May 2020

The wider the base, the higher the pyramid

May 2020

31.05.2020, Sunday

C: 238g

F: 108g

P: 11g

Trip back from Hilversum, 90km, 5 hours biking

30.05.2020, Saturday

C: 83g

F: 111g

P: 77g

Trip to Hilversum, 180km, 10 hours biking

29.05.2020, Friday

C: 118g

F: 103g

P: 99g

RUN: 4.04km, 21:49min

Max Bench Press, 10kg: 22, 23, 22, 22, 22

28.05.2020, Thursday

Macros: All of them, the very list final great cheat day 🙂 aka the last dance!

Jana is still on vacation. 47km bike ride.

27.05.2020, Wednesday

C: 26g

F: 129g

P: 131g

Jana is on vacation. 37km bike ride.

26.05.2020, Tuesday

C: 45g

F: 86g

P: 137g

Jana is on vacation.

25.05.2020, Monday

C: 408g

F: 202g

P: 93g

RUN: 3.04km, 16:28min, 161spm

BIKE: 47km in 02:07h 

24.05.2020, Sunday

C: 81g

F: 68g

P: 201g

RUN: 5.84km, 31:49min, 161spm

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Good Mornings
2. 20x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

1. 12x Good Mornings
2. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 6x Good Mornings
2. 6x Bench Press

23.05.2020, Saturday

C: 76g

F: 108g

P: 137g

rest and recovery

22.05.2020, Friday

C: 215g

F: 89g

P: 213g

35km bike

21.05.2020, Thursday

C: 116g

F: 121g

P: 100g

15km ruck march

20.05.2020, Wednesday

C: 418g

F: 323g

P: 121g

25km bike

19.05.2020, Tuesday

C: 48g

F: 111g

P: 148g

35km bike

18.05.2020, Monday

C: 529g

F: 254g

P: 87g

WOD 1; 5 Rounds w/ 40kg barbell

1. 1 km run (5:07)
2. 26x Walking Lunges
3. 16x back Rows
4. 12x 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. 10x Walking Lunges

WOD 4; 25km bike

17.05.2020, Sunday

C: 33g

F: 102g

P: 171g

WOD 1:  

1km run

35km bike

1km run

16.05.2020, Saturday

C: 21g

F: 86g

P: 182g

WOD 1:  10km + rebuilding

15.05.2020, Friday

C: 484g

F: 239g

P: 124g

WOD 1:  50km bike

14.05.2020, Thursday

C: 78g

F: 85g

P: 162g

WOD 1; 5 Rounds w/ 40kg barbell

1. 24x Walking Lunges
2. 12x Push Ups
3. 50x Plate Press, 5kg

WOD 2; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 8x Back Rows
3. 25x Plate Press, 10kg

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Walking Lunges
2. 4x Back Rows
3. 10x Plate Press, 20kg

WOD 4; ruck march 1 hour

13.05.2020, Wednesday

C: 56g

F: 90g

P: 178g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 6x Good Mornings
2. 6x Back Rows
3. 6x Bench Press

WOD 4; 25km bike

12.05.2020, Tuesday

C: 87g

F: 166g

P: 236g

25km bike

11.05.2020, Monday

C: 543g

F: 242g

P: 83g

60km bike

10.05.2020, Sunday

C: 114g

F: 85g

P: 193g

50km bike

09.05.2020, Saturday

C: 89g

F: 92g

P: 158g

Rest and recovery walk 1hour w 13 kg bag

08.05.2020, Friday

C: 262g

F: 191g

P: 50g

WOD 1; 5 Rounds w/ 40kg barbell

1. 22x Walking Lunges
2. 12x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 12x Walking Lunges
2. 6x Back Rows

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Walking Lunges
2. 2x Clean Pulls

WOD 4; 25km bike

07.05.2020, Thursday

C: 516g

F: 219g

P: 111g

WOD 1; 50km bike

06.05.2020, Wednesday

Morning HRV: 96ms

C: 241g

F: 67g

P: 145g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40kg barbell

1. 12x Bench Press
2. 12x Good Mornings
3. 12x Back Rows
4. 1km

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 7x Bench Press
2. 7x Good Mornings
3. 7x Back Rows
4. 1km

WOD 4; 25km bike

Run 1 

• Time: 04:49
• Pace: 4’33”/km
• Distance: 1,03 km

Run 2 

• Time: 04:43
• Pace: 4’27”/km
• Distance: 1,03 km

Run 3 

• Time: 04:40
• Pace: 4’31”/km
• Distance: 1,03 km

05.05.2020, Tuesday

C: 77g

F: 104g

P: 141g

WOD 1; 35km bike

04.05.2020, Monday

C: 789g

F: 419g

P: 123g

WOD 1; 35km bike

WOD 2; 10km ruck march

03.05.2020, Sunday

C: 161g

F: 74g

P: 152g

WOD 1; 35km bike

02.05.2020, Saturday

C: 479g

F: 223g

P: 169g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 16x Stf. Deadlifts
3. 12x 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. 12x Walking Lunges
2. 6x Stf. Deadlifts

WOD 4; 25km bike

01.05.2020, Friday

C: 123g

F: 239g

P: 197g

WOD 1; walking and recovery

1
km
Total Distance
1
km
Bike Distance