남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211104/
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments. /
오늘기록 13분34초-10분43초-6분55초-2분55초 총34분7초/
최고기록(39/173/80/140523) 8분50초-6분44초-4분9초-1분59초 총 21분42초/
목요일 저녁와드

CFWUx1 10:0 6:46 4:09 1:37

24:42 Rx'd

Hard to know individual times as I used my phone. My best estimates are:

7:33
6:02
3:54
1:37

Made up burpee/pull up wod
results there, then into
60/40/20/10 cal assault bike
Times are today's date/compare to date
7:18/8:08
4:54/4:54
2:10/2:16
:54/:59
m/50/175

22:50
6:51
5:14
3:15
1:30

25:34

23:42

26:14 rx in my neighborhood and ran with an asthma attack after the first mile my chest tightened up. It’s about 34 degrees and dry so that’s partly why. 7:54, 6:37, 4:01, 1:40

This was hard
25.30

28:53 Rx
1,600 at 9:41
1,200 at 6:42
800 at 4:19
400 at 2:06

El entreno se realizó en asfalto y el los tiempos son

Pablo
32.31

used rower for same distances: 21:25

33:22 Rx 

24:15
1600m 7:20 (ran in a 100m long corridor, after this I went outside)
1200m 5:31
800m 3:44
400m 1:40

43/1.78m/75kg

58 / 172

did 3x distance on bike in place of runs
3 mi - 8:22
2.25 - 6:20
1.5 - 4:20
.75 - 2:04

Modified-Know my split times pretty well, so did stadium steps at 8 minute, 6 minute, 4 minute, 2 minute.  

6:13/4:40/3:06/1:33 (21:33 including rests)
Rx
M / 40yo / 176cm / 71kg

8:28
6:01
4:14
1:51
26:34 total 

1600 - 5:50
1200- 4:09
800 - 2:41
400 - 1:14

23:52

On running track under the burning sun:
07:36
06:38
04:14
02:10

Total 26:38

24:00

29:43 on the treadmill

Rx’ed 
20:29 

1600/8:14
1200/6:40
800/4:14
400/1:50
27ish total 

26:30

2 min splits except for first 1600m

22:00, in the dark and rain, while travelling so I was relying on my GPS watch, which I couldn't really see. Subtract the rest and 16:00 for the 2.5 miles, first mile was at ~6:30 pace but I ran a little farther, everything else was at that pace or faster. I liked this workout a lot, on a good day at a track I would shoot for 6/4:15/2:40/1:15 = 14:10

Rowing erg:  2,000m - 9:33; 1,500m - 6:57; 1,000m - 4:33; 500m - 2:13

59yo / m / 5'8" / 200#

Gotta start somewhere :)

25:42

1600m 8:13
1200m 5:53
800m 3:55
400m 1:41

23:19
Rest included
1600m (7:20)
1200m(5:21)
800m(3:30)
400m(1:08)

29:14 treadmill @ 3% incline 

M/45/6'2"/180#

Assault bike cals
100/75/50/25
6:34/4:56/3:24/1:30

Rx in 24:54
1600 in 7:12
1200 in 6:02
800 in 3:53
400 in 1:47

7:35
6:04
3:45
1:56

Total time w/ rests: 23:20.  2016 time was 22:37

35:07 rx

25:12 with rx rests

29:40

26:20 including rest

Rx concrete track

21:36 - Rx
1600m - 6:36
1200m - 4:36 (9:36-14:12)
800m - 3:08 (16:12-19:20)
400m - 1:16 (20:20-21:36)
Michigan is getting cold outside.

Scaled after 2 week break. 
1200 5:44
800 3:54
400 1:56
200 :53
A real lung burner.

Birthday wod!
35/M/5’9/195

Airdyne:

100 cals
3 min rest 
75 cals
2 min rest 
50 cals
1 Min rest 
25 cals

24:58

22:17
@BFCF car loop
6:54
4:58
3:17
1:50

Treadmill with 0.5% incline

Total (with rest): 23.38

7.10
5.22
3.30

M/44
Treadmill (.5 incline) 7:23, 5:22, 3:38, 1:40

1600m 8:57
1200m 6:22
800m  4:11
400m 2:01

23:41; indoors on an Octane Zero Runner 7:35 5:06 3:20 1:40
vs - 24:11; outdoors (and maybe a little short) 7:21 5:38 3:39 1:32

21:48 Total on Air Runner 
8:07
7:08
4:30
2:03

1,600M/6:04
1,200M/4:39
800M/3:04
400M/1:18
Overall time/21:05

Took all the prescribed rest times. All my runs today were 20 seconds slower than what I've run in the past. Must've been all those deadlifts yesterday! Overall great experience! Embrace the suck.

Rx - 20:55 total time - treadmill @ 1% incline
Splits
1,600m - 5:55
1,200m - 4:36
800m - 2:58
400m - 1:26

22:13
Rowing

6:37, 4:50, 3:02, 1:34 = 22:03 rx (treadmill)

27:34

22:52....fun run

It is my first time to try this running work out. I got
Elapsed time :  34:42 
Distance of 4.53 Kms
Average speed - 7.83 KPH 
Average na pace - 7:40 Km

Im 36 male 84kgs

For Distance:
Run for 6 minutes
Rest 3 minutes
Run 4.5 minutes 
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 1.5 minutes

1.26 miles on treadmill

1.01 mile in 7:38 (7:35/mi)
0.76 mile in 5:36 (7:25/mi)
0.51 mile in 3:34 (7:04/mi)
0.26 mile in 1:43 (6:42/mi)
24:51 total including stop-time

23:40 rx’d 

1.1ish  miles:  8:58
1200ish:  7:15
800ish:  3:57
400ish:  1:53
27:05 total

160315:  25:13
140517:  25:08
New neighborhood, new distance estimates.  I'm sure I'm not that much slower.  Sure didn't feel like it,anyway.

Champions Club Scaling Notes

My bad! Thought it was a rest day for some reason! And I woke up late for my morning class. All sorts of messed up!

RANT
As a track coach, I am cautious about the built-in rest during workouts. The "rest as needed" ones are dependent on an athlete actually being able to hit an all-out effort. If they can, I'm a big fan. If not, I like the set amount of rest because it gives us a chance to experiment with how much we can regain with "x" amount of rest. There are also the people who can/are only willing to run at one pace. We have a few of those and this is also perfect. If there is someone that is looking to push the pace on the last 3 runs, I would probably increase the rest time.

I SHOULD TRY THIS AS RX'D IF: I can maintain a consistent cadence through all the runs

FIRST TIME WITH CROSSFIT VERSION: 3 rounds, 800m run, 40 lunges, 30-sec. L-sit. Rest 2 minutes between rounds

GROUP VERSION: Ah, the all-running workout. If there is no ice I would like to do this, but I wouldn't be surprised if I wussed out and did something like the FIRST TIME WITH CROSSFIT VERSION instead.

INJURY VERSION
themes are: locomotion/monostructural, rest, endurance, stamina, lunging, unilateral loading. If you can't bike, pick 2 movements that you can do max reps of immediately after the other. 4 rounds of that with a 2-3 minute rest in between.

GENERAL FEAR LEVEL: 8

1600m
7:00
3min rest
1200m
4:15
2min rest
800m
2:35
1min rest
400m
1:15
 Total time 14:65
Never give up😊

The Hinshaw Warm-up is great for days like this: https://www.youtube.com/watch?v=VW42KKmjEZY. I always feel prepared for running when I incorporate that warm-up or a variation of it. Here are some thoughts:
First, I will allocate about 30 minutes of my class plan to this session, giving me plenty of time for a good warm-up and cool down. When it comes to strategies, I can have my athletes approach this by keeping efforts sub maximal and trying to run at the same pace for all efforts or have athletes treat the initial run as a near-max effort and hang on as much as possible on the remaining runs. Both styles have pro’s and con’s. 
I will have most of my athletes complete this workout as prescribed, even if the distances are challenging for them. I will consider reducing distances, for experienced athletes, if the initial 1-mile run will take longer than 10:00 to complete. For athletes where the total volume is too much, I will reduce the distances to something along the lines of: 1200m, 800m, 400m, 400m or set a time duration to run for each interval. For example: for the 1600 meter run, I can have someone run for 8-minutes (4 minutes away from the gym and then run back). 

Assault runner🤮
1600-8:51
1200-6:03
800-4:10
400-1:51
Now I’ll go throw up. 

made up DL wod
results there
immediately into
60 cal assault bike-8:08
40 cal AB--4:54
20 cal AB-2:16
10 cal AB-:59
m/49/175

28:47 Assault AirRunner
8:53
7:03
4:41
2:06

Made some killer deadlift PRs yesterday. Running felt like mud, and I’m pretty sure the Assault AirRunner is a liar.

27 minutes

Warm up for 191107
GENERAL WARM-UP

Jog 400 meters

Line drills - perform each movement for 15 meters:
High knees
Butt-kickers
Toy soldiers
Slow carioca (both directions)
Walking lunges
Side shuffle (both directions)
Toe walk
Heel walk

SPECIFIC WARM-UP

Run 25 meters + 10 meters of high knees
Run 25 meters + 10 meters of butt-kickers
Then,
Run 40, 60, 80, 100 meters increasing in pace each time. Rest 1 minute between each set.

Globo Scale:  As Rxed.  If using a treadmill set it to a slight incline.  If you are up north and it is too cold/snowy, or do not have room to run, sub 2000/1500/1000/500m rows or 100/75/50/25 cal assault bike, with the same rest periods between efforts. 

INTENDED STIMULUS
.
Ay, my lungs! This one is totally up to you. You can repeat in your head seven hundred times how much you hate running, how bad you are at it, and how annoying the whole thing is. You can rationalize why running is stupid, how your body isn't made for running, and how other people have it more accessible. And also, you can choose not to do that. You can purposely concentrate on having a kick-ass workout. Focus today on finding a challenging pace that you can keep up for the whole thing, and then kill it at the end. If running is not your thing, then do yourself a favor and start slow on the first set and build. Imagine the sole purpose of the first three intervals is to set you up so that you get to that last one ready to kill it. If you love running and know your mile time, open 20-40 seconds below that, and keep or increase the pace in the following intervals. No matter what your relationship is with running, get to that last run and slay.

OPTION 1
For time:

Run 1200 meters
Rest 3 minutes
Run 900 meters
Rest 2 minutes
Run 600 meters
Rest 1 minutes
Run 300 meters

OPTION 2
For distance:

Run for 6 minutes
Rest 3 minutes
Run 4.5 minutes 
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 1.5 minutes