CFWUx2
21:24
Green belt loop, part Henry's rental loop, green belt loop home
Need to add another loop next time.
With Kali :)

24:48, dealing with hills on the "street circuit" I chose. 

25:33 at greenlake mostly in grass/hard dirt/gravel. Better than I’ve done in years. Not drinking every day really helps with cardio. Still got a minor stitch that spread through my abdomen. I started a bit too fast at 14+kph, and spent the next 10 minutes trying to get my heart rate back down by running around 11kph, and goal was to average 12 kph for a 25 minute 5k. 

42/69”/177

Done 4/12 a.m.

24:30.

5K Trail Run
 
As rx’d, 30:23.

Went over to Brumley North and mapped out a few loops there – worked out to be 3.16 miles.  Good conditions, though slightly warm.  Wind was good, but legs were pretty smoked by the end.  Right Achilles is a little tender as well.

48m/5'10"/185

28:35 elliptical

Goal
21:12

Actual
26:57

Modified to 5 x 1000m with 90s rest between
4:10/3:57/4:03/4:01/3:59

27:12 Rx'd

28:40

31:51

29:48

23’42 (58 rue du tilleul => 32 rue de la chariere = 58 rue du tilleul)

You talk about going into the library for some running tips.  Where is the library? Is it on this CF page?  Please advise.

30:30 with Jamie and Emil

42 / 6’0 / 195

3.56 miles
33:19

Jogged for 20 minutes. Had to stop and walk a few times. 

22:34

10k trail run- first half: 25:30; second half 22:15. Rough guess of 200 m total elevation

23:08

M/46/225#
5.06 KM
38:50

Run 5,000 meters

Comparar con 201024.
____________________
201024

Time: 22:52:02
_______________
210325

Time: 21:24:40

5k 24:53

201024
Trail 5k 25:47

Run 5,000 meters
SCORE: 31'04''
--
A running WOD: what's not to like?  👍 But a benchmark run was not a good fit today, as I needed the time and the movement to think some things through (can't beat running in this regard - amazing how things become clearer during a run) . So I took my time doing a hilly, 40' loop in the streets nearby. Felt great. 

First of all, my legs are so sore from 300 squats on Monday (and 4mi run Tues) that I can hardly walk a flight of stairs. Second, I did it on a tredmill for which I'll add a 30sec penalty for grabbing rails and whatnot.

23:38 + 0:30 = 24:08

Beginning: “This isn’t too bad maybe I’ll finally get a new PR!”
Middle: “Why is my knee so achy?”
End: (Practically walking) “Well, this sucks!”
32:42

23:53.  (PR was 23:10)

24:49

God I hate this one. I ran for a while. It wasn’t that long, it wasn’t that fast, my feet hurt, my legs burn, my lungs hurt. Fitness was achieved.  

Today: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06

25:59 (some hills)

M/25/5'8"/155lb
CrossFit AFK

21:16 - (meadow trail)

300 calories on the same echo bike 

24:45

5K run on treadmill @ 1% incline

21:14

approximately 32mins

Running? 5K? not going to happen :D

Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.
 3250 meters Assault Air runner 25 min.

26:20

That's according to iPhone 12-pro GPS. But that's gotta be wrong. I've run this same route at least 30x and every other time my (older) iPhones scored around 5.2km, today it says 4.8km?? So I totally do not believe this number. Whatever...

Rx 24:36. 
Not my best effort, just happy to be able to run again. 

22:49

Far behind my PR, but I look at as a learning opportunity. Little sleep and burgers and fries the night before don't help. Also had to keep correcting my running form during the effort.

38min...not my favourite 

24:45 last 5K in October was 25:10
Haven't run since then.

44/1.78m/75kg

27:59

30:44

25:11 not my best performance but it's been 2 months since I last trained running 

RX：21'12''.
https://youtube.com/shorts/MhUpvy09x4c

18:52

Pregnancy Scaling

According to the trimester of pregnancy
Jog for 20’ (low pace)
or
Erg for 20’ (low pace)

Focus on your breathing, you should be able to talk easly during the whole workout 

Champions Club Scaling Notes

RANT
While doing some max effort cleans and snatches with a few of our kids today, I was talking about how much benefit there is even in missed lifts, not just mental but physical too. Take the clean, for example: there's a deadlift, jump, fall, and push from a full squat. Imagine, you land 4 attempts at 155 lbs but don't stand on any of them; yes they don't technically count as made lifts, but you still get 4 deadlifts, jumps, and falls at a really heavy weight. That has to do something for you. So with this 5k, you can get a lot out of this workout without setting a pr. Yes it's a benchmark, but it can also be used as a tool to reinforce stamina, endurance, coordination, and even speed.

WHAT ABOUT THE MOVEMENTS
Run themes - monostructural movement done at the shorter end of what's considered long distance, benchmark, unilateral loading, falling, squating pulling from the hips, elasticity, static midline

MAIN DECISION
Will a single-modality day serve my purpose?

TECHNIQUE SCALE
Run 5k
Split distance as need to keep cadence above 180ish, rest as needed between efforts

CONSISTENCY SCALE
Cover 5k as fast as you can in 30 minutes, split up work and rest however you want

INTENSITY SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
30 lunges
:15 L-sit

INJURY SCALE
Look at the running themes listed above and pick a triplet you can do for 20 minutes

MY STUFF
Intensity scale, but experimented with Ricky Reps full L-sit and only breathing through my nose. It was not pleasant.

GENERAL FEAR LEVEL: 7