November 27, 2011

Sunday 111127

Run 10K

Post time to comments.

Compare to 110321.

JimmyWhiteley_SpoolWalks_th.jpg

Enlarge image

Jimmy Whiteley, Wanaka, New Zealand.


"Axe Throwing With a World Champion" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]


"Teaching The Deadlift" with Erik Preston by Again Faster Equipment - video [wmv] [mov]


"In the middle of a difficulty lies opportunity."
- Albert Einstein

Posted by Pukie at November 27, 2011 5:00 PM
Comments

I have never been much of a runner, and unfortunately will have to complete this one on a treadmill. I'm faithfull to the main page WOD though, so I'll give it my best shot.

Comment #1 - Posted by: James at November 26, 2011 5:11 PM

Eff me running. No pun intended.

Comment #2 - Posted by: missile at November 26, 2011 5:16 PM

Eff me running. No pun intended.

Comment #3 - Posted by: missile at November 26, 2011 5:17 PM

i seriously was thinking about trying this out one day after a wod. i guess im really smart!! looking forward to it

Comment #4 - Posted by: steve scott at November 26, 2011 5:25 PM

GPP....don't be scared to run folks. Great METCON.
And, ya never know when you may have to....

Comment #5 - Posted by: Drew at November 26, 2011 5:38 PM

Eurotrip!!!

Comment #6 - Posted by: Tthack at November 26, 2011 5:38 PM

Really great comments everyone! Thanks for your two cents.

Comment #7 - Posted by: Eric Campbell at November 26, 2011 5:46 PM

Good timing for a run!! I never thought I would ever hear myself say these words " That lumberjack is HOT!"

Comment #8 - Posted by: DougR at November 26, 2011 5:47 PM

Just moved and marked out my 100,200,400,800,1600,5000 and 10000 meter runs last Saturday morning. Can't wait to burn this track in!!

Comment #9 - Posted by: NIck at November 26, 2011 6:01 PM

Running = Awesome! I'm very excited about this WOD.

Comment #10 - Posted by: Curtis R. at November 26, 2011 6:06 PM

hey guys im new to crossfit and ive done 6 workout days so far. i love it ! its soo fun. my question is are these wod just random out of the hat workouts or is there a method to it thankss

Comment #11 - Posted by: joe c at November 26, 2011 6:37 PM

Joe C - From my experience with CrossFit, workouts are meant to remain constantly varied. As coach Glassman says, routine is the enemy. The purpose of constant variance in your workouts is to always bring new and unknown demands to your body. Fitness is general physical preparedness and is meant to prepare you for real life. Real life demands are always unknown and random. Therefore, training for fitness must simulate that. If you train with routine and no variance, your body will eventually plateau in growth and will also demand more rest. I don't know exaclty how CrossFit HQ programs the workouts, but they are definitely applying constant variance.

Comment #12 - Posted by: Adam at November 26, 2011 6:45 PM

Love the WOD AND THE PICTURE!!!!
Wanaka best place in the world!

Comment #13 - Posted by: Midge at November 26, 2011 7:02 PM

Bring it on!!

Comment #14 - Posted by: Hamilton C. at November 26, 2011 7:02 PM

I ran 10.4 miles on Turkey Day morning. Thank God for a Garmin (I can pull up my 10K time)

WOD at approx. 55 min's @ rx'd.

Comment #15 - Posted by: Garnett at November 26, 2011 7:10 PM

@11 There is a Method. Constantly varied = look where we have been and what we have done. Program ahead to touch on what hasn't come up for a while or has been missing from the programming.

Comment #16 - Posted by: Dale Finlayson at November 26, 2011 7:31 PM

I believe there is a science to it! I don't believe they are pulling them from a bingo tumbler these days!

Comment #17 - Posted by: Folino at November 26, 2011 7:33 PM

@11: to add on to the above, there is a general template in which crossfit mainsite follows. A four day cycle consists of three consecutive work days and one rest day. The three workdays try to work a variety of fitness domains. If you work really hard on one of the days, you are able to work really hard the next day because the workout will work on something different than the day before.

You can read more about it in this free CF journal issue: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

Comment #18 - Posted by: Gordon Hui at November 26, 2011 8:14 PM

Solid work, Erik. Hope all is well with you!

Comment #19 - Posted by: Pat Sherwood at November 26, 2011 8:23 PM

If you want a big deadlift, you look where you want to be going -- up.

Comment #20 - Posted by: William at November 26, 2011 8:41 PM

Come on, 16 comments and not one time posted. Can we please get two threads going or something. One strictly for times and the other for everyones motivational comments and what not. I mean I love you guys but I hate sifting through 100 posts to find only a handfull of times. I'm really not trying to bash anyone but everyday it's the same thing, 32 comments worth of "OMG, this WOD is brutal" "Get Some" "Let's do this" "I'm so sore from yesterday" I'm just saying.
Oh and before I forget...
M/30/208 50min as Rx

Comment #21 - Posted by: Mike at November 26, 2011 8:50 PM

I second #18, m/31/170 46:21 as rx

Comment #22 - Posted by: john at November 26, 2011 9:06 PM

43.46

Comment #23 - Posted by: Genair at November 27, 2011 12:14 AM

M/29/185 45:55

Comment #24 - Posted by: Ben at November 27, 2011 12:59 AM

Agree with common #18. I'm fine with personal commons, but post your time after you finish shoot the sxxt.

M/31/180 44:37

Comment #25 - Posted by: Kyle at November 27, 2011 1:27 AM

1:06 as rx'd in combat boots running circles around my PB on terrain that I am pretty sure Satan himself designed.

Comment #26 - Posted by: Dillon Bear at November 27, 2011 1:28 AM

@11, here's the link to the CF training manual. Go to page 78, and you'll find the article that discusses how they program WODs. You'll find that the mantra is still randomization, but there is a method to the madness: http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf

Comment #27 - Posted by: Shek at November 27, 2011 4:15 AM

45:00/ SUM41 WAS SUPPORTING TO RUN
Thanks all

Comment #28 - Posted by: Rinat at November 27, 2011 5:03 AM

M/20/173 45.00 as Rx 1 day after 2 weeks on exercise carrying 45kg of kit on patrols daily, disgusting stretcher runs, tabbing and some serious lack of sleep.

First session of Crossfit seems to have went okay but hopefully i will knock 5 minutes off this the next time it comes around when I am better rested.

Love from the UK.

Comment #29 - Posted by: bob-p at November 27, 2011 5:28 AM

M/24/187 - 39:45 as RX

Comment #30 - Posted by: DH at November 27, 2011 5:38 AM

m/41/218 1:00:31 over the road in the rain...

Comment #31 - Posted by: pdf at November 27, 2011 5:54 AM

48:13 as RX

Comment #32 - Posted by: Tod M/42/5'10/185 at November 27, 2011 6:23 AM

53:19 on treadmill at 1%, V5s mid-strike.

Comment #33 - Posted by: Alan H. in Kabul at November 27, 2011 6:56 AM

Oh boy - did a 5K yesterday. But I'm up for that 10k today!!

Comment #34 - Posted by: Solid at November 27, 2011 7:33 AM

f/18/116 - 39:45

Comment #35 - Posted by: Natasha at November 27, 2011 7:51 AM

m/43/195/5'11"

Ran 10k last Sunday in 1:08:23 around neighborhood. 1st 10k ever.

Comment #36 - Posted by: slowweak at November 27, 2011 8:00 AM

54.42

Comment #37 - Posted by: controlfreak at November 27, 2011 8:12 AM

Sunday musings...

Ritual. It's the end of November. In the United States we are just finishing the Thanksgiving holiday weekend, the purest of our national holidays in all respects. We are entering what is euphemistically known as the "Holiday Season", a time once used to commemorate the intersection of family and faith, now b@stardized into a commercial org@$mic frenzy. Hidden in there, somewhere, alive against all odds, lie the rituals that bind us together, bind us to some version of our past.

Rituals are different from habits. Habits are trainable, repeatable, common activities we engage consistently in the hopes of some equally consistent, common outcome. They are largely personal and exist in a tiny personal domain. No, rituals are a shared endeavor, and choice is not always a part of the program.

We call these rituals by many names; in the extended White family they are traditions. We are a family that craves such things. Do it once it's a precedent. Do it next year and it's a tradition. Do it yet again and however it went is now inviolate ritual. Is this good?

Some rituals are gentle, almost whimsical. They tickle us and we smile little smiles as they come and go. Others are grand, some so outsized that "grandiose" is the only apt descriptor. There is weight to these, demands that must be met, plans that must be made. Some of this weight is real, usually born of history that stretches generations into the past. Some are even pleasant.

The power of ritual to teach and to bind is part of why they persist. The power of a ritual to resist a changing world, whether macro or micro, speaks to the inherent and personal resonance of that ritual. The more internal the effect, the greater the power.The longer lived the ritual, the more resistant it is to a changing world.

Church. The family meal. Travel. Gifting. All of the trappings that surround each. Why do we do what we do, especially at this time of year? Do our rituals remind us of a history that is warm, a legacy that bears propagating? Do they teach a next generation in a way that leads us to look forward with eager anticipation? Even painful rituals such as Yom Kippur end with optimism.

Do they rather simply reinforce some something that should have faded away, been allowed to die? Something that stands in the way of a better today or tomorrow, yesterday as the anchor that drags against full sails and a bright horizon? These we should have the courage to leave behind.

'Tis the season in which most of us face the longest-lived, most deeply entrenched rituals in our lives. Most of them are likely that way because they bind us to a warm past, teach us, re-fuel and inspire us. Whether writ large or small, these are what we should return to as we face the bombardment of a world a'changing.

I'll see you next week...

Comment #38 - Posted by: bingo at November 27, 2011 8:27 AM

Easy paste. Run 50 min XC in the woods.
Man I love running.

Comment #39 - Posted by: buzzjn at November 27, 2011 9:26 AM

Definitely not in shape to run that nor is my hamstring up for that...so I did this instead...

3x
Row 400
1min pushups
1min burpees
1min body weight squats
1 min shuttle runs
1 min crunches
no rest

Comment #40 - Posted by: Kerber at November 27, 2011 9:45 AM

46:16 cruising speed, nothing fancy

Comment #41 - Posted by: TRN III at November 27, 2011 10:13 AM

58:21

Comment #42 - Posted by: SB at November 27, 2011 10:48 AM

53:56 M/26/195

Did a squat clean KB swing wod yesterday, my legs are fried.

On the up side its a beautiful fall day in the mid 60's in the northeast. One of the few positives of global warming.

Comment #43 - Posted by: bd at November 27, 2011 10:50 AM

the one WOD i can do... 45 minutes... i still hate running, but at least it's easy.

Comment #44 - Posted by: mad at November 27, 2011 10:58 AM

1:04:43 as rx'ed in the pouring rain

Comment #45 - Posted by: James Pablos at November 27, 2011 11:16 AM

Modified for me and my DJD
30 minutes on exercise bike: 9.5 miles
M/54/6’/205

Comment #46 - Posted by: Pete In Sun City at November 27, 2011 11:17 AM

43:44

Comment #47 - Posted by: Zach at November 27, 2011 11:31 AM

M/35/180 55:33
Perfect day for running in Tulsa,OK, 40 degrees F and sunny.
Prost!

Comment #48 - Posted by: AugustF at November 27, 2011 11:31 AM

Also, a shout out to 918 CrossFit and CrossFit Life.

Comment #49 - Posted by: AugustF at November 27, 2011 11:34 AM

F/41/5'4"/117
15 min warm up. 6-ish miles hard pace on trails, plus 5 min cool down.
Total run time: 1:09
Roughly 50 min 10k.
Doc needed some off-leash running so no exact run for me today.

Comment #50 - Posted by: Heather Szabo at November 27, 2011 11:37 AM

54:25-trail running. A lot of ups and downs.

Comment #51 - Posted by: Edwards M/15/5'11/160 at November 27, 2011 11:49 AM

m/30/180cm/94 kg

56:20

Comment #52 - Posted by: efe at November 27, 2011 11:55 AM

53:51

1:05 pr. hilly road run - same route as 110321.

Comment #53 - Posted by: aermio m/33/5'7"/148 at November 27, 2011 11:59 AM

53:51

1:05 pr. hilly road run - same route as 110321.

Comment #54 - Posted by: aermio m/33/5'7"/148 at November 27, 2011 12:00 PM

43/m/176cm/73kg

As rx'd

48:56 (last time 49:10)

Trail run in Benediktbeuern, mostly flat, but with 770 vertical feet up and down. Without any knee pain with Nike Free Run.

Comment #55 - Posted by: Memuc at November 27, 2011 12:34 PM

57:29

Comment #56 - Posted by: LiiT 38/m/6'1"/200lbs at November 27, 2011 12:37 PM

56:40

Comment #57 - Posted by: Cosmo at November 27, 2011 12:41 PM

Raining like crazy here today (Michigan). Gonna make this up Tuesday. Did a strength day instead. Snatches and set a deadlift record 405# !!!

Comment #58 - Posted by: Rough Robbie at November 27, 2011 12:57 PM

Starting tomorrow...when are the WODs posted so I can check back?

Comment #59 - Posted by: Loki at November 27, 2011 1:13 PM

M/26/5'8"/160 lbs

Ran 5K

23:47

Comment #60 - Posted by: Jonathan Offen at November 27, 2011 1:20 PM

55 minutes, I paced myself much more than I should of, could of, good run!

Comment #61 - Posted by: Connor sharpe (age 16) at November 27, 2011 1:21 PM

M/40 53:40 My Lab loved this one but he kind of fell off towards the end.

Comment #62 - Posted by: Monte at November 27, 2011 1:22 PM

2011-11-27: 43:47. 6.2m run. (TM)
2011-05-22: 45:03. Race
2011-03-21: 43:58. 6.2m run. (TM)
2010-07-04: 48:30. 6.6m run. (TM)

Comment #63 - Posted by: gs at November 27, 2011 1:31 PM

Neither of our pairs of knees like long runs, so, did the following:

Carole
F/53/5'6"/138

30 hspu, feet on smith bar
40 pull-ups
50 kettlebell, 1.0
60 sit-ups
70 burpees

16:20

Kevin
M/52/5'11"/174

10/8/6/4/2 of
deadlift, 115#
hang power clean, 115#
front squat, bar only
push jerk, 115#

12:43

Comment #64 - Posted by: Carole (F/53/5'6"/138) at November 27, 2011 1:50 PM

Haha I love the comments!
1. Gender/weight/age
so everyone knows that they are younger and lighter than you and should therefore beat you!
2. Time
Most are prob pretty accurate
3. Excuse
If you beat me it's prob because 1 I ran in the rain, 2 ran on a hilly trail, 3 ran in the snow,

Comment #65 - Posted by: Folino at November 27, 2011 1:50 PM

couldn't run, rowed 10K instead. 37:41, had trouble with a spot to put the ipod at the beginnning

Comment #66 - Posted by: RussA at November 27, 2011 1:51 PM

44:56
as rx'd
The 5k I did the day before did not help.

Comment #67 - Posted by: Magnus 26/5'8"/160 at November 27, 2011 1:54 PM

58:36. out of curiosity, how many used treadmills and how many were outside?

Comment #68 - Posted by: steve scott at November 27, 2011 1:54 PM

M/27/5'11"/186
50:30

Comment #69 - Posted by: RST at November 27, 2011 1:58 PM

58:31 on a treadmill, new to Crossfit

Comment #70 - Posted by: m/30/5'7''/175 at November 27, 2011 2:00 PM

M/65/187- Run 10 K
1:15:26

Comment #71 - Posted by: peejay2 at November 27, 2011 2:08 PM

54:11 outside, right before the rain.

Comment #72 - Posted by: M/32/5'9"/178 at November 27, 2011 3:14 PM

1:06:07 walk run

Comment #73 - Posted by: footdoc at November 27, 2011 4:24 PM

M/18/5'10"/180
1:02:42 with a 41+ lb. ruck pack on. A little rain. Some hills. OSU's bike path route. Great time!

Comment #74 - Posted by: Zach Rusk at November 27, 2011 4:35 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 2 HSPU per round

6.25 miles on treadmill: 53:31
Foam roll after
Compared to 110321: 53:14 on road

Comment #75 - Posted by: Sesoku at November 27, 2011 6:15 PM

26/m/145

43:36

Comment #76 - Posted by: Daniel HT at November 27, 2011 7:35 PM

49:13 (PR)

Treadmill, 7:55 average pace. 23:37 at the 5k split. 2.21 miles @ 8.0, 2 @ 7.5, 1.75 @ 7.0, last 1/4 mile @ 7.5. Ran in my NB Minimus shoes, calves/feet are toasted. Took 5 minutes off my time from March.

Comment #77 - Posted by: Sheldon N (M/34/6'/183) at November 27, 2011 8:00 PM

Roads way too icy, did 10k row

39:11

I love my rower :)

Comment #78 - Posted by: Troy at November 27, 2011 8:24 PM

m/22/218#
49.25

Steph:
f/20/125
57.45

Comment #79 - Posted by: mike h at November 27, 2011 9:56 PM

41/m/185

Jump rope 67 minutes

Comment #80 - Posted by: JackM at November 27, 2011 10:14 PM

M/31/210

10k (Afgahnistan 3000ft elevation) 58 mins

Comment #81 - Posted by: Bill at November 27, 2011 10:24 PM

@ Russ and Troy, those are great 10k rowing times. Hoping to finish a 10k next time (made it to 5k this time) on the C2.

Comment #82 - Posted by: matt h 50 179# 1mar11 at November 27, 2011 11:57 PM

57:54

Comment #83 - Posted by: TomO/45/M/200 at November 28, 2011 2:47 AM

f/26/125- 50m24s

Comment #84 - Posted by: sheriden at November 28, 2011 4:21 AM

M/21/185

1:00:15

Comment #85 - Posted by: TylerG at November 28, 2011 6:28 AM

M/21/185

1hour 15seconds

Comment #86 - Posted by: Tyler at November 28, 2011 6:30 AM

m/27/202

59:34 Sweated out all the turkey and stuffing!
Good Stuff!

Comment #87 - Posted by: Lee B at November 28, 2011 7:50 AM

M/34/220lbs 49:52 as Rx'ed in Kyrgystan @ 16 degrees F with snow (course it wasn't on the running trail, so I was unimpeded). On the way home, thanks for the WOD!

Comment #88 - Posted by: D.J. Mansfield at November 28, 2011 8:00 AM

m38/5'7/165

as rx'd 58:34

Comment #89 - Posted by: chuckd at November 28, 2011 8:53 AM

Nearly swallowed my tongue when I read Jonathans time (comment #61) for the 10k......then read his distance...lol

Comment #90 - Posted by: david at November 28, 2011 10:43 AM

9K+80 pull-ups+120 push-ups = 1h 1min

Comment #91 - Posted by: Kim at November 28, 2011 11:12 AM

Second time ever running this far: ~1:05:00

Did this yesterday and today my ankles and achilles tendon are toast.

Comment #92 - Posted by: Josh Brehm (23/M/180/5'10") at November 28, 2011 11:30 AM

50:06 as rx'd

Comment #93 - Posted by: Chris O m/30/173 at November 28, 2011 12:20 PM

sub row 10 km 45:04
m/37/5'11"/194

Comment #94 - Posted by: jjp at November 28, 2011 12:31 PM

Not ready for 10k. Running is my biggest weakness soon to be new strength.

5k on treadmill
30:00

Comment #95 - Posted by: Chase at November 28, 2011 2:37 PM

10k Treadmill 59:04. I have never tried running that far, thanks for the challenge.

Comment #96 - Posted by: Brad R M/31/6'4"/205 at November 28, 2011 2:55 PM

m/40/76/205

Easing back in after almost a month off.

5K row, 19:28

Comment #97 - Posted by: Chas at November 28, 2011 3:10 PM

m/29/5'11/178
1hr 3 seconds

Comment #98 - Posted by: michael at November 28, 2011 3:16 PM

54:38:13 OUTSIDE w/h Hills, Treadmills are for sissys, kidding my knees hurt. WHOOP!!!

M/37/68/173

Comment #99 - Posted by: gpdjmac1 at November 28, 2011 4:02 PM

54:38:13

Comment #100 - Posted by: gpdjmac1 at November 28, 2011 4:03 PM

8k row, time: 36:32

Comment #101 - Posted by: jason at November 28, 2011 4:22 PM

24 Lap Run at Y
19:37
Good Time.
Then
50 Sits

Comment #102 - Posted by: dyagg at November 28, 2011 4:22 PM

Hadn´t someone stolen my Inov-8:s from my CHECKED-IN backpack (with the bus company Via Bariloche) on the way b/w Bariloche and Buenos Aires in Argentina, I´d have loved this. Fortunately, the second-hand market for barefoot shoes with extreme traction is, to say the least, poor in Argentina. Ha!

Comment #103 - Posted by: AndersB at November 28, 2011 4:23 PM

36:32 min, new pr, last time i had ran a 10k was in 42:00min

Comment #104 - Posted by: TM at November 28, 2011 4:34 PM

45:54 Rx'd (PR)

* felt good, focused on picking feet up fast (pose)...
* 22:30 at 5k turnaround

Comment #105 - Posted by: MarcusG 30 5'9" 155# at November 28, 2011 4:37 PM

59:57

Comment #106 - Posted by: myles456 at November 28, 2011 4:42 PM

10k outside 54:03. Focused on form not time.

Comment #107 - Posted by: Kurt M/38/190lb. at November 28, 2011 5:32 PM

10k w/ hills:)- 64 mins.

Comment #108 - Posted by: thinlizzie at November 28, 2011 5:54 PM

6 miles on treadmill; 35:49. Ran at 10.1 MPH for first 3 miles at .5% grade. At 3 mile, took the pace to drink water/sweat towel speed for :30. Finished the last 3 miles at 0% grade at 10.4 mph. Treadmill stunted full extension and hip flexors inhibited performance.

Comment #109 - Posted by: Xman at November 28, 2011 7:16 PM

5k - 21:02

Comment #110 - Posted by: JFA at November 29, 2011 7:59 AM

5k - 21:02

Comment #111 - Posted by: JFA at November 29, 2011 8:00 AM

59.50 on Treadmill with 2.0 incline M/33/5'10/208

Comment #112 - Posted by: Jacob P at November 29, 2011 10:49 AM

From Wodshop:

"Princess"

50 Double-unders
10 Handstand Push-ups
40 Double-unders
8 Handstand Push-ups
30 Double-unders
6 Handstand Push-ups
20 Double-unders
4 Handstand Push-ups
10 Double-unders
2 Handstand Push-ups

As rx'd, 4:16. Fun and fast. Unbroken HSPUs. DUs went okay, a few breaks.

Comment #113 - Posted by: Mel 38/m/5'10"/175 at November 29, 2011 12:22 PM

Forgot to post this earlier, too dark (and cold) to run in the AM, so I rocked the treadmill on 3% incline: 42:28.

Comment #114 - Posted by: Luke P at November 29, 2011 5:37 PM

42 minutes. Merriam trail. Probably straight up 6 miles.

Comment #115 - Posted by: rob hole at November 30, 2011 6:31 PM

F/41/5'6"/145

10K: 1:06:15

actually 6.26 miles; might be faster for me to just walk a 10K--and less stress on my knees, ankles, plantar fasciitis--maybe next time...

Comment #116 - Posted by: mom to five at November 30, 2011 6:52 PM

M/34/6'3"/200
44.23 (PR)
Prev:
46.36

Comment #117 - Posted by: Ben S at November 30, 2011 11:37 PM

As rx'd

57:06

29:04 at 5K (with dog)
last 1/2 without dog

1st ever 10K run... Thanks crossfit:)

Comment #118 - Posted by: JoeR at December 1, 2011 5:19 AM

eaten by filter days ago...did this sunday 11.27

5k row - 19:45

Aimed for 10k but ran out of gas and time. Motivates me to get at least 7.5k next time.

w/u - 30 sec Samson, 10x push | scap push | sit | be | dip | spider-lunge | 45# HPSnatch

5x3 HPSnatch: 55#-65-75-85-100f-100

9-7-5 1pood KBS, dips = 1:27 (vs. 1:46 on 10.14)

Vicious hip-pop, instead of arm-based swing, makes all the difference on KBS. Thanks Dave @ CF box ;)

c/d: 25m walking lunge (big steps = 35 secs; 50m walking lunge = 66 secs; 10 T2Bar

Comment #119 - Posted by: matt h - 50 179# 1mar11 at December 1, 2011 9:00 AM

3 miles
26:12

Comment #120 - Posted by: Jason O'Dell at December 1, 2011 11:58 AM

37:57 for 5k trail run vs
32:23 for 3 rds .67 mi run, 25 push ups, 25 abmat sit ups. 1st workout in 2 weeks after hamstring pull 3/21/11
57:25 on t-mill w/ 3 30 sec breaks to suck gatorade 12/1/06
55:34 on t-mill w/ bad acid stomach 9/7/06
56:25 on t-mill w/ 3 breaks for water on 7/26/06

Comment #121 - Posted by: kevin o at December 1, 2011 2:19 PM

Just one casual mile

Comment #122 - Posted by: Logan S at December 1, 2011 5:10 PM

Ran my first 10k yesterday morning here in Fargo. 30 degrees, no wind, no snow.

66:35

Not extatic about this time as my last 5k was 26:23

Comment #123 - Posted by: Jessica G f/25/5'4"/117 at December 1, 2011 5:22 PM

Jeff @ West Seattle Stadium
50:05

Comment #124 - Posted by: Jeff & Charity Vale @ CF Snohomish at December 3, 2011 4:06 PM

1:00:30

Comment #125 - Posted by: Brian S m/23/5'11"/170 at December 4, 2011 12:52 PM

m/38/5'9/178
51:56
25:39 split
26:17 2nd half
Still pretty bad time. Need to go faster on 1st half especially. Ran tabata type intervals on 2nd 5k. Picked a spot & sprinted to it. Try doing this using BFL tech next time. Pretty good job pushing at end. Allowed me to at least get under 52:00
3/21/11:55:13 26:39 split, 28:33 2nd half
7/1/09: 51:01 24:12 split
1/17/09: 49:57 24:51 split
12/13/08: 50:14 24:10 split
7/10/08: 50:49
4/12/08: 52:00
2/1/08: 50:36

Comment #126 - Posted by: jrm at December 4, 2011 6:54 PM

52.08

Comment #127 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at December 5, 2011 9:29 AM

First day back after a week off for bronchitis
Row 5k, 19:28

Comment #128 - Posted by: fathertyme M/33/6'/170 at December 5, 2011 11:24 AM

2500M row

10:30

Comment #129 - Posted by: MikeyPaul - M/30/5'8"/170 at December 5, 2011 7:23 PM

Male 29, 78kg

49.31

As this was my 3rd 10k in my life (8-9 years ago last time) and that i skipped the varmup, I am pretty happy with the time. I had no problem with the breathing, but my legs start to hurt. So my goal is to do 10k under 45min next time.

/Johnny

Comment #130 - Posted by: JohnnyRoxxter at December 6, 2011 7:20 AM

easy jog 6.5 miles in 65 min on treadmill

Comment #131 - Posted by: brian p m/34/5'8-1/2"/170 at December 6, 2011 5:20 PM

M/173/5'7"/31

10K = 56:07

Comment #132 - Posted by: Mark S. at December 7, 2011 5:13 AM

49:38

Comment #133 - Posted by: Kevin: M/190/6'/40 at December 12, 2011 2:52 PM

45:18

Using mapmyrun.com, I'm guessing my route was a little short (probably 6.1 miles instead of the full 6.2). Still, this was a very good time for me; 7:24 miles.

M/26/5'11''/195

Comment #134 - Posted by: Kent at December 15, 2011 12:04 PM

59:42

Comment #135 - Posted by: SF at December 15, 2011 4:49 PM

46:34

Comment #136 - Posted by: Dennis M/28/6'0/185 at December 17, 2011 7:41 AM

45:18 track 29.12.11

52:44 t/m 2.5% - 9.5% & 11kph - 15kph 04.04.11

Comment #137 - Posted by: zenoperegrinus at December 29, 2011 4:13 AM

51:28 at the farm with a cold

Comment #138 - Posted by: mlt at December 29, 2011 10:21 AM

CFWUx3
Two laps around the green belt with Roscoe on Sunday.
First workout since hurting my back on Santora.

Comment #139 - Posted by: Doug at March 28, 2012 1:16 PM

On the track at Howard: 45:38 (5/3/11). Couldn't find my previous 10K time from Alaska...oh well.

Comment #140 - Posted by: tgremillion M/32/6'1/185 at May 3, 2012 8:06 AM

54.18 central park loop

Comment #141 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at September 15, 2012 2:47 PM

Around the Howard track again:
45:22 (better than last time by sixteen seconds)

12/19/2012

Comment #142 - Posted by: tgremillion at December 19, 2012 7:26 PM
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