Haven't done this in awhile...

CFWU x 3

Run 5k (actually, 5.15 km)

SS 28:33

Whew, I haven't done that in awhile. Almost two years exactly, in fact. For some reason the running hurt more than usual, I feel like it should have gone much faster, easier. Maybe I'll try it again before another two years goes by.

Run On

run 5k (19 laps = 5.1km)

24:02

cooldown:
3x10 pullups, pushups, squats


The squats after running were really hard. This was much easier than my brief run a few weeks ago. Cardio really does improve quickly.

Some running!

Was missing some running, so I decided to do a 5k today.

Run 5k (18.5 laps around Coles = 4.96k)

SS 23:59

Good effort, though I'm a little peeved that I messed up my calculation. I was doing it in my head on the way to the track this morning and figured 18.5 was just right. I beat my previous time and also covered more ground, so its a win in that sense. For my previous time I had run 3.0 miles (6 laps around Washington Square Park) which is only a 4.83k.

Anyway, today felt good.

Row Row Row 5k

Crossfit gave the option to row or run 5k today and I opted for the row as I really dislike treadmills.

WOD 080116

Row 5K

SS 20:04 (so, 2:00.4 / 500m)

Found my grip failing towards the end and the lower back was acting up as well. I probably have yesterday's deadlifts to thank for that. The row was pretty good, after 3k I basically zoned out for each 250m segment just counting 25 strokes until the end. Prior to hitting that halfway I'd seriously considered quitting, but I'm glad I didn't.

Also I'm not super sure about my time. I think my rower was accurate, but it was set to transition way too fast, so my SPM would bounce around from 13 to 96 and my 500 would typically go from 1:45 to 2:10 when I pulled and retracted (1:36 and 3:13 on the outside). All in all a good workout, though short and mind-numbing. I give it a B- for mental training (Otherwise it'd be a C)

Yup, still hate running

WOD 070926
Run 5k (3.15 mi by treadmill)
26:22 (8:21,8:57,7:59,1:06)

3 rounds of:
1x10 rollouts w/ evil wheel
1x8 (per arm) windmills (30# KB)

Ran on a treadmill (1% incline, set between 6.8-7.6). Heart rate still high, but I kept it in a narrower range this time (~185-195, with a couple of spikes over 200 at the end)

I hate running

Warm-up:
0.5 mi jog

WOD 070830
Run 5k
25:49

2x1 min front planks
3x8 (per arm) windmills (30# KB)

Ran on a treadmill (1% incline, set between 7.1-7.6). I didn't find this fun at all, was really thinking I could stick to a 8'/mi pace. Guess it's time to work more aerobic conditioning in. I wore a heart rate monitor, and it was consistently above 170 bpm, peaking at 202 bpm. This seems abnormally high for such slow running?? Poor efficiency?

Mean heart rates recorded during 10 minutes of recovery after peak exercise, sorted by age and training status. Source: Darr et al., 1988.

Ow (note the difference in tone from Scott's post)

WOD 070830
Run 5k
29:02 (+~45 sec)

Run on down-and-back loop on the West Side. Had neither the legs, the lungs, nor the willpower today, still feeling the lunges from two days ago. 8:20 first mile, then downhill from there - time includes timed walking at 1 and 2 miles, and an untimed break halfway.

Dodge the pedestrian! Inhale the exhaust! Go Go Go!

WOD 070830

For time, Run 5K

SS: 25:15

Ran during lunch today. All the NYU freshman are back, so I may have added some distance just moving from side to side. All in all a good run. It took a lot of willpower to keep from stopping on certain parts. I basically just had to let my mind wander and not focus on what I was doing.

A bit of running

So, the crossfit WOD was a 5K, but we added a little extra.

run 5K (We actually ran 3.5mi, SS 27:50, KL 29:19)
7x3 overhead press
SS:4x 85#, 2x90#, 1x95# but failed third rep
KL: 3x85#, 3x90#, 1x95#
ladder pullups (SS 5, KL 5)

This was pretty great because my one-rep max for overhead press was 90# a week ago

Run 5k, ran 2 miles on track at about 8:30 pace, kicked off, so we ran the last mile at Washington Sq Park.