Running – Page 3 – Dennis WODS 2.0

042126

6x5min Threshold Run (1min rest)

Done on treadmill – 12.3 to 13.5/kmph

30 Min easy run

2KM Warm up

8 x 4min Runs on Treadmill at Subthreshold/Threshold

10min walk

45min Run |6.6KM | 6:50/km | 174spm | 118BPM

then in gym

3Min Ski
3Min Run
3Min Assault Bike
3Min Run
3Min Row
3Min Run

2km easy run

10R x 3min , 36s rest : 5:20-5:05/km

3min easy run

IJM 10KM Run – 56:16 | 151BPM | 5:37 pace | 172 spm

A little slower than expected

Threshold Run test
10x3min : 36s rest
did at 5/km Pace

Did 7 rounds. Heart rate a little too high. Change to slower run next week

5K easy run | 32:47 | 6:33 | 172spm | 130BPM

40min Run
Speed up every 5th minute (for 30seconds)

5:52/km | 137BPM | 173spm

60min zone 2 run | 9.15KM | 6:36/km | 157watts | 174spm | 139BPM