Jana Koss

100 imperfect movements cannot match a single beautiful one.

September 2019

The wider the base, the higher the pyramid

September 2019

30.09.2019, Monday

Morning HRV: 84 ms

C: 84g

F: 98g

P: 153g

WOD 1; 5 Rounds w/ 20kg plate

  1. 20x Walking Lunges
  2. 15x Good Mornings
  3. 10x Burpees
  4. 2km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Good Mornings
  3. 6x Bench Press
  4. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 6x Squats

WOD 4; Bike 27km 

Run 1 

  • Time: 09:45
  • Pace: 4’40”/km
  • Distance: 2,09 km

Run 2 

  • Time: 04:46
  • Pace: 4’39”/km
  • Distance: 1,02 km

29.09.2019, Sunday

Morning HRV: 104 ms

C: 17g

F: 147g

P: 134g

Handball Game.

28.09.2019, Saturday

Morning HRV: 130 ms

C: 268g

F: 244g

P: 125g

40km bike ride

27.09.2019, Friday

Morning HRV: 99 ms

C: 106g

F: 113g

P: 125g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 12x Front Walking Lunges
  2. 12x Burpees
  3. 12x Push Press
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 8x Front Walking Lunges
  2. 4x Push Press
  3. 8x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Walking Lunges
  2. 3x Push Press
  3. 9x Push ups
  4. 1km run

WOD 4; 45km Bike Ride (Ramsdorf-Südlohn)

Run 1 

  • Time: 04:47
  • Pace: 4’33”/km
  • Distance: 1,05 km

Run 2 

  • Time: 04:39
  • Pace: 4’31”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:40
  • Pace: 4’36”/km
  • Distance: 1,01 km

26.09.2019, Thursday

Morning HRV: 82 ms

C: 26g

F: 204g

P: 151g

Handball Training.

25.09.2019, Wednesday

Morning HRV: 55 ms

C: 136g

F: 106g

P: 120g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 13x Stf. Deadlifts
  2. 13x Bench Press
  3. 13x Back Rows

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 8x Stf. Deadlifts
  2. 8x Bench Press
  3. 8x Back Rows

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 5x Stf. Deadlifts

24.09.2019, Tuesday

Morning HRV: 65 ms

C: 124g

F: 92g

P: 114g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Push Press
  2. 15x Good Mornings
  3. 20x Squats

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 3x Push Press
  2. 6x Good Mornings
  3. 12x Squats

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 5x Squats

WOD 4; Handball Training

23.09.2019, Monday

Morning HRV: 70 ms

C: 153g

F: 193g

P: 172g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 12x Back Rows
  2. 12x Squats
  3. 12x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbell 

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

Run 1 

  • Time: 04:46
  • Pace: 4’38”/km
  • Distance: 1,03 km

22.09.2019, Sunday

Morning HRV: 80 ms

C: 132g

F: 168g

P: 156g

Bike, 80km (Haltern am See – Coesfeld)

21.09.2019, Saturday

Morning HRV: 75 ms

C: 23g

F: 199g

P: 123g

Handball Game.

25km Bike.

20.09.2019, Friday

Morning HRV: 118 ms

C: 187g

F: 110g

P: 144g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 12x Bench Press
  3. 12x Back Rows
  4. 1,5km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 7x Bench Press
  3. 7x Back Rows
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

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

WOD 4; 45km Bike Ride (Winterswijk)

Run 1 

  • Time: 07:07
  • Pace: 4’48”/km
  • Distance: 1,48 km

Run 2 

  • Time: 04:55
  • Pace: 4’43”/km
  • Distance: 1,04 km

19.09.2019, Thursday

Morning HRV: 112 ms

C: 153g

F: 99g

P: 144g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 10x Squats
  3. 10x Burpees
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 6x Push Press
  2. 8x Squats
  3. 10x Push Ups
  4. 1 km run

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 5x Squats

Run 1 

  • Time: 05:01
  • Pace: 4’51”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:57
  • Pace: 4’50”/km
  • Distance: 1,02 km

18.09.2019, Wednesday

Morning HRV: 115 ms

C: 214g

F: 112g

P: 171g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

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

WOD 4: Bike 40km

17.09.2019, Tuesday

Morning HRV: 86 ms

C: 144g

F: 106g

P: 159g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 12x Squats
  3. 14x Stf. Deadlifts
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Squats
  3. 10x Stf. Deadlifts
  4. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 6x Squats

Run 1 

  • Time: 04:52
  • Pace: 4’40”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:57
  • Pace: 4’46”/km
  • Distance: 1,04 km

16.09.2019, Monday

Morning HRV: 127 ms

C: 22g

F: 135g

P: 164g

Sailing.

15.09.2019, Sunday

Morning HRV: 78 ms

C: 99g

F: 143g

P: 153g

Bike Ride: 20km

Handball Game.

14.09.2019, Saturday

Morning HRV: 78 ms

C: 23g

F: 140g

P: 150g

Bike Tour, 90km, Gescher – Enschede

13.09.2019, Friday

Morning HRV: 73 ms

C: 79g

F: 114g

P: 112g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 16x Walking Lunges
  2. 12x Squats
  3. 14x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 14x Walking Lunges
  2. 10x Squats
  3. 10x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Good Mornings
  2. 6x Squats

WOD 4; Handball

Run 1 

  • Time: 05:09
  • Pace: 4’59”/km
  • Distance: 1,03 km

12.09.2019, Thursday

Morning HRV: 49 ms

C: 27g

F: 319g

P: 63g

30km Bike

11.09.2019, Wednesday

Morning HRV: 59 ms

C: 253g

F: 83g

P: 156g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Push Press
  2. 15x Back Rows
  3. 15x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 3x Push Press
  2. 4x Back Rows
  3. 5x Bench Press

WOD 4: Football

10.09.2019, Tuesday

Morning HRV: 79 ms

C: 146g

F: 107g

P: 138g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 14x Walking Lunges
  2. 10x Good Mornings
  3. 6x Push Press
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 12x Walking Lunges
  2. 6x Good Mornings
  3. 3x Squats

Run 1 

  • Time: 04:54
  • Pace: 4’42”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:58
  • Pace: 4’49”/km
  • Distance: 1,04 km

09.09.2019, Monday

Morning HRV: 124 ms

C: 140g

F: 266g

P: 126g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 7x Back Rows
  2. 7x Squats
  3. 7x Burpees
  4. 1 km run

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 3x Squats

Run 1 

  • Time: 05:03
  • Pace: 4’53”/km
  • Distance: 1,04 km

Run 2 

  • Time: 05:08
  • Pace: 4’58”/km
  • Distance: 1,03 km

08.09.2019, Sunday

Morning HRV: 65 ms

C: 22g

F: 168g

P: 175g

Handball Game

07.09.2019, Saturday

Morning HRV: 81 ms

C: 35g

F: 138g

P: 169g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Good Mornings
  2. 15x Back Rows
  3. 15x Stf. Dl.
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 11x Stf. Dl.
  2. 11x Back Rows
  3. 11x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

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

Run 1 

  • Time: 05:02
  • Pace: 4’59”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:57
  • Pace: 4’39”/km
  • Distance: 1,03 km

Run 3 

  • Time: 05:05
  • Pace: 4’59”/km
  • Distance: 1,03 km

06.09.2019, Friday

Morning HRV: 156 ms

C: 115g

F: 117g

P: 97g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Front Rack Walking Lunges
  2. 10x Squats
  3. 10x Burpees
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 16x Front Rack Walking Lunges
  2. 8x Bench Press
  3. 8x Squats
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Bench Press
  2. 5x Squats

Run 1 

  • Time: 04:54
  • Pace: 4’42”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:57
  • Pace: 4’50”/km
  • Distance: 1,02 km

05.09.2019, Thursday

Morning HRV: 89 ms

C: 59g

F: 142g

P: 165g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press
  2. 15x Back Rows
  3. 10x Push Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Bench Press
  2. 8x Back Rows
  3. 6x Push Press

WOD 3; 5 Rounds w/ 50 kg barbell 

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

04.09.2019, Wednesday

Morning HRV: 114 ms

C: 61g

F: 114g

P: 119g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 8x Squats
  3. 6x Push Press
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 14x Walking Lunges
  2. 6x Squats
  3. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 4x Squats

Run 1 

  • Time: 04:58
  • Pace: 4’44”/km
  • Distance: 1,03 km

Run 1 

  • Time: 04:55
  • Pace: 4’40”/km
  • Distance: 1,03 km

03.09.2019, Tuesday

Morning HRV: 90 ms

C: 125g

F: 102g

P: 159g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Good Mornings
  2. 15x Back Rows
  3. 15x Stf. Dl.
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Stf. Dl.
  2. 10x Back Rows
  3. 10x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Stf. Dl.
  2. 5x Back Rows
  3. 5x Bench Press

WOD 4; Hadball Training

Run 1 

  • Time: 05:09
  • Pace: 4’59”/km
  • Distance: 1,03 km

02.09.2019, Monday

Morning HRV:  66ms

C: 29g

F: 107g

P: 150g

Travel Day.

01.09.2019, Sunday

Biking.

1
km
Total Distance
1
/km
Average pace

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