Jana Koss

100 imperfect movements cannot match a single beautiful one.

March 2019

The wider the base, the higher the pyramid

March 2019

31.03.2019, Sunday

Morning HRV: 61 ms

Travel Day.

30.03.2019, Saturday

Morning HRV:  92 ms

Gymes Trip.

29.03.2019, Friday

Morning HRV:  97 ms

C: g

F: g

P: g

WOD 1; 5 Rounds w/ 9kg dumbbell

  1. 10x Devil Burpees
  2. 10x Squats
  3. 10x Push ups
  4. 1,3 km run

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Back Rows
  2. 16x Lunges
  3. 10x Squats 
  4. 300 m run (15 km/h)

WOD 3; 5 Runds w/ 65 kg barbell 

  1. 6x Squats
  2. 12x Push Ups
  3. 500 m bike

WOD 4; 5 Runds w/ 75 kg barbell 

  1. 2x Squats
  2. 10x GHD Hammies
  3. 1,3 km run

Run 1 

  • Time: 6:49
  • Pace: 4’51”/km
  • Distance: 1,4 km

Run 2 

  • Time: 7:25
  • Pace: 4’18”/km
  • Distance: 1,72 km

Run 3 

  • Time: 6:42
  • Pace: 4’55”/km
  • Distance: 1,4 km

28.03.2019, Thursday

Morning HRV: 63 ms

C: 47g

F: 187g

P: 102g

Zobor Cycle trip.

27.03.2019, Wednesday

Morning HRV: 75 ms

C: 47g

F: 187g

P: 102g

WOD 1; 5 Rounds w/ 9 kg dumbell

  1. 10x Burpees
  2. 10x Clean an Press
  3. 10x Stf. Deadlifts
  4. 1,34 km run

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Push Press
  2. 10x Stf. Deadlifts
  3. 10x Bench Press 
  4. 10kcal ski erg

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Jerks
  2. 5x Stf. Deadlifts
  3. 5x Bench

WOD 4; 5 Runds w/ 80 kg barbell 

  1. 5x Deadlifts
  2. 10x GHD Hammies
  3. 15x Push Ups
  4. 1,37km run

Run 1 

  • Time: 6:47
  • Pace: 5’00”/km
  • Distance: 1,34 km

Run 2 

  • Time: 6:47
  • Pace: 4’57”/km
  • Distance: 1,37 km

26.03.2019, Tuesday

Morning HRV:  176ms

C: 41g

F: 148g

P: 99g

WOD 1; 5 Rounds w/ BW barbell

  1. 10x Burpees
  2. 10x Pistols
  3. 10x Push ups
  4. 1,2 km run

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Back Rows
  2. 10x Lunges
  3. 10x Squats 
  4. 2 km row (9:55)

WOD 3; 5 Runds w/ 60 kg barbell 

  1. 10x Squats
  2. 10x Ring Rows
  3. 2 km

WOD 4; 5 Runds w/ 80 kg barbell 

  1. 2x Squats
  2. 10x Push Ups
  3. 1,2 km run

Run 1 

  • Time: 5:48
  • Pace: 4’49”/km
  • Distance: 1,2 km

Run 2 

  • Time: 5:49
  • Pace: 4’51”/km
  • Distance: 1,20 km

25.03.2019, Monday

Morning HRV:  ms

Travel Day.

24.03.2019, Sunday

Morning HRV: 80 ms

Ski Trip: Gstaad.

23.03.2019, Saturday

Morning HRV: 90 ms

Ski Trip: Gstaad.

22.03.2019, Friday

Morning HRV: 74  ms

Ski Trip: Gstaad.

21.03.2019, Thursday

Morning HRV: 89 ms

Ski Trip: Gstaad.

20.03.2019, Wednesday

Morning HRV: 90 ms

C: 17g

F: 190g

P: 207g

Rest and recovery.

19.03.2019, Tuesday

Morning HRV: 89 ms

C: 168g

F: 132g

P: 171g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Push Press
  2. 20x Stf. Deadlift
  3. 25x Bench Press
  4. 2km

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Push Press
  2. 5x Stf. Deadlifts
  3. 5x Bench Press

Run 1 

  • Time: 10:19
  • Pace: 4’55”/km
  • Distance: 2,11 km

Run 2 

  • Time: 05:05
  • Pace: 4’55”/km
  • Distance: 1,05 km

18.03.2019, Monday

Morning HRV: 109 ms

C: 215g

F: 120g

P: 185g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Back Rows

WOD 1A; 3 Rounds w/ 50kg barbell

  1. 10x Burpees
  2. 10x Squats

WOD 1B; 3 Rounds w/ 60kg barbell

  1. 10x Push Ups
  2. 5x Squats
  3. 15x Back Rows w 10 kg plates
  4. 1 km run

WOD 2; 5 Runds w/ 70 kg barbell

  1. 5x Squats
  2. 15x Push Ups
  3. 10x Back Rows w 20kg plate
  4. 1 km run

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 2x Squats
  2. 10x Push Ups
  3. 10x Back Rows w 20kg plate
  4. 1 km run 

Run 1 – Run 3

  • Time: 5:00
  • Pace: 4’50”/km
  • Distance: 1,05 km

17.03.2019, Sunday

Morning HRV: 103 ms

C: 120g

F: 103g

P: 225g

Handball Game.

16.03.2019, Saturday

Morning HRV: 94 ms

C: 182g

F: 105g

P: 208g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Bench Press
  2. 10x Back Rows
  3. 10x Deadlifts
  4. 2 km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Burpees
  2. 10x Deadlifts
  3. 1 min Handstand
  4. 2 km

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 5x Deadlifts
  2. 15x Push Ups
  3. 2 km

Run 1 

  • Time: 9:44
  • Pace: 4’35”/km
  • Distance: 2,12 km

Run 2 

  • Time: 9:46
  • Pace: 4’38”/km
  • Distance: 2,10 km

Run 3 

  • Time: 10:16
  • Pace: 4’54”/km
  • Distance: 2,09 km

15.03.2019, Friday

Morning HRV: 75 ms

C: 114g

F: 150g

P: 178g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Power Clean and Push press
  3. 10x Squats
  4. 2 km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Push Ups
  2. 10x Back Squats
  3. 5x Hang Clean and Push Press
  4. 2 km

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 3x Hang Clean and Jerk
  2. 13x Push Ups

Run 1 

  • Time: 9:53
  • Pace: 4’45”/km
  • Distance: 2,08 km

Run 2 

  • Time: 9:57
  • Pace: 4’48”/km
  • Distance: 2,07 km

14.03.2019, Thursday

Morning HRV: 120 ms

C: 5g

F: 188g

P: 197g

WOD 1; 5 Rounds w/ 20kg barbell

  1. 20x Front Squats
  2. 20x Good Mornings

WOD 2; 5 Runds w/ 30 kg barbell

  1. 15x Front Squats
  2. 15x Good Mornings

WOD 3; 5 Runds w/ 40 kg barbell 

  1. 10x Front Squats
  2. 10x Stf. Deadlifts

WOD 4; 5 Runds w/ 50 kg barbell 

  1. 5x Front Squats
  2. 5x Stf. Deadlifts

13.03.2019, Wednesday

Morning HRV: 104 ms

C: 5g

F: 168g

P: 144g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 20x Back Rows

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Bench Press
  2. 15x Back Rows

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Bench Press
  2. 10x Back Rows

12.03.2019, Tuesday

Morning HRV: 124 ms

C: 272g

F: 84g

P: 152g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Deadlifts
  2. 15x Back Rows
  3. 10x Push Press
  4. 1 km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Deadlifts
  2. 10x Back Rows
  3. 5x Push Press
  4. 1 km

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Deadlifts
  2. 5x Back Rows
  3. 3x Jerks
  4. 1 km

Run 1 – Run 3

  • Time: 4:39
  • Pace: 4’30”/km
  • Distance: 1,04 km

11.03.2019, Monday

Morning HRV: 109 ms

C: 112g

F: 84g

P: 196g

WOD 1; 5 Rounds w/ BW, 20, 30, 40, 50kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Push Ups
  4. 2 km

WOD 2; 3 Runds w/ 60 kg barbell

  1. 10x Squats
  2. 15x Back Rows w/ 10kg plates
  3. 1 km

WOD 3; 3 Runds w/ 75 kg barbell 

  1. 5x Squats
  2. 10x Shoulder Press w/ 5kg plates
  3. 1 km

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 2x Squats

Run 1 

  • Time: 09:51
  • Pace: 4’57”/km
  • Distance: 2 km

Run 2 

  • Time: 04:45
  • Pace: 4’26”/km
  • Distance: 1,07 km

Run 3 

  • Time: 04:45
  • Pace: 4’26”/km
  • Distance: 1,07 km

10.03.2019, Sunday

Morning HRV: 93 ms

C: 210g

F: 183g

P: 192g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Back Rows
  2. 15x Good Mornings
  3. 10x Push Ups

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Back R0ws
  2. 10x Good Mornings
  3. 10x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Back Row
  2. 5x Stf. Deadlift 
  3. 5x Bench Press

09.03.2019, Saturday

Morning HRV: 97 ms

C: 163g

F: 103g

P: 241g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 15x Stf. Deadlifts
  3. 20x Bench Press
  4. 3 km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 8x Push Press
  2. 10x Stf. Deadlifts
  3. 15x Bench Press
  4. 2 km

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Jerk
  2. 8x Stf Deadlifts 
  3. 8x Bench
  4. 1 km

Run 1 

  • Time: 15:20
  • Pace: 4’54”/km
  • Distance: 3,12 km

Run 2 

  • Time: 10:04
  • Pace: 4’50”/km
  • Distance: 2,08 km

Run 3 

  • Time: 04:47
  • Pace: 4’36”/km
  • Distance: 1,04 km

08.03.2019, Friday

Morning HRV: 75 ms

C: 170g

F: 110g

P: 190g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Pistols
  2. 10x Back Squats
  3. 10x Bench Press
  4. 2 km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Back Squats
  2. 15x Push Ups
  3. 1 km

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 1x Back Squat
  2. 10 sec. Hold 
  3. 10x Push Ups

Run 1 

  • Time: 9:37
  • Pace: 4’34”/km
  • Distance: 2,10 km

Run 2 

  • Time: 4:43
  • Pace: 4’32”/km
  • Distance: 1,04 km

07.03.2019, Thursday

Morning HRV: 127 ms

C: 119g

F: 135g

P: 185g

WOD 1; 5 Rounds w/ 20kg barbell

  1. 15x Behind the neck shoulder press
  2. 15x Good Mornings
  3. 15x biceps curls

rest and recovery.

06.03.2019, Wednesday

Morning HRV: 117 ms

C: 207g

F: 101g

P: 142g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 20x Back Rows
  3. 2 km

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Bench Press
  2. 5x Back Rows

Run 1 

  • Time: 9:46
  • Pace: 4’41”/km
  • Distance: 2,08 km

Run 2 

  • Time: 4:49
  • Pace: 4’49”/km
  • Distance: 1,04 km

05.03.2019, Tuesday

Morning HRV: 139 ms

C: 50g

F: 130g

P: 158g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Push Ups
  2. 15x Hang Clean
  3. 15x Back Rows
  4. 1 km

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Bench Press
  2. 5x Stf. Deadlifts
  3. 1 km

Run 1 – Run 3

  • Time: 4:33
  • Pace: 4’35”/km
  • Distance: 1 km

04.03.2019, Monday

Morning HRV: 139 ms

C: 154g

F: 69g

P: 156g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 10x Lunges
  3. 10x Back Rows

WOD 2; 5 Runds w/ 40 kg barbell

  1. Run 450m @ 15.5 km/h
  2. 8x Push Press
  3. 8x Lunges
  4. 8x Back Rows

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 200m row @ 1:50
  2. 4x Jerks
  3. 8x Lunges

Run 1 – Run 5

  • Time: 1:40
  • Pace: 3’38”/km
  • Distance: 0,45 km

03.03.2019, Sunday

Morning HRV: 96 ms

C: 149g

F: 66g

P: 167g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Good Mornings

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Squats
  2. 5x Bench Press
  3. 5x Stf. Deadlifts

WOD 4; 5 Runds w/ 60 kg barbell 

  1. 5x Squats
  2. 10x Burpees
  3. 15x Plate Rows

WOD 5; 5 Runds w/ 80 kg barbell 

  1. 1x Squat
  2. 10x Push Ups

02.03.2019, Saturday

Morning HRV: 44 ms

C: 144g

F: 32g

P: 123g

Rest and Recovery.

01.03.2019, Friday

Morning HRV: 162 ms

C: 270 g

F: 85 g

P: 127 g

Rest and Recovery.

1
km
Total Distance
2
/km
Average pace

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