26:17 RX

M/39/5’9”/195#

24:09 Rx’d on treadmill

on GWT

27:22

(PR: 26:22

24:03 Rx'd

I skipped that one.

24:51 as RXd. Pushing a baby stroller. 

25:00 min

6:20
4:53
3:15
1:33
Rx 

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

23:00 - Sc (with a 14lb weight vest)

6:41
4:59
3:18
1:25

23:41
1600/ 7:09
1200/ 5:18
800/ 3:35
400/1:39

8:18
6:24
4:30
1:58

24:19 (7:03, 5:46, 3:52, 1:38, [rx])

191107 - 22:03 (6:37, 4:50, 3:02, 1:34, [treadmill])

Hot and slow!

splits:

9:00
6:50
4:35
2:00

~29 mins

42 / 6’0 / 195

Male 23y 82kg 175cm

Wind was heavy 19kh/h, at least it was not hot lol

7:00
3 min rest
5:35
2min rest
4:00
1min rest
1:45

24:20

10:00, 6:59, 4:21, 2:04 Rx

M/35/6'/175#

23:32

22:39 (1 extra minute for the first rest period)
Run 1600m: 6:18
rest 4 minutes
Run 1200m: 4:57
rest 2 minutes
Run 800m: 2:59
rest 1 minutes
Run 400m: 1:25

Compare to 160315
19:14 Rx
Run 1600m: 5:30
rest 4 minutes
Run 1200m: 3:57
rest 2 minutes
Run 800m: 2:39
rest 1 minutes
Run 400m: 1:06

Subbed to rowing
2k - 7:36
1.5k - 5:37
1k - 3:48
500m - 1:47

1600m 8:05 
800m: 3: 50
400m: 1: 35 
skipped the 1200 
BW 84.5kg age 30/ male

24:01

1600m: 7:16 (1:49 pace)
1200m: 5:26 (1.48.66 pace)
800m: 3:44 (1:52 pace)
400m: 1:37

Compare to November 2019: 23:35, though measurements on that one way have been off by up to 10%.

Today: 24:29 with a head cold
3/18/2020: 25:23
11/7/19 25:12

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Score : 21:21

1600m; 6:13
1200m; 4:36
800m; 3:09
400m; 1:23

24:13 on treadmill

Masked and on a treadmill (0.5 incline)
27:20 (including rest periods)

That mask was a killer - had to fight off pukie twice!

25:26 on a 400m track at the HS

2020: 25:23 on the street
2019: 24:51 on grass field, maybe??

Side note: it was 90+ F at noon when I ran today. That hurt. Those other dates it was probably closer to 50 F.

Did Murph instead as I didn't have the time on memorial day. 

44 ish minutes (timer mess up) as RXd. Partitioned the body work. 5-10-15.

26:07 total
1600m - 7:45
1200m - 6:01
800m - 4:19
400m - 2:00
25m elevation loss and gain in the first 3 distances (started with hill down, finished with uphill run)

44/1.78m/75kg

I forgot to check every round but the total time was around 23.30. It was pretty great workout I like fartlek sessions

1600m : 6'45
1200m : 5'10 
800m : 3'22
400 : 1'28 

sub：https://youtu.be/LD0Qiu8VaYs
4800m bike：6'58''.
3600m bike：5'13''.
2400m bike：3'35''.
1200m bike：1'43''.

9:23 a mile-ish (no tracker)
7:03 (0.75 mile w/runner’s app)
4:33 (0.51 mi) 
2:18 (0.25 mi)
Running on a trail, around a lake, in the mountains! 

25:59 Rx
8:04 - 6:10 - 3:57 - 1:48 
m/53/5'11"/200#	

Beginner Scale 

6:51
4:45
2:12

I REALLY wanted to skip this one so I scaled it so I’d at least do it. 

on sidewalk, distances per others strava

24m32s with rest (+ neighbourly chit chat)

good

21:15 w/rest

1600 m 6:13
1200 m 4:30
800 m 3:05
400 m 1:27

Used the high school track, so the measurements are good, though probably in yards, not meters
7:55
5:55
3:58
1:49
Unintentional 2 min break before the 400, for total time of 26:37 with that dang extra minute.

200318:  8:11-6:00-3:49-1:46=25:46 total time, using the same track as above
191107:  27:05 on new course, new distance estimates.  
160315: 25:13, around the farm
140517:  25:08, around the farm

8:38, 6:12, 4:18, 1:56 
total 22:04

8:38, 6:02, 4:22, 2:03
M 54/68”/157 lbs 

Missed yesterday’s workout 
Gwen 50 kg unbroken 

today’s workout used the echo bike 
50 cal 2:06 to fast 
40 cal 4:51 to slow 
30 cal 3:30 
20 cal 1:59 

total time 12:26 
a little too eager first round 

Today: 23:37 total w/ rests
7:10
5:21
3:23
1:43

200318: 23:48 total w/rests
6:55
5:22
3:36
1:55

23:52

RX 😁

For time:
Run 1,600 meters | 06:45 
Rest / jog 3 minutes
Run 1,200 meters | 05:04 
Rest / jog 2 minutes
Run 800 meters  | 03:17 
Rest / jog 1 minute
Run 400 meters  | 01:34 

TOTAL running time: 16:40 
--
Due to unforeseen circumstances, had to do this one at noon, under blazing sun, and on an empty stomach. All good. 
3 km warm-up, 2 km cool-down. Total session time around 50 minutes. 
Treated this more like a Fartlek session, running continuously and jogging between each interval. 
Lingering soreness from last 2 days of lifting magically disappeared once I started running hard 👍
Great WOD, great running session. Thanks 👍

Beginner Option: Assault Air Runner
For time:
Jog 1,200 meters 8:51
Rest 3 minutes
Jog 800 meters 5:25
Rest 2 minute
Jog 400 meters 2:41
16:57 run with rest 21:57

A ridiculously sad 34:38

RX: 21:47

"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
-16:53
RIP Wilmot

Pregnancy Scaling

For time:
Bike erg 1,600 meters
Rest 3 minutes
Bike erg 1,200 meters
Rest 2 minutes
Bike erg 800 meters
Rest 1 minute
Bike erg 400 meters

If weighted walk, split distance by 2

Champions Club Scaling Notes

RANT
Still having some trouble posting from Safari or Firefox

WORKOUT THEMES
Using intervals and rest to give us an endurance dose without having to do a ton of volume.

MAIN DECISION
Am I experienced enough of a runner to pace the run, or do I just want to go all-out and live with what happens?

TECHNIQUE SCALE
5 rounds of:
Run 400m (or something fast)
[insert movement you're pretty good at but want to challenge with fatigue]
Rest 2 minutes between rounds

CONSISTENCY SCALE
As is

INTENSITY SCALE
Rest as needed between efforts

INJURY SCALE
Lower-body - scroll down and look for a different workout, preferably something with a rest. Maybe Chelsea?

MY STUFF
Didn't see this posted in time so I just did a workout based on what I'm not good at. JT but with strict hspu and ring dips. 21:15 as rx'd. Lots of singles on the hspu

GENERAL FEAR LEVEL: 8