Category Archives: Running

010324

Posted on January 3, 2025 by dennisoh

10 min warm up run 12 Rounds:1 Min Sprint1 Min Recovery 5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

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010125

Posted on January 1, 2025 by dennisoh

90mins Run (80mins easy + 10 mins speed up) 11.13KM | 170SPM | 113BPM

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122824

Posted on December 28, 2024 by dennisoh

30 min Zone 2 Run4.6KM | 6:31/km pace | 4.6KM | 186 spm

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122624

Posted on December 26, 2024 by dennisoh

30Min Zone 2 Run 4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

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122524

Posted on December 25, 2024 by dennisoh

10min warm up 10R of:60s Sprint60s Recovery Run Total: 5.24KM | 5:43/km (including warm up)

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122224

Posted on December 22, 2024 by dennisoh

70min Easy Run @ Gurney Bay 8.09km | 107BPM | 8’39”/km

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121624

Posted on December 16, 2024 by dennisoh

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

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121424

Posted on December 14, 2024 by dennisoh

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

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121324

Posted on December 13, 2024 by dennisoh

30min Zone 2 Run – 4.94KM | 6’05″/km | 133BPM *Aiming for High Zone 2

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120624

Posted on December 6, 2024 by dennisoh

50min -ve split every 5mins Run Total 8.45KM, 146BPM avg, 5’55″/KM

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