16:09 (run) / average of :43 per 200M

M/40/5’9”/195#

41-43 seconds for all 10 rounds 50 yards

M/30/190/6’1”

swim @CP

22:03

200m sprints

:35, :36, :37, :38, :40, :40, :39, :39, :40, :38

10 rounds: 50 meters swim instead of 50 yards

:34
:33
:32
:33
:31
:32
:34
:35
:34
:32

EN
If you are interested, we create swimming training for triathlon.

FR
Si cela vous intéresse, nous créons des entraînements de natation pour triathlon

200m sprint
33-35sec per sprint

Swam 500m 17:36 

0:30 
0:30 
0:20

24min total ~1:30 50m Swim each round

:48
:44
:42
:43
:43
:44
:44
:44
:43
:41

0:58-second average on assault runner 

M/36/6'/180#

(Run measured to 180 yards)
:32/:29/:29/:30/:29/:29/:29/:29/:28/:28

Deo gratias

--
10 rounds, each for time of:
200-m sprint
Rest 1 minute

> :50 / :46 / :46 / :47 / :46 / :46 / :46 / :46 / :48 / :45 / 
--
Peace.

Sub echo bike 600m:
50s/54/52/54/52/53/53/55/55/46

Swim. 50 metres and all 10 rnds. 25 s best. 30 s worst.

M/51/196#/5’10”

trueform runner

47/46/50/52/54/54/53/53/54/54

we don’t do enough sprinting lactic threshold work. Love it!

Swim (about 57 deg F in outdoor pool)
1:02
0:59
1:00
1:00
1:05
1:06
1:13
1:05
1:07
1:08

19:45 total time

34.02
33.24
33.48
35.03
34.60
37.04
38.09
38.00
38.89
37.46

45.02
47.94
48.93
49.34
49.86
50.73
50.40
52.08 (fumbled the stop button)
49.86
48.81
Avg ~ 49.1

01      00:52.63
02      00:59.03
03      00:59.39
04      01:01.09
05      01:00.12
06      01:05.41
07      01:03.07
08      01:00.01
09      00:58.75
10      00:57.92

Note: In the middle of Sprint #08, stopped for "To the Colors", so I got a little extra recovery.

1:00 bike sprint, 1:00 spin

Swim:

all 56-58 seconds

total time 18:42

:44
:48
:49
:57
:51
:50
:51
:50
:51
:49

average :50

10 rounds, each for time of:

200-m sprint

Rest 1 minute
In seconds:
45/43/39/40/38/38/36/38/40/41
Started conservative but overall happy with the splits

10x200m run quick pace/w daughter 

10:23 overall run time. 
6:30ish mile pace

Either 50m or 50 yrd (people at the gym did not know for sure)
10 rnds
rest 1 min.
Each 50m or yard was about 51-56 seconds each time.
m/52/175

Rx(200m run)
Outside 45F
Not feeling fresh

16:39 w/rests 

Son(15)
Rx
17:01

25m pool. Went for in the water start (no dive) and no tumble turn. Scaled to 7 reps. All 40-42 secs. Nice to get back in the water. 

Scaled to 250 meter row
:47, :49, :49, :49, :51
:51, :51, :51, :51, :52

Did 200m runs at work. 
44,45,44,44,45,46,45,45,45,45. First 3 pretty easy, I hen lots of huffing and puffing…

7x 200m sprint:

33,33,35,36,37,37,38 (seconds)

Jim sorry I missed your question the other day and yes sir an underhand grip on the bar hopefully you'll catch this today

200 m sprint on an electric treadmill with 3⁰ of pitch

10 - 12 - 14 - 16 - 18 - 20 - 20 - 20 - 16 - 16 km/h paces

M/48/6'2"/185#

15 Cal AB
:25/:33/:42/:42/:44/:48/:49/:51/::53/:51

Used an Assault Air Runner at the Y. Do not have individual times but overall with rest it took 15:31.

I didn't really like sprinting on the Assault Runner, felt like it was not accurately measuring distance. The first 200m took 45s or so and on a track I am closer to 30s. Would have preferred to do this outside on a track but the 25 F temp kept me indoors today. Turned into more of a box checking day than I would have liked.

Run
34-34–36-36-35-36-37-37-38-35

Afternoon Fran #75 4:32

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural. Sport-specific. A high output followed by not even close to a full recovery.

					SHORT		MEDIUM		LONG

LIGHT										x

MEDIUM

HEAVY

SPEED SCALE
As listed, just give yourself a full recovery between sets. Any maybe 6 rounds instead of 10

I WANT TO DO MORE THAN JUST RUN SCALE
AMRAP in 20 minutes of:
Run 200 meters
Pick one movement you suck at to practice

THERE IS NO DIFFERENCE BETWEEN MY SPRINT AND MY JOG SCALE
10 rounds of:
20 plate jumps
40 running jump ropes
100-meter run
*rest 30 seconds between rounds

MY STUFF
Did sprints at a park, jogged to recover

GENERAL FEAR LEVEL: 8

10x 200m sprint:
31, 34, 34, 36, 38, 39, 38, 38, 39, 38 [s]

Rx Swim (all front crawl)
Seconds: 45-45-46-45-47-45-46-46-45-47

Did 500 more yards working on different strokes afterwards, but at a slower pace.  Great way to start the day!

Did 10 rounds 1:00/1:00 rower. 

meters rowed per set :196, 216, 215, 214, 214, 233, 243, 231, 218, 233

10 rounds, each for time of:
200-m sprint
Rest 1 minute
1:15-1:08-1:10-1:02-1:02-1:03-1:04-1:07-1:02-1:!06