110924

Posted on November 11, 2024 by dennisoh

90mins long run @13.07KM, 132BPM

Ran with Don at KJ Lakes. Took a crap halfway thru the run

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111124

Posted on November 11, 2024 by dennisoh

Star of deload week

Run 10mins warm up

1.6k Run @ 7:04, 4’25” , 164BPM

Run 10mins cooldown

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110824

Posted on November 8, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1)

Ring rows elevated 30″ @ 12,11,11,10

12 rounds x 500m row

Total time 37:24 , 26:24 working time, Avg 2:12/500m

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110724

Posted on November 7, 2024 by dennisoh

Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

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110624

Posted on November 6, 2024 by dennisoh

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0

3x20m Sled Pull @ 100, 110, 120kg

16M EMOM
60s Ski (cals) @13,13,12,12
60s Walking Lunges @20kg @17,17,16,17m
60s Burpee Broad Jump @12,13,12,10m
60s Rest

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110424

Posted on November 4, 2024 by dennisoh

50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

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110124

Posted on November 1, 2024 by dennisoh

Deadlift 3-2-1 @ 90-100-105
Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)

Barbell Good Morning 3×20 @20kg
DB Push Press 3x Max @18kg DBs @12,10,8

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103124

Posted on October 31, 2024 by dennisoh

30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

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103024

Posted on October 30, 2024 by dennisoh

50min run, -ve split every 10mins

1. 6’23”
2. 6’16”
3. 6’13”
4. 5’56”
5. 5’38”

Distance -8.24KM
Avg Page – 6’05”
Avg HR – 148BPM

Cold Plunge after. 13.9 degrees, 3mins

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102924

Posted on October 29, 2024 by dennisoh

Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps

Cold Plunge after. 5.2 degrees, 3mins

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