Walk trail there and back w G & K CFWUx1
23:40
Regular route past school.

26:41 with 10kg vest at track. First time with worn vest at track - 26.03.21 30oC
Prev.
22:04 060221 track.
Recently:
23:36 09.08.20 track (43oC)
23:30 05.02.20 track 
PBs:
20:40 160811 road (UK)
21:33 210314  track

24:16.8

22:29 on the track

27:12 on hard dirt/gravel trail, some grass and a little pavement through Ravenna park and back. Too little warmup and started too fast. Not quite an asthma attack but lungs weren’t feeling at full function or capacity. Less maté and cannabis than usual beforehand, and I didn’t try to run/walk like the last few long runs. Walked fast a few times when I started feeling like my breathing was too desperate. 


178/41/69”

22:56 rx’d on a trial

26:25 Rx'd, high school track. 

No cool trails in Florida, just beautiful scenery and sunshine
Didn't push the pace, enjoyed the company and conversation
27:21

30:12 RX meadow trail

splits
5:48 - 6:26 - 6:21 - 5:46 - 5:51

F/24/5’5/140
CrossFit AFK

5k Trail Run on 10/23

27:06

33 degrees F

41:25

25:32 on the road 

M/43/6’3”/215
23:35 on a city course. Felt rough. 

prev:
M/42/6’3”/215
24:11 on a city course with some hills in Milwaukee. 

10/23/20
Distance 3.12 mi
Pace 8:17 /mi
Time 25m 55s
Strava Central Park


September 23rd, 2020 at 4:29 pm
Commented on: Tuesday 200922
24.52

JonNYC 

M/25/5'8"/160lb
CrossFit AFK

21:45 (bullfrog trail)

24:32 (hills... 🤮)

200927 - 24:09 RB
200428 - 23:14 track
190709 - 21:18 treadmill 
190606 - 21:50 treadmill 
190214 - 21:42 treadmill

21:41 - 8 second PR!

Surprising since I wasn’t in the mood to run this morning, but it’s 65 and overcast—perfect running weather.

On a road. I had to retire from trail running a few years ago because I constantly sprain my ankle on them. I spend so much focus trying not to hurt myself that I can’t enjoy it.

Today: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06

Run 5km
-------------------
200922
Time: 22:54:76
201023
Time: 22:49:64

The fact that I haven’t been running regularly since May really shows. 
32:03

39:40. 4.5 mile run. Underestimated my proposed loops distance big time. Haven't gone that far in a long time and my feet are paying for it today. 

Started with Wednesdays snatch ladder.

95-105-115
105-115-125
115-125-130
125-135-145
135-145-150 (f)

Rounds 1-3 were each about 90s. Round 4 was 150s. Last round couldn't finish before 3 minutes were up. All power snatches since squat snatch scare me...

3.27 miles, 29.37 minutes. I used public road up the side of our hills, its about a 458 elevation gain, so not terrible, but improving! I didnt want to do trail since its hunting season and I'd prefer to not be shot this year!

30:50

24:50
She be windy, she be cold

36:37... not great lol but happy to have finished!

3.5 mile hike with kids

27:22 Rx
Happy just to finish
m/52/5'11"/200#	

Starting back, tenatively, after some nagging back issues.
5-6-7-8-9 power cleans, 115#
21-15-9
pull-ups
kb swings, 44#
box jumps, 24"
10:33

Felt good to get the heart pumping hard and fast again.

58/5'8"/160

4 mile hike with my husband and kids

3.5 mile trail run for funsies

30min trail run thru the woods

24:00 in 39 degree temps and rain

:56 sec PR from April 

35/195/5’9/M

3.14 miles on road outside
23:00 min

I "preferred" a trail through the forest preserve: steep, muddy, bumpy, gnarled with rocks and branches, and blanketed with fallen leaves for extra scare factor.

5km in 32:23 (6:29/km)
6.78km total in 44:57

Hardly "fast" but for the environs. I pushed the pace, balanced with the challenging conditions under foot. My normal time on this course is closer to 7min/km.

201023:22'47''.https://youtu.be/7N5JGAdEsT0
200922:31'15''.https://youtu.be/2AEsjiuH0rs
200406:22'18''.

20:24

10:04 out, 10:20 back.

Disappointed in this. First mile I felt a sub-20 but humidity here got me

Run 5,000 meters, preferably on a trail.
28:10 no trail 

22:58
Compare to 24:02

22:35 Rx canal bank/road
compare to 22:17

5km : 23"31' 
(Street run)

23:02
Ouch! I figured today would be slower than 200922 but not by 41 seconds. I focused heavily on how I was running vice how fast in order to help mitigate a nagging injury, but I didn’t think it was impacting my time that much. Oh well, I guess I should be a little pleased considering I have not been running nearly as much for the last several weeks.

Subbed
Hero WOD "Weston"
RIP
5 rnds
1000m row
200m FC 
50m Waiter walk rt
50m Waiter walk lft
rx is 45# db
I scaled to 35#
58:49
m/50/175

Today there was heavy rain, and I was stupid enough to go to a trail with some aggressive hills so I did 23:04 which is a horrible pace for a 5k. I know I could have done much better because that's the pace I usually do for my long distance runs but I'm just finishing my triathlon  season for the year and so the conditions of the day and the non-willingness to go running again so soon set me up for a not so good time.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Running - a monostructural movement at a pace you just fast enough that makes you want to stop halfway through but you can push through if you really want to

WHAT ABOUT THE FORMAT
A test for (most people) long distance stamina and endurance. For pros and really good people this is mid-distance.

TECHNIQUE SCALE
AMRAP in 30 minutes of:
Run 400 meters
[insert movement you suck at from a coordination perspective]

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 200 meters
30 lunges
:15 L-sit

INTENSITY SCALE
5k run for time
*split up the run and rest as needed between efforts. timer stops on the rest and continues when you start back up

MY STUFF
Did the consistency scale. I didn't count rounds because instead I was counting down the hours until Michigan's kickoff this Saturday. I am not exaggerating, I was trying to do the math in my head and it was just adding to the fatigue.

GENERAL FEAR LEVEL: 8