April 2020
The wider the base, the higher the pyramid
April 2020
C: 142g
F: 74g
P: 169g
WOD 1; 25 km bike afternoon
Morning HRV: 202ms
C: 123g
F: 102g
P: 139g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Hang Clean and Press
- 15x Good Mornings
- 20x Back Rows
- 1km
WOD 2; 5 Rounds w/ 40kg barbell
- 5x Hang Clean and Press
- 10x Good Mornings
- 15x Back Rows
- 1km
WOD 3; 5 Rounds w/ 60 kg barbell
- 3x Hang Clean and Press
- 6x Good Mornings
- 9x Back Rows
- 1km
Run 1
- Time: 05:04
- Pace: 4’43”/km
- Distance: 1,03 km
Run 2
- Time: 04:59
- Pace: 4’43”/km
- Distance: 1,03 km
Run 3
- Time: 04:58
- Pace: 4’50”/km
- Distance: 1,03 km
C: 56g
F: 61g
P: 186g
WOD 1; 25 km bike
Morning HRV: 130ms
C: 117g
F: 39g
P: 164g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Burpees
- 15x Bench Press
- 20x Walking Lunges
- 1km
WOD 2; 5 Rounds w/ 50kg barbell
- 6x Clean Pulls
- 6x Bench Press
- 12x Walking Lunges
- 1km
WOD 3; 5 Rounds w/ 60 kg barbell
- 2x Clean Pulls
- 4x Bench Press
- 8x Walking Lunges
- 1km
Run 1
- Time: 04:54
- Pace: 4’43”/km
- Distance: 1,03 km
Run 2
- Time: 04:54
- Pace: 4’43”/km
- Distance: 1,03 km
Run 3
- Time: 04:59
- Pace: 4’50”/km
- Distance: 1,03 km
C: 79g
F: 131g
P: 161g
WOD 1; 37 km bike
C: 330g
F: 167g
P: 115g
WOD 1; 27 km walking w. 14kg backpack
C: 183g
F: 36g
P: 171g
WOD 1; 25 km bike morning
WOD 2; Squats
5×10 @60kg
5×5 @70kg
C: 460g
F: 180g
P: 162g
WOD 1; 35km bike
C: 185g
F: 35g
P: 216g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Back Rows
- 15x Good Mornings
- 15x Stf. Deadlifts
WOD 2; 5 Rounds w/ 40kg barbell
- 10x Back Rows
- 10x Good Mornings
- 10x Stf. Deadlifts
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Back Rows
- 6x Good Mornings
- 6x Stf. Deadlifts
WOD 4; 25km bike (afternoon)
C: 152g
F: 57g
P: 194g
WOD 1; 25 km bike
C: 604g
F: 402g
P: 144g
WOD 1; 5 Rounds w/ 40kg barbell
- 22x Walking Lunges
- 16x Back Rows
- 14x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 16x Walking Lunges
- 12x Back Rows
- 8x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 12x Walking Lunges
- 6x Back Rows
WOD 4; 35km bike (morning) 4km ruck march (13kg)
C: 148g
F: 56g
P: 172g
WOD 1; 35 km bike
WOD 2; 7 km walk
C: 161g
F: 49g
P: 208g
WOD 1; 15 km ruck march (10kg)
C: 149g
F: 59g
P: 168g
WOD 1; 25 km bike morning
WOD 2; 60kg
5×10 Squats
C: 341g
F: 63g
P: 182g
WOD 1; 35 km bike afternoon
C: 107g
F: 85g
P: 180g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Push Press
- 13x Good Mornings
- 15x Stf. Deadlifts
WOD 2; 5 Rounds w/ 40kg barbell
- 7x Push Press
- 10x Good Mornings
- 12x Stf. Deadlifts
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Good Mornings
- 9x Stf. Deadlifts
- 12x Plate Press w 15kg plate
WOD 4; 25km bike (afternoon)
Morning HRV: ms
C: 545g
F: 235g
P: 123g
WOD 1; 5 Rounds w/ 40kg barbell
- 25x Walking Lunges
- 16x Back Rows
- 13x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 16x Walking Lunges
- 12x Back Rows
- 8x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 12x Walking Lunges
- 6x Back Rows
WOD 4; 25km bike (morning)
C: 129g
F: 121g
P: 265g
25km bike
recovery walk
C: 149g
F: 90g
P: 144g
80km bike
C: 124g
F: 122g
P: 204g
nothing
C: 161g
F: 39g
P: 209g
24km ruck with 20kg backpack
C: 204g
F: 120g
P: 171g
recovery
Morning HRV: ms
C: 351g
F: 188g
P: 98g
25km bike
40km bike
1hour rucking w 20kg
Morning HRV: ms
C: 305g
F: 121g
P: 320g
40km bike
Morning HRV: ms
C: 47g
F: 74g
P: 164g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Squats
- 10x Walking Lunges
WOD 2; 5 Rounds w/ 40kg barbell
- 10x Squats
- 10x Walking Lunges
WOD 3; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
WOD 4; 30km bike
05.04.2020, Sunday
04.04.2020, Saturday
Morning HRV: 105ms
C: 219g
F: 79g
P: 134g
WOD 1; 25km Bike
WOD 2; 20km Ruck witch 20kg Sandbag
Morning HRV: 73ms
C: 271g
F: 40g
P: 174g
WOD 1; 25km Bike
WOD 2; Skating 20km (1 hour)
Morning HRV: 69ms
C: 113g
F: 67g
P: 172g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Back Rows
- 15x Stf. Deadlifts
- 15x Bench Press
- 1km
WOD 2; 5 Rounds w/ 40kg barbell
- 10x Back Rows
- 10x Stf. Deadlifts
- 10x Bench Press
- 1km
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Back Rows
- 5x Stf. Deadlifts
- 5x Bench Press
- 1km
Run 1
- Time: 04:51
- Pace: 4’42”/km
- Distance: 1,03 km
Run 2
- Time: 04:54
- Pace: 4’43”/km
- Distance: 1,03 km
Run 3
- Time: 04:54
- Pace: 4’43”/km
- Distance: 1,03 km
Morning HRV: 157ms
C: 92g
F: 71g
P: 165g
WOD 1; 25km Bike
WOD 2; Rucking with 20kg Sandbag (1 hour)
1
km
run Distance
1
km
Bike Distance