of 30s On: 30s Slow (3:35-3:51/km) 5min Easy Run

Posted in Cardio, Running | Leave a comment

122925

Posted on December 29, 2025 by dennisoh

60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

Posted in Cardio, Running | Leave a comment

122325

Posted on December 23, 2025 by dennisoh

35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

Posted in Cardio, Running | Leave a comment

20 Min Zone 2 Run Running Drills then:- 2R of7 x 30s On : 30s Off @ 4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/kmthen3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km *5min Walk Between 1st and 2nd Round 5min Cooldown Run

Posted in Running | Leave a comment

121525

Posted on December 15, 2025 by dennisoh

65min Zone 2 Run *Every 10mins, Accelerate for 30seconds 10.81KM | 139BPM | 172SPM | 6:01/km

Posted in Cardio, Running | Leave a comment