Category Archives: Blog

Run
2h:00 Trail Run

rest day

Run
Regeneration Run
8-10k (pace & distance on feel)

Run
12k Tempo @ M RP
 

Run
Regeneration Run
12-15k (pace & distance on feel)
Strength
Pull up 5 x 10
Deadlift (racked) 5 – 3 – 2 – 2
rest 5:00
5 rounds
15 KB Swing
15 Burpee
100m run (50m forward/50m backward)

Run
2 x (400, 800, 1600) all with 1:00 (r)
 

Run
10 x 150m w. 1:30 (r)
10 x 100 EMOM
Strength
Squat 5 – 3 – 2 – 2
Press 5 – 3 – 2 – 2
rest 5:00
10 x :30/:30 Max Cal Airdyne
Transvulcania 2014… Bucket list race

Run
2h:00 – 2h:15 (last 20:00 = :30/2:00 (work/rest))

rest day

Run
Regeneration Run
10-12k (pace & distance on feel)
Strength
KB Swing 10 x :30/:30 max reps
rest 5:00
Suples Bag Spin to Shoulder 5 x 1:00/1:00 max reps