This is Dee Journey

Threshold Run
10 mins Easy Run @ 9.5km/hr
6 x 5 minutes threshold pace run with 1 min rest – 12km/hr up to 13.0km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

90 mins Easy Z1/Z2 Run with Strides Every 10mins. 1:30:31, 14.01km, 6:28/km, 134bpm

A1. 1 Leg RDL 3×10-12 @ 16kg KB

B1. Bench Press 3×5 @ 34kg
b2. Weighted Chin Ups @ 5, 5 4

Sled Intervals – Strength & Drive

2 Rounds:
50 m Sled Push @150kg
Rest 2 minutes between rounds

Hyrox EMOM – Controlled High-Output Conditioning
15 Minute EMOM (Every Minute on the Minute):
Minute 1: 10-15 Cal Ski @ 10, 10, 10, 10, 10
Minute 2: 8-10 Burpee Broad Jumps @ 10, 10, 10, 10, 8
Minute 3: 20-25 Wall Balls @ 15, 15, 15, 15, 13
“”Aim for consistent reps with efficient transitions. Adjust the numbers to finish each movement with a few seconds to spare.””

Blue Ribbon Dash.

5.02km – 25:27, 5:04/km, 154bpm

3.53km – 20:15, 5:45/km, 155bpm

10km time trial. New PB: 54:05, 5:25/km, 154bpm

1 hour easy biking/cycling. 102bpm

45 mins easy run. 47:08, 7.45km, 6:20/km, 135bpm

Threshold Run
10 mins Easy Run @ 9.5km/hr
3 x 6 minutes threshold pace run with 1 min 12 secs rest – 11.5km/hr up to 12.7km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

Threshold Run turned easy run – wrong pacing
10 mins Easy Run @ 9.5km/hr
3 x 10 minutes threshold pace run with 2 mins rest – 10.5km/hr (HR: 126bpm)
10 mins Easy run @ 9.5km/hr

2 x 3 BB Box Squat @ 70kg
15 wallballs @6kg
2 x 6 DB Press @ 10kg

2 x 5 Bench Press @ 30kg
Pull Ups @ 3, 3

2 x 10 (5/5) Zercher reverse lunges @ 35kg
20m sandbag lunge @ 20kg
2 x 6 10kg KB 1 Leg RDL

2 x 8 Bulgarian split squat @ 7kg
2 x 6 Standing BB row @ 32kg

Easy Run. 5:64km, 7:31min/km, 42:24, 117bpm

Threshold Run
10 mins Easy Run @ 9.5km/hr
3 x 10 minutes threshold pace run with 2 mins rest – 11.5km/hr up to 12.0km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

1 hour easy biking/cycling. 94bpm

45 mins zone 2 easy run. 6:36 min/km. 6:84km, 125bpm

90 mins easy zone 1-2 run. 6:31 min/km, 13.86km, 137bpm

Threshold Run
10 mins Easy Run @ 9.5km/hr
3 x 9 minutes threshold pace run with 1 min 48s rest – 11.5km/hr up to 12.0km/hr (HR maintain below 158)
10 mins Easy run @ 9.5km/hr

3 x 3 BB Box Squat @ 75kg
3 x 6 DB Press @ 12kg

3 x 5 Bench Press @ 33kg
Pull Ups @ 3, 2, 3

3 x 10 (5/5) Zercher reverse lunges @ 49kg
3 x 8 16kg KB 1 Leg RDL

3 x 10 Bulgarian split squat @ 5kg
3 x 10 Standing BB row @ 37kg

45 mins zone 2 easy run. 6:22min/km, 45:07, 7.10km, 141bpm

19 mins: 2 mins off
2 person in a team
P1 is timer. Swap once P1 finishes

A.
P1: 340m run RPE 7
P2: Row/Ski RPE 7

B.
P1: 12 burpees box step up
20kg KB swings
P2: 5 DB Hang cleans @ 10kg
10 DB push press @ 10kg

90 mins easy zone 1-2 run. 6:43 min/km, 13.69km, 137bpm

Threshold Run
2km Easy Run @ 9.5km/hr
4 x 8 minutes threshold pace run with 1 min 36s rest – 11.5km/hr up tp 12.0km/hr (HR maintain below 158)
2km Easy run @ 9.5km/hr

Threshold Run
2km Easy Run @ 9.5km/hr
4 x 7 minutes threshold pace run with 1 min 24s rest – 11.5km/hr up tp 11.9km/hr (HR maintain below 158)
2km Easy run @ 9.5km/hr

3 x 3 BB Box Squat @ 72.5kg
3 x 6 DB Press @ 12.5kg

3 x 5 Bench Press @ 32kg
Pull Ups @ 3, 2, 3

3 x 10 (5/5) Zercher reverse lunges @ 47kg
3 x 5 16kg KB 1 Leg RDL

3 x 10 Bulgarian split squat @ 12.5kg
3 x 10 Standing BB row @ 35kg

30 mins zone 2 treadmill run, 127bpm
60 mins zone 2 biking. 130bpm

Threshold Run
2km Easy Run @ 9.5km/hr
5 x 6 minutes threshold pace run with 1 min 12s rest – 11.5km/hr had to eventually drop to 10.8km/hr (HR maintain below 158)
2km Easy run @ 9.5km/hr