January 2020
The wider the base, the higher the pyramid
January 2020
Morning HRV: 98 ms
C: 460g
F: 98g
P: 56g
WOD 1; 5 Rounds w/ 40kg barbell
- 4km
- 15x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 2km run
- 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
Morning HRV: 96 ms
C: 100g
F: 69g
P: 191g
21km bike, walk
Morning HRV: 69 ms
C: 65g
F: 98g
P: 119g
WOD 1; 5 Rounds w/ 30kg barbell
- Sled Push 4 lengths 40kg
- 15x Push Press
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40kg barbell
- Sled Push 4 lengths 50kg
- 8x Push Press
- 8x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- Sled Pull 1 length 50kg
- 4x Push Press
- 4x Good Mornings
Morning HRV: 38 ms
C: 37g
F: 97g
P: 166g
WOD 1; 5 Rounds w/ 50kg barbell
- 3km run
- 10x Squats
- 10x Back Rows
- 10x Push Ups
WOD 2; 5 Rounds w/ 60kg barbell
- 2km run
- 8x Squats
- 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
Morning HRV: 81 ms
C: 578g
F: 264g
P: 66g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 10x Stf. Deadlifts
- 15x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 14x Walking Lunges
- 12x Stf. Deadlifts
- 10x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 2x Bench Press
- 4x Stf. Deadlifts
Morning HRV: 70 ms
C: 169g
F: 126g
P: 164g
40km bike. Walk.
Morning HRV: 50 ms
C: 23g
F: 109g
P: 135g
Handball Game.
Morning HRV: 117 ms
C: 215g
F: 87g
P: 137g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x RDL – 1 Legg
- 15x Back Rows
- 20x Bench Press
WOD 2; 5 Rounds w/ 40kg barbell
- 12x Good Mornig
- 12x Back Rows
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Stf. Deadlifts
- 7x Back Rows
- 7x Bench Press
WOD 4; walking
Morning HRV: 98 ms
C: 110g
F: 65g
P: 175g
WOD 1; 5 Rounds w/ 60kg barbell
- 2km run
- 10x Squats
WOD 2; 5 Rounds w/ 70kg barbell
- 2km run
- 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
Morning HRV: 80 ms
C: 32g
F: 153g
P: 93g
Recovery Walking
Morning HRV: 49 ms
C: 555g
F: 290g
P: 117g
26km bike
Handball Training
WOD 1; 5 Rounds w/ 30kg barbell
- 2km run
- 10x Push Press
- 15x Good Mornings
- 20x Bench Press
WOD 2; 5 Rounds w/ 40kg barbell
- 2km run
- 8x Push Press
- 8x Stf. Deadlifts
- 8x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 1 km run
- 6x Stf. Deadlifts
- 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
Morning HRV: 82 ms
C: 7g
F: 153g
P: 105g
Handball Game
Morning HRV: 47 ms
C: 20g
F: 135g
P: 107g
WOD 1; 5 Rounds w/ 40kg barbell
- 3km run
- 13x Squats
- 13x Back Rows
- 13x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 2km run
- 8x Squats
- 8x Back Rows
- 8x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 1km run
- 6x Squats
- 4x Back Rows
- 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
Morning HRV: 115 ms
C: 647g
F: 248g
P: 73g
Morning HRV: 88 ms
C: 156g
F: 163g
P: 214g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Back Rows
- 15x Good Mornings
- 15x Bench Press
WOD 2; 5 Rounds w/ 40kg barbell
- 10x Back Rows
- 10x Good Mornings
- 10x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Back Rows
- 5x Good Mornings
- 5x Bench Press
WOD 4; 25km bike
Morning HRV: 86 ms
C: 121g
F: 62g
P: 193g
Run 1 – 6km
- Time: 32:00
- Pace: 4’59”/km
- Distance: 6,68 km
Morning HRV: 89 ms
C: 121g
F: 146g
P: 155g
Bike 1 hour (22km)
Handball Training
Morning HRV: 68 ms
C: 56g
F: 89g
P: 111g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Squats
- 10x Stf. Deadlifts
- 10x Bench Press
- 1km
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Squats
- 8x Stf. Deadlifts
- 8x Bench Press
- 2km
WOD 3; 5 Rounds w/ 60 kg barbell
- 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
Morning HRV: 50 ms
C: 43g
F: 118g
P: 159g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Bench Press
- 20x Back Rows
- 20x Biceps Curls (barbell)
WOD 2; 5 Rounds w/ 30kg barbell
- 20x Bench Press
- 20x Back Rows
- 20x Biceps Curls (barbell)
WOD 3; 5 Rounds w/ 30 kg barbell
- 20x Bench Press
- 20x Back Rows
- 20x Biceps Curls (barbell)
Morning HRV: 71 ms
C: 23g
F: 132g
P: 169g
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Walking Lunges
- 14x Good Mornings
- 10x Push Press
- 2km
WOD 2; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 10x Good Mornings
- 8x Push Press
- 2km
WOD 3; 5 Rounds w/ 50 kg barbell
- 10x Walking Lunges
- 8x Stf. Deadlifts
- 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
Morning HRV: 72 ms
C: 169g
F: 151g
P: 154g
Walk – Rest & Recovery
Morning HRV: 62 ms
C: 71g
F: 88g
P: 168g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Back Rows
- 15x Good Mornings
- 15x Bench Press
- 3km
WOD 2; 5 Rounds w/ 40kg barbell
- 10x Back Rows
- 10x Good Mornings
- 10x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Back Rows
- 5x Good Mornings
- 5x Bench Press
Run 1
- Time: 15:30
- Pace: 4’57”/km
- Distance: 3,33 km
Morning HRV: 102 ms
C: 51g
F: 104g
P: 149g
Rest & Recovery
Morning HRV: 126 ms
C: 133g
F: 125g
P: 144g
25km Bike ride
Handball Training
Morning HRV: 83 ms
C: 79g
F: 150g
P: 176g
WOD 1; 5 Rounds w/ 30kg barbell
- 13x Push Press
- 16x Back Rows
- 19x Bench Press
WOD 2; 5 Rounds w/ 40kg barbell
- 8x Push Press
- 10x Back Rows
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deadlifts
- 6x Back Rows
- 6x Bench Press
WOD 4; 30km Bike
Morning HRV: 50 ms
C: 78g
F: 102g
P: 156g
45km Bike ride
Morning HRV: 82 ms
C: 2g
F: 131g
P: 178g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Front Squats
- 16x Good Mornings
- 16x Bench Press
- 1km
WOD 2; 5 Rounds w/ 40kg barbell
- 13x Squats
- 13x Good Mornings
- 13x Bench Press
- 1km
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Squats
- 8x Stf. Deadlifts
- 8x Bench Press
WOD 4; 5 Rounds w/ 70 kg barbell
- 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
Morning HRV: 79 ms
C: 494g
F: 126g
P: 72g
Rest & Recovery
Morning HRV: 83 ms
C: 5g
F: 132g
P: 140g
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Walking Lunges
- 16x Stf. Deadlifts
- 16x Back Rows
- 1km
WOD 2; 5 Rounds w/ 40kg barbell
- 12x Walking Lunges
- 12x Stf. Deadlifts
- 12x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Walking Lunges
- 8x Back Rows
- 8x Stf. Deadlifts
Run 1
- Time: 04:57
- Pace: 4’57”/km
- Distance: 1,03 km
Morning HRV: 76 ms
C: 4g
F: 123g
P: 171g
Rest & Recovery
1
km
Running Total Distance
1
km
Bike total distance