February 2020

The wider the base, the higher the pyramid

February 2020

Morning HRV: 78 ms

C: 96g

F: 38g

P: 206g

25km bike (lunch)

Morning HRV: 157 ms

C: 217g

F: 76g

P: 159g

25km bike (lunch)

Morning HRV: 157 ms

C: 113g

F: 59g

P: 161g

25km bike (morning)

Morning HRV: 65 ms

C: 161g

F: 66g

P: 144g

20km bike (lunch)

Morning HRV: 72 ms

C: 112g

F: 148g

P: 130g

WOD 1; 5 Rounds w/ 50kg barbell

1. 15x Deadlifts

WOD 2; 5 Rounds w/ 60kg barbell

1. 10x Deadlifts

WOD 3; 5 Rounds w/ 70kg barbell

1. 8x Deadlifts

WOD 4; 5 Rounds w/ 30kg barbell

1. 5x Deadlifts

WOD 5;

Bike 25 km (morning)

Morning HRV: 119 ms

C: 101g

F: 248g

P: 196g

20 km Bike in the morning

8 km walking

Morning HRV: 122 ms

C: 53g

F: 72g

P: 202g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 15x Bench Press
3. 10x Good Mornings

WOD 2; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 8x Back Rows
3. 6x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Walking Lunges
2. 4x Back Rows
3. 2x Stf Dl.

Morning HRV: 85 ms

C: 62g

F: 97g

P: 157g

Rest 10.000 steps

Morning HRV: 82 ms

C: 37g

F: 138g

P: 201g

WOD 1; 5 Rounds w/ 20kg barbell

1. 15x Strict Press
2. 15x Biceps Curls
3. 15x Push Ups

WOD 2; 5 Rounds w/ 30kg barbell

1. 10x Push Press
2. 10x Bench Press

WOD 3;

Bike 20 km (lunch)

Morning HRV: 95 ms

C: 58g

F: 101g

P: 165g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Good Mornings
2. 15x Stf. Dl.

WOD 2; 5 Rounds w/ 40kg barbell

1. 10x Good Mornings
2. 10x Stf. Dl.

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 6x Good Mornings
2. 6x Stf. Dl.

WOD 4;

Walk 8 km (lunch)

Morning HRV: 67 ms

C: 7g

F: 110g

P: 86g

20km bike

Morning HRV: 95 ms

C: 365g

F: 138g

P: 200g

WOD 1; 5 Rounds w/ 40kg barbell

1. 13x Squats
2. 13x Back Rows
3. 13x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 8x Squats
2. 7x Back Rows
3. 6x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 6x Squats
2. 4x Back Rows
3. 2x Bench Press

WOD 4;

Walk 6 km (lunch)

Handball Training (evening)

Travel Day.

40km Bike

Travel Day, 40km bike

Skimountaneering

Alpine Skiing

Crosscountry

Skimountaneering

Skimountaneering

Skimountaneering

Travel Day / Austria / Skiing

Morning HRV: 82 ms

C: 39g

F: 104g

P: 148g

• 3km
• 60 Squats (60kg)
• 2km
• 40 Squats (70kg)

Morning HRV: 161 ms

C: 205g

F: 81g

P: 172g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 15x Back Rows
3. 13x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 12x Back Rows
3. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Walking Lunges
2. 6x Back Rows
3. 3x Bench Press

WOD 4; Bike 25km

Morning HRV: 74 ms

C: 308g

F: 75g

P: 187g

30km bike.

Morning HRV: 73 ms

C: 144g

F: 60g

P: 207g

WOD 1; 5 Rounds w/ 30kg barbell

1. 10x Squats
2. 15x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 10x Squats
2. 10x Bench Press

WOD 3; 5 Rounds w/ 70 kg barbell 

1. 6x Squats

WOD 4;

Bike 20 km (lunch)

Handball Training (evening)

Morning HRV: 111 ms

C: 294g

F: 95g

P: 100g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Push Press
2. 15x Good Mornings
3. 15x Back Rows

WOD 2; 5 Rounds w/ 50kg barbell

1. 10x Push Press
2. 10x Good Mornings
3. 10x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 5x Push Press
2. 5x Stf. Deadlifts
3. 5x Back Rows

WOD 4;

Bike 30 min (lunch)

Bike 25 km (evening)

Morning HRV: 62 ms

C: 150g

F: 57g

P: 187g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 15x Stf. Deadlifts
3. 10x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 12x Stf. Deadlifts
3. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Walking Lunges
2. 3x Bench Press
3. 6x Stf. Deadlifts

Morning HRV: 123 ms

C: 142g

F: 74g

P: 156g

Rest and Recovery: walking