Dennis WODS 2.0

Category: Running

  • 122925

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

  • 122325

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

  • 122025

    20 Min Zone 2 Run

    Running Drills then:-

    2R of
    7 x 30s On : 30s Off @

    4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
    then
    3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

    *5min Walk Between 1st and 2nd Round

    5min Cooldown Run

  • 121525

    65min Zone 2 Run
    *Every 10mins, Accelerate for 30seconds

    10.81KM | 139BPM | 172SPM | 6:01/km

  • 121125

    Running Day

    20min zone 2
    Run Drills

    6R of:
    Run 30s on: 30s Off (v02max)
    3:12, 3:22, 3:25, 3:25, 3:43,3:19/km

    5 Min Walk

    6R of:
    Run 30s on: 30s Off (v02max)
    3:10, 3:29, 3:30,3:40,3:39, 3:36/km

    5min easy run

  • 120925

    40 Min Zone 2 | 6.72km | 135BPM | 5:57/km | 173SPM

  • 120825

    30 Min Indoor Zone 2 | 4.69KM | 6:24/km | 132 BPM |180SPM

  • 120325

    30 Min Run – 4.86KM | 6:11/km | 129BPM | 171SPM

  • 112625

    30 Min Zone 2 Run

    4.95KM | 6:04/km | 174SPM | 135BPM

  • 111825

    4×4 Interval Run | 3min jog between runs
    1. 4:08/km
    2. 4:19/km
    3. 4:29/km
    4. 4:23/km

    Very hard