45min Zone 2
Distance 6.84 km
Pace 6:34 /km
130 BPM
August 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
032625
Run to gym
Super set
Front Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)
Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5
5R:
30 Wall Balls (7KG)
30 Cal Row
Time: 24:37
Walk back to gym
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032425
2 Hour Long Run @ Langkawi
17.79KM | 6:45/KM Pace | 131 BPM |182SPM
Posted in Cardio, Running
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032025
7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM
Posted in Cardio, Running
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031825
Deadlift 5-3-1-5-3-1
Push Press 3-2-1-3-2-1
Forgot to log! Forgot weight!
Assault Bike 100 cals for time
12m EMOM
60s 45s max cal bike
60s max power cleans @45KG
60s rest
PM
Zone 2 Indoor Bike – 107 BPM
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031725
75Min Run – Zone 2
10.95KM | 6:51/km | 178SPM |129BPM
PM
90min Indoor bike – 100BPM
Posted in Aerobic Base, Cardio, Running
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031625
AM:
90min Easy Run – 11.10KM, 174SPM, 125BPM
PM:
60m EMOM
10cal ski
10 cal row
10m sled push
Increase weight every 10min
50,75,100,125,150KG
Posted in Aerobic Base, Cardio, Running
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031525
Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f)
4R (using 40kg sandbag)
6 Ground to Shoulder
12 Reverse Lunges (front loaded)
24m Front Load Carry
(did 3 rounds only)
100 Russian Twists (L1,R2,L3,R4)
(20 push ups + 10 Pulls Ups every break) Broke once
1.6K Row cooldown
Posted in Strength
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031425
4x8min Intervals
2min Rest
Average 4:56/KM
Only did 3 Rounds
Posted in Cardio, Running
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please attach individual lap times for reference.