남(m)/46/171cm/94kg/230312/
10km 달리기/
오늘기록 139분59초/
최고기록 10km(39/77kg/140622) 58분54초/
일요일 아침와드

CFWUx1
57:31
Stop sign post ESP, back longer loop around 37th
Still only 8.5-ish km

65:19

M/39/5’9”/195#

M/50
1:32:52 with 119 meters elevation gain

59:52 Rx'd

43:42

6km+ run mainly on GC path with some off road. Just over 32 mins. Plus rehab for shoulder.

59:50rx

53:50

50:36 
last 51:40

57:31 run/walk 10k mostly on grass and about 10% gravel/paved not rxd. Ran 75 seconds/walked 30 seconds for the first 4.7k or so, then ran 60 seconds/walked 30 seconds for the remainder. Running sandals by Xero were kinda sliding around on my feet, because my feet sweat too much. Stopped twice briefly in a futile attempt to put a bandaid (yep, brought 2 bandaids;) on a blister where the label rubs my toe knuckle! Ran 12-14kph for 4.74k then allowed myself to feel it out for the second half. It’s 80 degrees today and was in the sun about half the time...and of all things besides the heat and feet, my ARMS were feeling tired....weird 

41 seconds slower than the last one but I would have had a pr with shoes on/no stopping to check/address the feet even with the added 17+ minutes of walking!


180/41/69”

Haven't run a 10k in 15 years...
1:09:22

59:01 Rx

1:43
I walked most of it since it was 102 degrees and 85% humidity. But got it done!

Subbed with yard work

40'03'' 9km sur la via fluvial de la salle jusqu a la route de boulieu 

5.95 miles

1:05.47

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

48:38 (just over 10k, hot outside)
Last was 46:25 (200128)

57:40

600 cals on the elliptical at the hotel

51:47
7k

M/22/83kg/177cm

50' 30"

M/32/92kg/178cm
10 km --> 0:50:35

M/39/112kg/179cm
10km 
1:18:30

66:43 

Antes de comenzar la corrida mis metas de proceso fueron correr con atención a mi pisada, con la zona de las bolitas de los pies, minimizando el golpe del talón en el sueño (seguridad) y eficiencia de cada paso (intensidad). También me propuse terminar más rápido que como comience. 10k es una tarea virtualmente desconocida. Estoy contento con el resultado. La corrida fue en la ciudad de Buenos Aires, e incluyó subidas y bajadas por escalera y cruces de semáforo 2 veces por cada vuelta de 5k. Corrí los 10k con botines de futbol 5 que son básicamente zapatillas con buen soporte del metatarso, y una suela rígida y chata. Este tipo de zapatos no mienten y si en algún punto la fatiga trae un cambio en la mecánica se piede sentir. Antes de culminar los primeros 5k noté un leve dolor en el talón derecho y supuse que estaba golpeando aunque fuera mínimamente un poco en cada paso, asi que me esforcé por ir aún más sobre las bolitas de la zona del antepie. Paa la 2da vuelta d e5k el dolor desapareció y pude culminar los 10k más rápido que como los comencé, acelerando los últimos 600-800m. Es una marca humilde para los 10k si solo tomamos en cuenta el score, pero algo que también me dejo satisfecho es notar que demostré una mejor mecánica de corrida (más segura y eficaz) que el 99% de corredores que encontré. Eso significa más años de vida útil para mis rodillas, tobillos, caderas, espalda, afortunadamente para mí. No cambiaría mi score por uno mejor con una mecánica peor.

Gracias!

#comprometidoconcrossfit

52:25 with a plate carrier. 

1 hour 

1 hour 

Rx’ed 
= 50:02

My glutes were toasty going into this, and it showed around 7000m. 

10km run
61m02s 
with hills on route and a smoker in toe
scenery and fresh air was great

My aerobic fitness is absolute zero and I haven't done a proper longer distance run in 6 months so I had to scale it wayyy down.
I ran the first kilometer and took the time,took a rest of couple minutes because I am really that bad at running and the ran again until I fell from the first time in more than 10 seconds.
First km - 5.22min
Second km - 5.22min
Third km - 5.50min
Stopped at third.

55:23
43/1.78m/77kg

54:24 

53:49 rxd

49:35 rx

190613 — 47:59
170917 — 47:11

600 cals on the echo bike, ouch. 

56:28 

This comes in handy.

Bsas is going back to quarantine phase 1 in a couple of days, so this will be a well needed of outdoor run until that phase is over , again.

10k run 55:23

Scale/sub 5 rounds of 1k run, 1k row
49:53
The 5k of running took 28:27. 10k running did not feel like a good idea for these old calves.
m/52/5'11"/200#

rx  Assault Air Runner 1:39
Friday body weight squats and yesterday wake surfing all day with my family.... got it done.👍

46:34
Treadmill @ 1% incline

10k Row - 46:15 

10k run 58:43

60 mins on the bike

I just didn’t have running in me today, I know lazy! 🤷🏻‍♀️

sub 600 calorie assault :42'29''.
https://youtu.be/XrzkVgk52Jo

1:08

1:07

Very hot and humid in Miami today  - ugh! Ran out of gas at 40min/7.3km and walked the next 1500,  then finished with a light jog.

45:03

49:34 rx
compare to 200129 52:55

edit to add results: 59:36

Y’all remember back in the early days when they threw in 10k twice in like 4 days?

46’55”
Rx’d
M/42/5’10”/190

In the city... and after 2hr of sports ⚾️ ! 1:14:53

More then one hour but on est sandy beach between  Canet and St Cyprien  in thé south of France 

54’24”
Rx
M / 41yo / 176cm / 72kg

55min 4sec

WOD ANALYSIS

Coaching notes:
Template: This high volume WOD follows “For Time” template, so scoring is based on as fast as possible. 

Form: This exercise is a single modality that includes high volume running from metabolic conditioning modality. 

Purpose: The training purpose is improving the cardiorespiratory endurance. The distance of the running is long, so recovery has not been a limiting factor. 

Time to perform: This high volume WOD takes about ≈ 53 min. Trainers just have  ≈ 7 min for set other parts of class.

Physiology (GPP): Cardiorespiratory endurance plays a major role in this exercise. 

Physiology (energy pathway): The aerobic system is dominant energy pathway in this exercise program. Because the duration of this exercise is long and the intensity is moderate that the body uses aerobic pathway most of the training time.

Anatomy: 
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

53:08 (1K pace: 5:18 / 992-cal)
CFHIM - MAKING PEOPLE BETTER

Globo/Home scale:  If running is not possible, sub a 12k row or 600 calorie assault/echo bike (700 calorie Aerodyne). 

What if I want to sub swimming?

RANT
I want to shout out Evan and Lindsey, who were hanging around after our mobility session, watching my suffer through our modified version of this workout. I would have cut it off at 30 minutes if they weren’t there.

WHAT ABOUT THE MOVEMENT
Running - locomotion, falling, using gravity (skill), unilateral loading

WHAT ABOUT THE FORMAT
A benchmark testing distance to see what out long-duration capacity is like

TECHNIQUE SCALE
Spend 40 minutes doing Pose drills into a 100-200 meter run

CONSISTENCY SCALE
10 rounds of:
Run 1k
Rest whatever the 1k time took
*tell your mom you'll be home late for dinner

INTENSITY SCALE
AMRAP in 40 minutes of:
800m run
40 squats
20 box jumps

MY STUFF
Intensity scale. 7 rounds plus like 5 meters

GENERAL FEAR LEVEL: 8