Jana Koss

100 imperfect movements cannot match a single beautiful one.

January 2020

The wider the base, the higher the pyramid

January 2020

31.01.2020, Friday

Morning HRV: 98 ms

C: 460g

F: 98g

P: 56g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 4km
  2. 15x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

  1. 2km run
  2. 10x bench Press

WOD 3; Bike 26km

Run 1 

  • Time: 21:02
  • Pace: 5’04”/km
  • Distance: 4,14 km

Run 2 

  • Time: 11:09
  • Pace: 5’03”/km
  • Distance: 2,20 km

30.01.2020, Thursday

Morning HRV: 96 ms

C: 100g

F: 69g

P: 191g

21km bike, walk

29.01.2020, Wednesday

Morning HRV: 69 ms

C: 65g

F: 98g

P: 119g

WOD 1; 5 Rounds w/ 30kg barbell

  1. Sled Push 4 lengths 40kg
  2. 15x Push Press
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40kg barbell

  1. Sled Push 4 lengths 50kg
  2. 8x Push Press
  3. 8x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. Sled Pull 1 length 50kg
  2. 4x Push Press
  3. 4x Good Mornings

28.01.2020, Tuesday

Morning HRV: 38 ms

C: 37g

F: 97g

P: 166g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 3km run
  2. 10x Squats
  3. 10x Back Rows
  4. 10x Push Ups

WOD 2; 5 Rounds w/ 60kg barbell

  1. 2km run
  2. 8x Squats
  3. 4x Back Rows

Run 1 

  • Time: 15:48
  • Pace: 4’50”/km
  • Distance: 3,29 km

Run 2 

  • Time: 10:23
  • Pace: 4’46”/km
  • Distance: 2,17 km

27.01.2020, Monday

Morning HRV: 81 ms

C: 578g

F: 264g

P: 66g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50kg barbell

  1. 14x Walking Lunges
  2. 12x Stf. Deadlifts
  3. 10x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 2x Bench Press
  3. 4x Stf. Deadlifts

26.01.2020, Sunday

Morning HRV: 70 ms

C: 169g

F: 126g

P: 164g

40km bike. Walk.

25.01.2020, Saturday

Morning HRV: 50 ms

C: 23g

F: 109g

P: 135g

Handball Game.

24.01.2020, Friday

Morning HRV: 117 ms

C: 215g

F: 87g

P: 137g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x RDL – 1 Legg
  2. 15x Back Rows
  3. 20x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 12x Good Mornig
  2. 12x Back Rows
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Stf. Deadlifts
  2. 7x Back Rows
  3. 7x Bench Press

WOD 4; walking

23.01.2020, Thursday

Morning HRV: 98 ms

C: 110g

F: 65g

P: 175g

WOD 1; 5 Rounds w/ 60kg barbell

  1. 2km run
  2. 10x Squats

WOD 2; 5 Rounds w/ 70kg barbell

  1. 2km run
  2. 6x Squats

WOD 3; 20km bike

Run 1 

  • Time: 10:13
  • Pace: 4’43”/km
  • Distance: 2,17 km

Run 2 

  • Time: 09:56
  • Pace: 4’35”/km
  • Distance: 2,17 km

22.01.2020, Wednesday

Morning HRV: 80 ms

C: 32g

F: 153g

P: 93g

Recovery Walking

21.01.2020, Tuesday

Morning HRV: 49 ms

C: 555g

F: 290g

P: 117g

26km bike

Handball Training

20.01.2020, Monday

WOD 1; 5 Rounds w/ 30kg barbell

  1. 2km run
  2. 10x Push Press
  3. 15x Good Mornings
  4. 20x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 2km run
  2. 8x Push Press
  3. 8x Stf. Deadlifts
  4. 8x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 1 km run
  2. 6x Stf. Deadlifts
  3. 6x Bench Press

WOD 4; 25km Bike

Run 1 

  • Time: 10:30
  • Pace: 4’57”/km
  • Distance: 2,19km

Run 2 

  • Time: 10:15
  • Pace: 4’57”/km
  • Distance: 2,16 km

Run 3 

  • Time: 05:04
  • Pace: 4’57”/km
  • Distance: 1,06 km

19.01.20202, Sunday

Morning HRV: 82 ms

C: 7g

F: 153g

P: 105g

Handball Game

18.01.2020, Saturday

Morning HRV: 47 ms

C: 20g

F: 135g

P: 107g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 3km run
  2. 13x Squats
  3. 13x Back Rows
  4. 13x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

  1. 2km run
  2. 8x Squats
  3. 8x Back Rows
  4. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

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

Run 1 

  • Time: 16:501
  • Pace: 4’57”/km
  • Distance: 3,13 km

Run 2 

  • Time: 10:15
  • Pace: 4’57”/km
  • Distance: 2,03 km

Run 3 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

17.01.20202, Friday

Morning HRV: 115 ms

C: 647g

F: 248g

P: 73g

16.01.2020, Thursday

Morning HRV: 88 ms

C: 156g

F: 163g

P: 214g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Back Rows
  2. 5x Good Mornings
  3. 5x Bench Press

WOD 4; 25km bike

15.01.2020, Wednesday

Morning HRV: 86 ms

C: 121g

F: 62g

P: 193g

Run 1 – 6km

  • Time: 32:00
  • Pace: 4’59”/km
  • Distance: 6,68 km

14.01.2020, Tuesday

Morning HRV: 89 ms

C: 121g

F: 146g

P: 155g

Bike 1 hour (22km)

Handball Training

13.01.2020, Monday

Morning HRV: 68 ms

C: 56g

F: 89g

P: 111g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Squats
  2. 10x Stf. Deadlifts
  3. 10x Bench Press
  4. 1km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 8x Squats
  2. 8x Stf. Deadlifts
  3. 8x Bench Press
  4. 2km

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 8x Squats

Run 1 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

Run 2 

  • Time: 10:15
  • Pace: 4’57”/km
  • Distance: 2,03 km

12.01.20202, Sunday

Morning HRV: 50 ms

C: 43g

F: 118g

P: 159g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 20x Back Rows
  3. 20x Biceps Curls (barbell)

WOD 2; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 20x Back Rows
  3. 20x Biceps Curls (barbell)

WOD 3; 5 Rounds w/ 30 kg barbell 

  1. 20x Bench Press
  2. 20x Back Rows
  3. 20x Biceps Curls (barbell)

11.01.2020, Saturday

Morning HRV: 71 ms

C: 23g

F: 132g

P: 169g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Walking Lunges
  2. 14x Good Mornings
  3. 10x Push Press
  4. 2km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 10x Good Mornings
  3. 8x Push Press
  4. 2km

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 10x Walking Lunges
  2. 8x Stf. Deadlifts
  3. 1km

Run 1 

  • Time: 10:20
  • Pace: 4’57”/km
  • Distance: 2,03 km

Run 2 

  • Time: 10:15
  • Pace: 4’57”/km
  • Distance: 2,03 km

Run 3 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

10.01.2020, Friday

Morning HRV: 72 ms

C: 169g

F: 151g

P: 154g

Walk – Rest & Recovery

09.01.2020, Thursday

Morning HRV: 62 ms

C: 71g

F: 88g

P: 168g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Back Rows
  2. 15x Good Mornings
  3. 15x Bench Press
  4. 3km

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Back Rows
  2. 5x Good Mornings
  3. 5x Bench Press

Run 1 

  • Time: 15:30
  • Pace: 4’57”/km
  • Distance: 3,33 km

08.01.2020, Wednesday

Morning HRV: 102 ms

C: 51g

F: 104g

P: 149g

Rest & Recovery

07.01.2020, Tuesday

Morning HRV: 126 ms

C: 133g

F: 125g

P: 144g

25km Bike ride

Handball Training

06.01.2020, Monday

Morning HRV: 83 ms

C: 79g

F: 150g

P: 176g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 13x Push Press
  2. 16x Back Rows
  3. 19x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 8x Push Press
  2. 10x Back Rows
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deadlifts
  2. 6x Back Rows
  3. 6x Bench Press

WOD 4; 30km Bike

05.01.2020, Sunday

Morning HRV: 50 ms

C: 78g

F: 102g

P: 156g

45km Bike ride

04.01.2020, Saturday

Morning HRV: 82 ms

C: 2g

F: 131g

P: 178g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Front Squats
  2. 16x Good Mornings
  3. 16x Bench Press
  4. 1km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 13x Squats
  2. 13x Good Mornings
  3. 13x Bench Press
  4. 1km

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 8x Squats
  2. 8x Stf. Deadlifts
  3. 8x Bench Press

WOD 4; 5 Rounds w/ 70 kg barbell 

  1. 6x  Squats

Run 1 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

03.01.2020, Friday

Morning HRV: 79 ms

C: 494g

F: 126g

P: 72g

Rest & Recovery

02.01.2020, Thursday

Morning HRV: 83 ms

C: 5g

F: 132g

P: 140g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Walking Lunges
  2. 16x Stf. Deadlifts
  3. 16x Back Rows
  4. 1km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 12x Walking Lunges
  2. 12x Stf. Deadlifts
  3. 12x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 8x Walking Lunges
  2. 8x Back Rows
  3. 8x Stf. Deadlifts

Run 1 

  • Time: 04:57
  • Pace: 4’57”/km
  • Distance: 1,03 km

01.01.2020, Wednesday

Morning HRV: 76 ms

C: 4g

F: 123g

P: 171g

Rest & Recovery

1
km
Running Total Distance
1
km
Bike total distance

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