1 h 13 min

64:23 RX

M/40/5’9”/195#

56:06

53:27 Rx'd

High school track, no warm up, tried to hold 2:07.5 per lap.

M/27/5'8"/175lb
CrossFit AFK

49:09 - Rx (My running has come down in performance but my BW is up 20lb at least of muscle, and my deadlift is up close to 40lb or more. Gymnastics is still where it was at with a lighter body. I can feel the running catching back up slowly.)

52:48 as rx (paced too much, not out of breath at all, will start faster next time)

70minute KB carry: 1 pood
over 4 miles and mostly on wooded trail 

Good low intensity day with lots of varied grip and core endurance work and some good lat/tricep stretches 

3.1 mi, 27:36

1:03 on a relatively easy trail with lots of up/down sections.

Last 2 time: DNF, BOTH TIMES on the morning after I landed in Miami and it was like 95F and 100% RH by 9am. Please don't schedule these in July anymore.

2 hours, walking the way up, short break for a revitalizing dive, mostly jog the way down.

Olelas (Spain) - Ribeira de Baixo, at Parque Nacional da Peneda-Geres

M/37/6'/178#

Comfortable 5k at 8:30/mile pace

Deo gratias

26:02 trail run through the national forest a quarter mile from my home. A glorious, sunny, windless 28 degrees. While nowhere close to a 10k (I’d guess 2.5 miles), it was good to be outside and in nature again. 

60/5’8”/155ish

Rx’d: 54:40. 

Today: 75:05
7/23/21: 10k ran half walked half...83:28
6/28/20: 69:22

10K tempo run: 

First 3k @ around 5'20''/km
5k @ around 4'45''/km
Last 2k @ around 5'10''/km

Total session: 52'
--
Peace. 

57:44

Rx
64:35, 5 miles on trail and the rest on the street. First trail run since I twisted my ankle running on the trail almost 3 years ago. Probably the only HQ workout I have ever seen that I could do RX so I could not pass up the opportunity. I was a little skittish about running on the trail but glad I did. 

Stamina Scale on incline treadmill

6rds + 160m

Rx
We ran on the rail trail. Ended up getting 
6.65mi in 1:02 @ 9:24/mi. 
~57:50 for the 10k

Son(15)
Rx
1:03

60 minutes in the town with cars and traffic hahaha

Rx
55:31

Compare to 210723: rowed 10k in 40:25.6 (running was not an option)
Compare to 200628: Rx 46:55

Running fell off a lot after Feb 2021 and single distances over a mile just didn't pick back up due to back issues and work, but dang I didn't think I would have slowed down that much.  Half the run was into the 10-20mph wind, and mostly on a trail or grassy shoulder, so I'm sure that also slowed me down some but not enough to account for that much time.  Only thing to do about it is work more distance running in as the body allows.

40 minute run
3.36  miles

11km trail run. 1:06. Super Muddy

Biked 10 miles in 40 minutes. Running is almost impossible with this arthritic hip. 

Rx   59:41


Ran inside the Affiliate that I own.

3 Laps = 200m

10,000m = 150 Laps

Possibly the exact opposite of running on a Trail!

M/48/5'8/215 lbs.

Rx_1:07.31 on air runner 

1:12:56

Running with my wife. Same time

M43/83kg/183cm
Ven @AUH

PR! 47:50 

210723 57:21ish

Too bad I ran 8 miles cross country two days ago. 

10km 65 minutes Trail in wood with my dog 🐶

scaled to:

6.2 mile run on treadmill @1%

45:36

Run 10,000 meters: tapis roulant  
time 68. Minutes 

Scaled 4k 24:15

Jog or walk 40 minutes
Assault Air Runner,row,and stationary bike.

10k/55min. Trail run in the woods with some steep climbs and snowy hills, my dog loved it as well. 

Beginner Option:
For distance:
Jog or walk 40 minutes

3.5 miles total

I used an app where it breaks up the runs…you can run 3 to 6 minutes followed by a sprint, followed by a walk, 3 min run, sprint and so on. It’s so much more enjoyable to me than just running for a long period of time. 

5K : 22’39s. 
personal record ! 
i will try the 10K later… 
have fun everyone ! 

Subbed-to get the blood flowing--
(played lots of b-ball last night)
5 rnds
500m row
10 60# sandbag squats
4 100# sandbag ground to standing against chest-should have done to shoulder:(
probably 30 min
m/53/175

1:10
Two hours after the workout, my legs feel like Jell-O

Nicole will make you run that shit out in the cold rain and snow... That's what makes Roots the best - extra push to challenge yourself and do something new!

Champions Club Scaling Notes

RANT
Link for compare-to should be here.

WORKOUT THEMES
Monostructural. Sport-specific. A benchmark test of endurance and stamina.

					SHORT		MEDIUM		LONG

LIGHT																			x

MEDIUM

HEAVY

COORDINATION SCALE
Practice Pose drills for 40 minutes. Do a drill for 1 minute then run for 1 minute and repeat

STAMINA SCALE
AMRAP in 40 minutes of:
Run 800 meters
40 squats
20 box jumps

RLAPNS SCALE
Grab a basketball and someone else and play best of 5 games of full-court one-on-one

MY STUFF
Stamina scale. 7 + 400m, tied last time on the dot

GENERAL FEAR LEVEL: 8

I’m running a 10K race this weekend. This was helpful.  

Very helpful preface 
👍gonna target my weakness

10km pace 5'
Total 50' 
Good benchmark

great tips 👍