60min/pace 6/ better than expected 🤓

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!

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

66:36 RX

M/39/5’9”/195#

49:17 Rx

53:52 Rx'd

Completed 211231 last workout of the year and last 2021 workout to finish them all for the year. 

50:52. 

Wanted to be under 50 minutes but even with a final push too much distance to make it up. Ready for 2022!

September 1st, 2021

wu: black roll, balance board

wod: fast walking for 40 min

post: stretching

Threw in the towel at 3.48 miles. Too hot and smoky to endure an underprepared 10k. 27:44 off-road 5k nonstop. Tried to maintain 6.8mph. Didn’t get tough until after 2 miles. 5k is a great training stimulus today especially in 84 degree heat with no warmup and carrying a 16oz bottle of water in one hand and a phone in the other. Unhealthy air quality for me so I probably should’ve skipped anyway. 

182/42/176cm

1:02:51
dmn f*ck ☀️ 🥵 🔥 

56:35, 10 km 
Last year did it in 1:07:29

It's hard going against the wind, dodging cars and breathing with a dysfunctional nose, hype for my operation

RX male 23y 175cm

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

44:53 - Rx (5k out and back on bike trail around the lake in Madison, WI)

50:00

I'd also like to listen to these if they can be posted? 

10k ran half walked half...83:28
6/28/20: 69:22

7/23

9.1 mile MTB ride 50:14 on Strava 

7/24

4.24 mile Trail run 51:04 @ Laurentian 
on Strava

10k
41:19

4.56 miles
22 mins out and back

Very helpful preface 
👍gonna target my weakness

Ran in Miami heat again, DNF again, right around km #7 again. How is it that this was scheduled the 2x I was in miami on the last 13 months?

First time back to any distance running after an achilles injury in the spring. Also using a mid foot strike and minimalist shoe. My calves are TOAST. ran out of light and stamina at 2.7 miles. About 28 minutes.

Running was not possible today, so subbed 10k row (drag 5, 25-26s/m average).
40:25.6

Thought I was on track for sub-40 but had to stop a few times and re-tighten the well-used foot straps.

Untimed. Took a different route where the first 5k was straight uphill (800-foot elevation gain). It just got steeper and steeper the further I went. The run back was a total breeze though.

10km pace 5'
Total 50' 
Good benchmark

57:21

Really slow for various reasons but completed the 10k with 520ft of elevation gain in about an hour

52:50

great tips 👍 

Subbed family hiking
2.08 miles 48mins

5k: 28:15

10k run - 46:31

--
Run 10,000 meters
SCORE: exactly 48'00'' 
--
Not a good day for a  benchmark run. Still sore and pressed for time, almost no warp up. So the first kms were a bit slow.
Gradually I picked up pace and even felt, briefly, that feeling that all runners chase: gliding effortlessly, lost in random thoughts. 
Can't really remember the last time I did a hard 10 km training session, but it felt wonderful. Thanks 👍

Scale/sub: 4 rounds of 1k run, 1k row
42:27
Sluggish today, especially the 2nd round
m/53/5'11"/200#	

☆CFHIM 57:41

Beginner Option:
For distance: 2.99 miles
Jog or walk 40 minutes

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A benchmark to test your capacity in a long duration rarely touched in training. In other words, seeing how well your training applies to something you either haven't done before, or almost never do.

MAIN DECISION
Am I actually going to run 10,000 meters today or am I going to pretend like I don't have time and do something else?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
[pick one other movement you want to practice]

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

INTENSITY SCALE
Accumulate 10,000 meters of running as fast as you can. Time cap of 2 hours. You can run/rest as desired.

INJURY SCALE
Lower-body - Pick one upper-body pushing movement, one upper-body pulling movement, and one midline isometric movement, and do a 25-minute AMRAP with them.

MY STUFF
Consistency scale, 7 + 400 meters. No fun

GENERAL FEAR LEVEL: 8

Will these be made available online?