October 17, 2012

Wednesday 121017

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Compare to 110410.

PaulWagner_homegym_th.jpg

Enlarge image

Paul Wagner's home gym, Amman, Jordan.


Carter Williams uses CrossFit to train for Survivor - video [wmv] [mov] [HD mov]


WOD Demo with Ronnie Oswald and Kevin Kelly - video [wmv] [mov] [HD mov]

Posted by Pukie at October 17, 2012 5:00 PM
Comments

Do you count the rest time or just when you are running?

Comment #1 - Posted by: Derek Crippen at October 16, 2012 5:18 PM

I would think that the time would be realitive to the overall WOD. After all aren't most WODs counted from start to finish..

Comment #2 - Posted by: Teuton at October 16, 2012 5:32 PM

All right, all right, I guess I'm running tomorrow! Oh, and by the way, that is THE ABSOLUTE BEST home gym I have ever seen. Ever. I'm now inspired to make my own!

Comment #3 - Posted by: Ariel at October 16, 2012 5:33 PM

I did 4 miles of pose running two days ago and my calves still hurt, this WOD should loosen me up! I am going to do this first thing in the morning coupled with some intermittent fasting - joy! I found a UK military box today to train at that has everything and it's free - win!

Comment #4 - Posted by: Guy Harvey at October 16, 2012 5:33 PM

To everyone who is asking: you time each individual run, and post those times.

Comment #5 - Posted by: Ariel at October 16, 2012 5:38 PM

That gym = BADASS

Comment #6 - Posted by: Schmiegy at October 16, 2012 5:46 PM

Whats the best wy to do this ?

Outdoor or via treadmill ?

Comment #7 - Posted by: Darryl G. at October 16, 2012 5:55 PM

M/33/5'6/166

Three rounds for time of:
45 pound Sots press, 15 reps
Handstand 15 sec hold
20 second L-sit hold (non consecutive)
Handstand 15 sec hold

8:44

Comment #8 - Posted by: Aldo V. at October 16, 2012 5:56 PM

good running wod. Felt good even though running is my weakness.
1600m 7:51
1200m 6:20
800m 3:47
400m 1:38

Comment #9 - Posted by: Hollyhog at October 16, 2012 6:03 PM

I love this gym!!

Comment #10 - Posted by: abh f/27/5'5/130 at October 16, 2012 6:41 PM

Honestly, the best way to do this wod is outdoor. Outdoor you really can run at your own pace and know where you stand running wise, not the pace a machine has already set. For example I run in between 8.5 and 9 at a constant pace that fluctuates between 8.5 and 10, a treadmill won't accommodate for that.

Comment #11 - Posted by: Trung at October 16, 2012 7:07 PM

Badass gym. Great coaches. Wonderful community.

Comment #12 - Posted by: Hanbo at October 16, 2012 7:19 PM

That gym is awesome!

-Boz

Comment #13 - Posted by: Adrian Bozman at October 16, 2012 7:24 PM

Love this gym and my coaches!!

Comment #14 - Posted by: Ryan at October 16, 2012 7:27 PM

M/27/185cm/80kg
Total time with breaks - 29:51

Comment #15 - Posted by: Vasily Shchegolev at October 16, 2012 8:01 PM

M/31/5'10"/180

1600 @ 6:08
1200 @ 5:02
800 @ 3:25
400 @ 1:23

Total time including rests: 21:58

Comment #16 - Posted by: AVCrossFitNut at October 16, 2012 8:22 PM

Just want to brag on crossfit.
I have always been athletic and played sports through high school and college. I had been working out several years after college now in a 24 hour gym doing the typical crap workout that have person at a commercial gym does. Until about nine months ago when my cousin informed me about the crossfit box that he is a member at. I have been following the main sites wods ever since. I now know what fitness is ,what beeing fit means and what real nutrition is. I only wish I had heard of crossfit sooner and can only imagine how it could of improved my performance in high school and college. I only wish that there was a box near where I live which also gives me motivation to start a modest one in my town. Despite the glares at the commercial gym I will continue to do my headstand pushups, overhead squats, powercleans, and pullups till I puke. I love the online community and thank all of you who post everyday with positive feedback and helpful info. And one last shout out to coach glass and for creating such and amazing total experience all for free. He is truly a pioneer on so many levels.

Comment #17 - Posted by: Hollyhog08 at October 16, 2012 8:38 PM

Can somebody tell me, what's a point of having breaks/rests in this WOD?! To run 4000m non-stop would make more sence to me.

Comment #18 - Posted by: Vasily Shchegolev at October 16, 2012 9:47 PM

#14, you're going to run the intervals individually faster -- pushing harder -- than you would if you ran 4000m straight.

It's a sort of endurance version of HIIT. The periods of high intensity mixed with periods of rest have (according to people smarter than me) been shown to produce greater cardiovascular benefits than simply consistent, moderate intensity.

That said, if you're training for a marathon, this isn't your workout. Or at least this should only be PART of your workout

I AM training for a marathon (Boston 2013, baby!) so I'll do a few miles to warm up and a few miles to cool down.

Comment #19 - Posted by: Brynn at October 16, 2012 10:04 PM

Comment 14:
The shorter the distance the higher the intensity. If you were to run 4000m non stop it would be more or less equivalent to a jog, which requires light to medium intensity. While all of them require a certain pace, the shorter distances should be the fastest paced.

Comment #20 - Posted by: Bikey at October 16, 2012 10:44 PM

Regarding the image of the day: without a single Box in the entire country, up until now CrossFit is resigned to home gyms like this here in Jordan. But we are looking to change that very soon! If you ever find yourself in Amman, feel free to WOD with us in one of our rotating "garage" setups.

Comment #21 - Posted by: Paul Wagner at October 16, 2012 11:47 PM

Great Picture Paul. As comment #6 said, BADASS

Comment #22 - Posted by: Laith Al-Masri at October 16, 2012 11:50 PM

M / 31 / 5'9" / 94kgs

CFWU x 3

Skill practice - sotts press, snatch progressions, muscle ups.

Specific WU - 20 second sprints @ 3% incline rest 40 seconds - 15kmh, 18kmh, 21kmh, 23kmh.

Recover 5 mins.

WOD
Rx'd distances and rest on treadmill @ 3% incline

1600 - 7:50
1200 - 6:08
800 - 4:01
400 - 1:40

Feel like I could go faster outside, will get outdoors for next running WOD.

ME Legs tonight.

Comment #23 - Posted by: Brian R at October 16, 2012 11:59 PM

M/16yrs/177cm/80kg

1600 @ 6:40
1200 @ 4:20
800 @ 3:10
400 @ 1:19

I'm not sure if my 1600 was actually 6:40, I think it was lower but I didn't record that one properly.

Comment #24 - Posted by: AlbertS at October 17, 2012 12:48 AM

F/26/5'4"/158

1600 @ 6:49
1200 @ 6:00
800 @ 3:33
400 @ 1:40

Total time including rests: 22:02

Comment #25 - Posted by: Ann-Theres at October 17, 2012 1:29 AM

m/47/185

7:29, 6:18, 3:46, 1:45

Comment #26 - Posted by: cosmo at October 17, 2012 2:14 AM

M/35/5'6"/135 lbs
1600 @ 7:00
1200 @ 4:55
800 @ 3:13
400 @ 1:37

Comment #27 - Posted by: Spookystuff at October 17, 2012 2:15 AM

M/41/193cm/109kg
1600@10.23
1200@8.24
800@5.14
400@2.06

Comment #28 - Posted by: bretty72 at October 17, 2012 2:17 AM

6:09, 4:32, 2:58, 1:27 - ran a 200m for fun - .41

Comment #29 - Posted by: ART/M/44/5'5"/148 at October 17, 2012 2:28 AM

Total time with rests 24.25 (treadmill)

Comment #30 - Posted by: Riccardo M/26/60kg/1.67m at October 17, 2012 3:07 AM

M/29/136#

1600 @ 8:10
1200 @ 6:25
800 @ 4:07
400 @ 1:35

Total time (ex rest): 20:17
Total time (inc rest): 26:17

Comment #31 - Posted by: Keen-NZ at October 17, 2012 3:12 AM

7:04, 5:20, 3:24, 1:35 = 23:23 (total time)

Comment #32 - Posted by: gb 45/m/71"/185# at October 17, 2012 3:17 AM

@comment 16 - Paul Wagner

Hey Paul, I'm actually going to be in Amman for a couple of days next week! Do you reckon me & my bro could stop by for a session? my emails belalc80@hotmail.com. Thanks

Comment #33 - Posted by: Belal C at October 17, 2012 3:41 AM

@comment 16 - paul wagner

hey Paul, I'm actually going to be in Amman for a few days next week. Do you think me & brother could join in a session?? Thanks

Comment #34 - Posted by: Belal C at October 17, 2012 3:42 AM

M/27/193cm/106kg

24 min total with rests, in hindsight, should have ran the 1600 at a faster pace

Comment #35 - Posted by: Justin at October 17, 2012 3:56 AM

@ Guy Harvey, where are u located? Please email me at Michael.Vanhooser@hotmail.com. Thanks!

Comment #36 - Posted by: Michael Vanhooser at October 17, 2012 3:59 AM

m.32.69.175;
25:30 total including rest;

1.00mi 7:30 @ 7mph;
3-min rest @ 2mph;
0.75mi 6:30 @ 7,9,8mph;
2-min rest @ 2mph;
0.50mi 3:30 @ 8,9mph;
1-min rest;
0.25mi 2:00 @ 10mph;

Comment #37 - Posted by: djf at October 17, 2012 4:43 AM

22:33 - includes rest, ran on indoor short track.

Comment #38 - Posted by: Townsend m/29/5'8"/138 at October 17, 2012 5:16 AM

1 mi. 12:08
.75 mi. 8:13
.50 mi. 5:02
.25 mi. 2:12

Comment #39 - Posted by: Grady at October 17, 2012 5:19 AM

M/32/175cm/61kg

1600 @ 9:27
1200 @ 7:07
800 @ 4:50
400 @ 2:50

Total time including rests @ 30:22

Comment #40 - Posted by: Raffaele at October 17, 2012 5:20 AM

Male - 52 - 5'11', 205lbs
8.11, 5.55, 3.49, 1.47

Comment #41 - Posted by: Tim Wellmaker at October 17, 2012 5:22 AM

1600 @ 9:27
1200 @ 7:17
800 @ 4:48
400 @ 2:22

Total time (with rests): 29:54

Comment #42 - Posted by: Kristina 29/f/5'2"/123 at October 17, 2012 5:28 AM

M/34/5'10"/220

7:43
5:23
3:36
1:42

24:42 total with rest

Comment #43 - Posted by: Mark P. at October 17, 2012 5:59 AM

M/29/6'1"/220

7:14
5:36
3:14
1:41

24:09 total with rest.

Comment #44 - Posted by: Michael K. at October 17, 2012 6:26 AM

will do this tomorrow as a part of my rest and recovery day. yeeha

Comment #45 - Posted by: LeighM at October 17, 2012 6:48 AM

Run 1600m, rest 3 mins (8:16). Run 1200m (5:45), rest 2 mins. Run 800m (3:45), rest 1 min. Run 400m (1:45), Total 19:32.

3x1min incline situp drills, 40, 30, 43. 3x1min triceps rope pulls 50#, 43, 37, 44.

F/46/5'4", 155.

Comment #46 - Posted by: Dawn at October 17, 2012 6:51 AM

M/40/6'/185

23:43 total counting rest. Didn't record split times. That was fun. I should have pushed harder!

Ben

Comment #47 - Posted by: Ben at October 17, 2012 6:54 AM

M/22/165/68"

21:24 total time

1600m - 6:09
1200m - 5:01
800m - 2:47
400m - 1:25

Comment #48 - Posted by: Zach at October 17, 2012 7:04 AM

1600m - 7:08
1200m - 6:02
800m - 4:12
400m - 2:20

Comment #49 - Posted by: Brett C. m/31/6'0"/175lbs. at October 17, 2012 7:08 AM

M/33/165/69"

25:55 total time

1600m - 9:10
1200m - 5:42
800m - 3:26
400m - 1:33

Comment #50 - Posted by: JW at October 17, 2012 7:31 AM

F/28/5'4/140

1 mile=8:00
.75 mile=6:34
.50 mile=3:53
.25 mile=1:44

20:11 total time
*not too bad for having a baby 6 months ago

Comment #51 - Posted by: LC at October 17, 2012 8:15 AM

M/28/195/5'7"
1600m - 7:59
1200m - 6:39
800m - 4:12
400m - 1:47
Total w/rest - 26:37

Comment #52 - Posted by: jfain at October 17, 2012 8:24 AM

f/30/5'5/123

rowed vice run, so changed to 2k, 1500m, 1000m, 500m.

total w/ rest: 28:07

Comment #53 - Posted by: kristen, Bagram AFG at October 17, 2012 8:31 AM

Run 1600m, rest 3 mins (8:16). Run 1200m (5:45), rest 2 mins. Run 800m (3:45), rest 1 min. Run 400m (1:45), Total 19:32.

3x1min incline situp drills, 40, 30, 43. 3x1min triceps rope pulls 50#, 43, 37, 44.

F/46/5'4", 155.

Comment #54 - Posted by: Dawn at October 17, 2012 8:46 AM

10/17/12 ran 1600m rest 3mins ran 1200m rest 2mins ran 800m rest 1mins ran 400m total time 20.34 add rest of 6mins total wod 26:34 i am 39 years old 5'7" 150lbs

Comment #55 - Posted by: wayne battersby at October 17, 2012 9:07 AM

M/24/76"/208

1600m - 6:37
1200m - 4:37
800m - 3:27
400m - 1:09
Total w/rest - 21:50

Comment #56 - Posted by: Jamin at October 17, 2012 9:27 AM

Great running WOD. For some reason I felt great throughout.
1600M - 7:15
1200M - 5:15
800M - 3:15
400m - 1:27
total with rest 23:12

Comment #57 - Posted by: craig M/52/5'9/175 at October 17, 2012 9:35 AM

F/27/5''3/125lbs

1600 - 7.24
1200 - 5.37
800 - 3.44
400 - 1.45

Comment #58 - Posted by: Rachel at October 17, 2012 9:38 AM

7:22
5:30
3:27
1:27

Like they stated in the WOD demo strict running usually isn't part of the routine...which made this fun(when done..lol). This is the main reason why I love CrossFit..it prepares you for anything. I wouldn't be surprised if swimming will be thrown into the mix tomorrow followed by a 20 mile bike with a 100 burpees....I should bite my tongue!! Hahahah! Happy CrossFitting!!

m/37/190

Comment #59 - Posted by: Antoinne at October 17, 2012 9:40 AM

1600m - 8:01
1200m - 6:02
800m - 3:49
400m - 1:55
Total w/rest - 25:50

Comment #60 - Posted by: CRAthens 41/M/603/194 at October 17, 2012 9:44 AM

M/32/5'8"/165

1600 - 5:26
1200 - 4:08
800 - 2:45
400 - 1:21
Total: 13:40 - 19:40 w/rest (running in the poring rain just above freezing - great WOD)

Comment #61 - Posted by: Coops at October 17, 2012 9:46 AM

Due to cartilage problems in my knee I'm not suppose to run until I can get it fixed, how can I translate the distances to a bike and get the same level of workout? Any ideas?

Comment #62 - Posted by: Matt at October 17, 2012 9:51 AM

too much running, trying to ease back into it, rowed instead:
1500 m 6:35
1000 m 5:47
500 m 2:15

Comment #63 - Posted by: RussA at October 17, 2012 9:55 AM

M/38/5'7"/210
1600 @ 9:22
1200 @ 6:35
800 @ 4:00
400 @ 1:54

Total time including rests: 27:51

Comment #64 - Posted by: Col at October 17, 2012 10:01 AM

M/23/5'7"/~160

1600 - 6:01
1200 - 4:31
800 - 2:59
400 - 1:13

Total (excluding rest): 14:45
Total (with rest): 20:49

Comment #65 - Posted by: AF at October 17, 2012 10:06 AM

m/33/5'10"/170

1600@6:17
1200@5:10
800@3:05
400@1:15

total time: 21:47

Comment #66 - Posted by: Ram at October 17, 2012 10:13 AM

Total time, including rest- 25:57

34/m/6'1"/255#

Comment #67 - Posted by: Jeremy at October 17, 2012 10:31 AM

Carole
F/54/5'6"/135

7:58
5:38
3:39
1:43

Done on an elliptical

Kevin
M/53/5'11"/172

7:24
5:34
3:41
1:51

Done on a treadmill

Comment #68 - Posted by: Kevin C. (M/53/5'11"/175) at October 17, 2012 10:34 AM

m/35/6'/202

1mi@10:21
rest 3
.75mi@7:19
rest 2
.5mi@4:29
rest 1
.25mi@2:01

Total with rest 29:51

Comment #69 - Posted by: Nate at October 17, 2012 10:42 AM

age/18
height/ 5.5"
weight 138

1600@ 9.10min
1200@ 6.14min
800@ 4.30min
400@ 1.53min
total time = 21.07

hard workout, but a great way to push yourself! :)

Comment #70 - Posted by: Anastasiya at October 17, 2012 11:00 AM

Done at a university track for accurate distance. Strict rest periods. Tried to maintain negative 400m splits.

1600: 7:24 (avg 400m 1:51)
1200: 5:31 (avg 400m 1:50)
800: 3:26 (avg 400m 1:46)
400: 1:32

Knowing the rest periods got shorter I tried not to kick too hard the last 100m or so, esp on the 1200 and 800 rounds.

Comment #71 - Posted by: Bill M. m/48/5'3"/135 at October 17, 2012 11:02 AM

M/27/5'8/184

7:09, 5:28, 3:44, 1:37

Comment #72 - Posted by: Gabe at October 17, 2012 11:07 AM

Day 170
M/45/6'0"/190
Made up WOD "Glen" from Fri, 121012
Barbell Complex and stretching warm-up
As RX'd: 50:59
Solid WOD - smoked!

Comment #73 - Posted by: fargingbastige at October 17, 2012 11:22 AM

M-193CM/93KG/24
1600-5,59
1200-4,22
800-2,53
400-1,15

Comment #74 - Posted by: jay jay at October 17, 2012 11:30 AM

M: 175cm/82kg/30

1600: 10:45
1200: 07:00
800: 05:00
400: 02:20

Comment #75 - Posted by: Chown at October 17, 2012 11:45 AM

1600: 6:15
1200: 4:51
800: 3:08
400: 1:27

Total time with rest: 21:01

Comment #76 - Posted by: Mike Moulden at October 17, 2012 11:56 AM

1600 - 6:02
1200 - 4:40
800 - 3:20
400 - 0:57 (PR)

Comment #77 - Posted by: Adam Ferguson at October 17, 2012 12:10 PM

running this WOD partner less would result in less, I opted for using a treadmill (through I dislike them)so I feel I did cheat a little.

Correctly distancing the parts would have been hard: 23:20

Comment #78 - Posted by: Greg W./22/6'4"/190 at October 17, 2012 12:23 PM

m/41/6'4"/227

1600m = 10:14
1200m = 7:22
800m = 3:50
400m = 1:12

Comment #79 - Posted by: JayW at October 17, 2012 12:27 PM

As Rx'd
1600@5:39.1
1200@4:24.4
800@2:54.1
400@1:18.3

Comment #80 - Posted by: phill 37°21'41"N 118°23'43"W at October 17, 2012 12:30 PM

m/48/5'11'/160
As Rx'd
1600@6:15
1200@4:36
800@2:55
400@1:16
Good one!

Comment #81 - Posted by: Dave at October 17, 2012 12:45 PM

1600 - 7:05
1200 - 5:10
800 - 3:25
400 - 1:42

I love to run but this WOD killed me!!

5 rounds
Dumbbell complex( 5 dead lifts /5 hang sq hat cleans/5 push press/ 5 front squats)
20lbs x 2 , 25lbsx 2, 30 lbsx 1


Comment #82 - Posted by: Energizer Bunny at October 17, 2012 12:46 PM

M/31/6'2"/220

1600 @ 8:11
1200 @ 6:04
800 @ 4:04
400 @ 1:56

Total time including/(excluding) rests: 26:15/(20:15)

smoked

Comment #83 - Posted by: Big Hanss at October 17, 2012 12:53 PM

1600 - 5:59
1200 - 4:51
800 - 3:14
400 - 1:37

Comment #84 - Posted by: Chris M at October 17, 2012 12:54 PM

m/46/6'2"/185 (Treadmill)

1600m - 6:13
1200m - 5:11
800m - 3:15
400m - 1:35

Rest between 3 - 2 - 1

Comment #85 - Posted by: Von all at October 17, 2012 12:55 PM

M/30/155/5'9"

1600@6:10
1200@4:43
0800@2:54
0400@1:08

Comment #86 - Posted by: Matt L at October 17, 2012 1:04 PM

1600@8:30
1200@5:33
800@3:37
400@1:44

Comment #87 - Posted by: Quincy H at October 17, 2012 1:19 PM

1600m - 7:09
1200m - 5:21
800m - 3:20
400m - 1:25

M.38.170.5'10"

Comment #88 - Posted by: DomH at October 17, 2012 1:38 PM

treadmill
Run 1 mi., 7:57, rest 3 min.
Run .75 mi., 5:32, rest 2 min.
Run .5 mi., 3:39, rest 1 min.
Run .25 mi., 1:40

Comment #89 - Posted by: scfd1_9607 at October 17, 2012 1:40 PM

Wodding this tomorrow morning in the rain. Crossfitting out of my garage in SW Chicago burbs if anyone wants to join me

Comment #90 - Posted by: Blake at October 17, 2012 1:49 PM

Did 7 mile run yesterday for marathon training. Also coming out of flu; so was a bit conservative. I have run intervals for marathon training tomorrow as well. This went by fast! Made my run not boring for once!

Total Time including rest time: 35 minutes from start to finish and 3 miles.

1 mile @ 11:05 rest 3 min (walked at 3.0 on treadmill)
.75 mile @ 7:35 rest 2 min (walked at 3.0 on treadmill)
.50 mile @ 4:36 rest 1 min (walked at 3.0 on treadmill)
.25 mile @ 2:19 rest 3 min (walked at 3.0 on treadmill)

Comment #91 - Posted by: 24Cycle at October 17, 2012 1:53 PM

I just did total time - 23:45, much harder to keep those legs moving near the end!!

Comment #92 - Posted by: Karen Childs at October 17, 2012 1:56 PM

1mile- 7:30 PR !!!
.75- 6:34
.5- 3:58
.25- 1:50

set a PR ! Running is my weakness but slowly getting better !

M/23/180/5'10"

Comment #93 - Posted by: CC at October 17, 2012 2:00 PM

M/23/180/5'10"

1mile- 7:30
.75 6:34
.50 3:58
.25 1:50

PR on the Mile ! Running is my weakness

Comment #94 - Posted by: CC at October 17, 2012 2:02 PM

M/179 lbs/17yrs

Total time: 26:32

Running is my weakness, but slowly getting better.

Comment #95 - Posted by: Nathan at October 17, 2012 2:14 PM

m/148lb/6'0"/24yr

today is my second day ever of crossfit. loving it so far.

1600m 7:52
1200m 6:23
800m 4:08
400m 1:49

total time 26:18

Comment #96 - Posted by: c10darren at October 17, 2012 2:27 PM

M/16yrs/126lbs/5'8"

1600m 6:12
1200m 4:33
800m 3:02
400m 1:28

Comment #97 - Posted by: Jordan at October 17, 2012 2:40 PM

1600m - 6:05
1200m - 4:24
800m - 2:57
400m - 1:15

overall - 20:42

Comment #98 - Posted by: Alan Hynes at October 17, 2012 3:06 PM

1600m- 5:35
1200m- 4:15
800m- 2:40
400m- 1:07

overall- 19:37


Comment #99 - Posted by: Odysseus at October 17, 2012 3:15 PM

M//6'3"//205
1600- 7:15
1200- 5:35
800- 3:10
400- 1:29

Comment #100 - Posted by: Harlan at October 17, 2012 3:18 PM

F/19y/5'7/145

23.31 with rests. excellent workout, loved it!

Comment #101 - Posted by: Emily K at October 17, 2012 3:20 PM

1600-8:11
1200-6:09
800-3:54
400-1:57
Total-20:14

M/31/6'2/240

Comment #102 - Posted by: Notsotopcop at October 17, 2012 3:25 PM

M/43/5'8"/172
Been gaining weight leading into winter, so slower than expected. Not too shabby, though.

6:40
5:00
3:20
1:34

Comment #103 - Posted by: Jon Craig at October 17, 2012 3:38 PM

Modified for my cobalt chromium knee
(No running)
105lb Sled Drag Forward / Backward
400m: 8:16
300m: 6:18
200m: 4:33
100m: 2:13
21:20
M/55/6’/200

Comment #104 - Posted by: Pete In Sun City at October 17, 2012 3:39 PM

m/48/6'/190

8:16,6:20, 4:25, 2:13

nice easy wod

Comment #105 - Posted by: jtotch at October 17, 2012 3:42 PM

M/35/158/5'9"

As Rx'd:

1600m in 4:56, rest 3 min
1200m in 3:31, rest 2 min
800m in 2:20, rest 1 min
400m in 1:05, done!!!

Loved pushing myself with these runs!!!

Comment #106 - Posted by: Jean-Jamil Rojer at October 17, 2012 3:48 PM

M/34/200/5'11"

As Rx'd
1600- 6:34
1200- 4:56
800- 3:09
400- 1:29

@Jean-Jamil (#47), way to go...you must've been loving it a lot...that's some speed!

Comment #107 - Posted by: Jason Tu at October 17, 2012 3:55 PM

f/43/180/5'10"

Done around the neighbourhood... so distances are approximate and there were hills.

26:09 including rest.

Comment #108 - Posted by: JuliePlatt at October 17, 2012 4:04 PM

Should've warmed up a little more, uh.
1600 in 7:15
1200 in 5:05
800 in 3:24
400 in 1:35
200 in 0:38 just for fun
Tightness ensued.

Comment #109 - Posted by: Daniel at October 17, 2012 4:10 PM

M/34/205/6'2"

As Rx'd
1600- 5:58
1200- 4:19
800- 2:48
400- 1:17

Comment #110 - Posted by: Matt at October 17, 2012 4:17 PM

m/42/5'8"/175

1600 8:24
1200 6:16
800 4:07
400 1:40
rest as rx'd

As with any run, I'm bringin' up the rear!

Comment #111 - Posted by: Mike A. at October 17, 2012 4:26 PM

M/22/5'11"/184

21:24

My time makes me skeptical of my pacing out of the distances.

Comment #112 - Posted by: Miles Forks at October 17, 2012 4:37 PM

1600m: 7:45
1200m: 6:14
800m: 4:07
400m: 1:52

Comment #113 - Posted by: abh f/27/5'5/130 at October 17, 2012 4:44 PM

No watch.
Just ran.
Then rested.
Then ran some more.

Comment #114 - Posted by: Kyle A. at October 17, 2012 4:48 PM

34M/5'11/175

Total time 21:37
1600 - 6:02
1200 - 4:47
800 - 3:11
400 - 1:29

I'll take this over overhead squats anyday!

Comment #115 - Posted by: Matt at October 17, 2012 4:53 PM

1600- 8:10
1200- 6:15
800- 4:22
400- 1:47
total time 26:34

Comment #116 - Posted by: lucio1928,M/40/184cm/96kg at October 17, 2012 4:58 PM

1600m @ 7:43
1200m @ 5:39
800m @ 3.29
400m @ 1:29

Total time(including rest) 18:20

Comment #117 - Posted by: Saganamooo at October 17, 2012 5:02 PM

Been doing crossfit for about8 months. Results are amazing. Just wish i would have trained like this when i was playing sports. Coach Glasman for president. Seriously, crossfit is my solution to everything. How are we going to reform healthcare? Crossfit. Trouble in the middle east. More crossfit. Need to create more jobs. Easy, crossfit.

Comment #118 - Posted by: Hollyhog at October 17, 2012 5:11 PM

All runs with full gas mask and filter

1600: 7.05
1200: 5.25
800: 2.40
400: 1.56

Comment #119 - Posted by: Mark at October 17, 2012 5:13 PM

30:09 with rest.

First crossfit workout ever!

Comment #120 - Posted by: C.C. at October 17, 2012 5:24 PM

7:13
5:16
3:24
1:31

Comment #121 - Posted by: toddJ(47/175/5'10") at October 17, 2012 5:28 PM

27:18 total

Comment #122 - Posted by: Pacers at October 17, 2012 5:35 PM

First WOD as prescribed!!

1600 - 6:26
1200 - 4:39
800 - 2:49
400 - 1:11

Was shooting for ~6:30-7 min 1.6k times and exceeded it every time. Awesome and was pretty freaking drained at the end. Cool-down stretched and got my breath back then:

1st min - 1 pull up
2nd min - 2 pull ups
3rd min - 3...

Made it to 10rounds plus 9. Last time I did it was only 5 or 6 rounds!

Comment #123 - Posted by: Josh at October 17, 2012 5:38 PM

1600 - 6:27
1200 - 4:41
800 - 3:14
400 - 1:15

Total time - 21:37
Great workout!

Comment #124 - Posted by: Sascha at October 17, 2012 6:00 PM

Best Crossfit gym in KANSAS CITY! period!

Comment #125 - Posted by: Mike&Coleen Derasmo at October 17, 2012 6:03 PM

1600: 7:02
1200/6:09
800/4:13
400/1:55

On my neighbourhood "track"; each lap is actually 420m, so runs were a little longer than prescribed. Rainy conditions, lots of puddles to navigate around. All in all, pretty tough.

Comment #126 - Posted by: Ronnieboy at October 17, 2012 6:04 PM

Crossfit JBLM

1600@5:56
1200@4:28
800@2:58
400@1:21

Comment #127 - Posted by: Brian O'Connor at October 17, 2012 6:09 PM

m/40/6/195
On the treadmill - treadmill start up was counted.

8:41
6:05
3:49
1:36

Comment #128 - Posted by: Jeremy A. Olive at October 17, 2012 6:11 PM

6:59 mile
5:11 1200m
3:22 800m
1:26 400m

This was a fun one!

33m/5'9"/170

Comment #129 - Posted by: Paul Fonte at October 17, 2012 6:34 PM

F/42/5'7"/154
Outside...in heavy wind!!

1600: 7:58
1200: 6:04
800: 3:52
400: 1:46

AWESOME!!

Comment #130 - Posted by: ker at October 17, 2012 6:39 PM

22:10 inc rest, wanted to throw up after the 1200 always a good feeling. I want to do this one again

Comment #131 - Posted by: Maximilian contreras at October 17, 2012 6:39 PM

#119 Maximillian...me too! This was a great WOD!

Comment #132 - Posted by: ker at October 17, 2012 6:43 PM

On Treadmill
1600M 7:41
1200M 5:34
800M 3:40
400M 1:49
Total 18:44
With Rest24:44

In last two years dropped 65 lbs and overcame back issues that caused limping-I was a big fat wheezing limping...dude. Ran last quarter at 9 MPH-I did not think there was any way I could beat 20 min in 1M years. Never. This was a very good day! Am sure will be sore, but I will love every second of it!

Comment #133 - Posted by: John at October 17, 2012 6:51 PM

I jacked this up.
I only kept total time.

00:24:37:50

Rowed for the time for the rest.

Comment #134 - Posted by: Rob at October 17, 2012 7:18 PM

M/31/5'10/200
1600: 6:56
1200: 5:17
800: 3:22
400: 1:22

Comment #135 - Posted by: Jeff at October 17, 2012 7:44 PM

6:02, 4:32, 2:51, 1:21

Comment #136 - Posted by: fathertyme 34/m/6'/175# at October 17, 2012 7:49 PM

22 min 18 Sec with the breaks included.

M/24/6'2"/212 pnds

Comment #137 - Posted by: Tristan S at October 17, 2012 8:03 PM

M/33/166/5'6"

1600 @ 9:49
1200 @ 7:44
800 @ 5:25
400 @ 2:22

Comment #138 - Posted by: Aldo V. at October 17, 2012 8:19 PM

M/32/6'1"/235#

Total time: 23:48

Comment #139 - Posted by: Joshorn at October 17, 2012 8:23 PM

6:51, 5:08, 3:26, 1:36

Compare to:
100403 - 6:32, 4:52, 3:17, 1:28

Comment #140 - Posted by: B. Rhaly at October 17, 2012 8:30 PM

Too much running for the knees, so rowing it was:

2000m 7:29, 1500m 5:42.6, 1000m 3:51, 500m 1:54.2 -- 18:56.8 of work, 24:56.8 with rest included

Man, this just got harder and harder. Pulse just shy of 200 at the end, woah.

(vs. 4.10.11 Treadmill flat: 1600m 7:50 | 1200m 5:51 | 800m 3:49 | 400m 1:55 -- 25:25 total, rest included.)

cd - 70m farmers carry 2 x 70# DBs, 2x5 face pulls

Comment #141 - Posted by: matt h 51m 5'11" 178# 3.9.11 at October 17, 2012 9:30 PM

@ comment #33 - Belal
I sent you an email. We'll see you for a WOD!

Comment #142 - Posted by: Paul Wagner at October 17, 2012 9:39 PM

1600 - 7.13
1200 - 5.47
800 - 3.33
400 - 1.00

Comment #143 - Posted by: EKeil at October 17, 2012 10:04 PM

M/30/5"11/78kg

21.49 includes rest time, Canberra Australia

Comment #144 - Posted by: Glyn at October 17, 2012 10:16 PM

I did it in 26:00 (my polar was dead...)
Happy with the result

Comment #145 - Posted by: akaG4_Russian at October 17, 2012 10:42 PM

M/33/176cm/72kg

1600 @ 06:48
1200 @ 04:55
800 @ 03:05
400 @ 01:21

Total w/rest - 22:09

Comment #146 - Posted by: KJS at October 17, 2012 11:24 PM

1600m - 6:48
1200m - 4:47
800m - 3:13
400m - 1:27

Comment #147 - Posted by: Brett (M/24/188cm/77kg) at October 17, 2012 11:45 PM

Knee's horrendous decided just to get it done.

1600m - 9:45
1200m - 6:50
800m - 4:30
400m - 2:35

Around 29:40 with breaks. Wish I never played rugby now.....

Comment #148 - Posted by: DPL at October 18, 2012 3:36 AM

M/45/5'11"/195

8:27-6:05-4:04-1:55

Comment #149 - Posted by: nutfam at October 18, 2012 4:14 AM

27:30 including rest time.

Comment #150 - Posted by: Rangerboy at October 18, 2012 4:26 AM

1500 - 6:30
1000 - 4:20
1000 - 4:25
500 - 1:45

M/52/190lb

nice work eb.

Comment #151 - Posted by: Mazzone, Chantilly at October 18, 2012 4:26 AM

1600-5:36
1200-3:59
800- 2:37
400- 1:07

On the track

Comment #152 - Posted by: Josh Bradley M/25/162 at October 18, 2012 4:56 AM

21:23 total
6:26
4:36
2:55
1:25

Comment #153 - Posted by: mlt at October 18, 2012 5:19 AM

M/38/5'6"/154

1600- 5:27
1200- 3:53
800 - 2:30
400 - 1:11

Total time - 13:01
(Including rests - 19:01)

Comment #154 - Posted by: Pat at October 18, 2012 5:26 AM

M 26 83kg 177 cm I did 21,50 total time

Comment #155 - Posted by: Emiliano at October 18, 2012 5:32 AM

1,600m - 6m 40s
1,200m - 4m 55s
800m - 2m 45s
400m - 1m

Total time with rest 21:20

Comment #156 - Posted by: Nick Cassiano at October 18, 2012 5:48 AM

Run 1600 meters 7:29(7:38 last
Rest 3 minutes
Run 1200 meters 5:35(5:38 last)
Rest 2 minutes
Run 800 meters 3:41(3:59 last)
Rest 1 minute
Run 400 meters 1:48 (1:54 last)

on treadmill at 2% incline. between 8.0 and 9.0 mph

Comment #157 - Posted by: Bells at October 18, 2012 5:49 AM

1600m - 7:41
1200m - 6:33
800m - 4:29
400m - 1:44

Total Time (w/o rest period) = 20:27

M/30/5'8"/162lbs

Comment #158 - Posted by: Pedrojqc at October 18, 2012 6:23 AM

F/49

Run Wod
Total time 30:49
I suck at running. I blame short legs. :p

Comment #159 - Posted by: MarieJacques at October 18, 2012 7:05 AM

26;50 total on treadmil
Messed up 1200 lost time
28 min last time

Comment #160 - Posted by: Johnh 44/205 at October 18, 2012 7:10 AM

26:06 total time w/ rests against some nasty midwest winds.

M/24/6'1"/195

Comment #161 - Posted by: dmac at October 18, 2012 7:12 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night.
I did not have much time and wanted to do some barbell movements. I have been working out the last 2 morning really early like at 4:45 or 5 am, so last night's workout was a nice change.

I decided to do a couplet of SDHP x 10 then very quickly go into the PP x 10 reps.
I was initially going to only take 1 minute berak between rounds, but it was more like 90 seconds between rounds probably. I was not really timing it.
I started with:
65 lbs (1 round warm up)
85 lbs (1 round warm up)
95 lbs x 3 rounds
105 lbs x 3 rounds (I ended up breaking the SDHP into 7 or 8 then 3 or 2 for these rounds)
115 lbs x 1 round
95 lbs x 1 round VERY Quickly
I did all PP unbroken although I occasionally threw in a slight jerk or rebend rather than a pure PP. I only used the wrist wraps after the first set of PP of 105 lbs, so only the last 3 rounds. I was feeling it in my wrists a bit.
Good Workout. I had very little time and wanted to do some more barbell movements, but not enough time to do olympic movements really.
VERY LITTLE stretching post WOD... that's the way this week's workouts have really been. Probably one reason I've been more sore this week.

Comment #162 - Posted by: Anton at October 18, 2012 7:32 AM

44/m/176cm/73kg

1600m 6:57
1200m 5:19
800m 3:42
400m 1:48

Total time including rest 23:45

Comment #163 - Posted by: Memuc at October 18, 2012 7:36 AM

M/45/5.7/200

Total time 31min 35sec

Comment #164 - Posted by: Giuseppe at October 18, 2012 8:52 AM

M/18/5'11"/170lbs
25:04 including rest

Comment #165 - Posted by: stemme at October 18, 2012 9:15 AM

2012-10-18: Sub 400m run/10wb's/10ghdsu/10be's. 8 rnds at 28:45.
2011-04-11: Ran 5k.
2010-11-29: Ran 5k.

Comment #166 - Posted by: gs at October 18, 2012 9:59 AM

7:00
5:20
3:24
1:24

Comment #167 - Posted by: myles456 at October 18, 2012 10:00 AM

26/M/5'8"/156lbs

1600m 7.23
1200m 5.46
800m 4.00
400m 1.23

Comment #168 - Posted by: Derekian at October 18, 2012 10:04 AM

M/40/6'0"/160

6:52 (6:52 min/mi)
5:16 (7:01 min/mi)
3:41 (7:22 min/mi)
1:43 (6:52 min/mi)

Total time including rest 23:32. Fun workout. Thanks!

Comment #169 - Posted by: Brian Thomas at October 18, 2012 10:13 AM

7:25
5:01
2:59
1:20

21:45

Comment #170 - Posted by: Paul Daniel at October 18, 2012 11:24 AM

21.59 on a treadmill... after a crossant... ugh.

Comment #171 - Posted by: Nathan/m/165#/1979-since2008 at October 18, 2012 12:03 PM

From yesterday:

6:56
5:04
3:18
1:27

22:48 including rest periods

Comment #172 - Posted by: Caleb (M/36/6'0"/175) mud|fit . at October 18, 2012 12:46 PM

Awesome workout at the track!

30/F/5'4"/142

1600: 7:32
1200: 5:30
800: 3:35
400: 1:37

Total: 18:14

Comment #173 - Posted by: Stephanie McFadden at October 18, 2012 12:50 PM

5:51
4:28
3:01
1:24
-on treadmill
110410
1600-5:51
1200-4:23
800-2:58
400-1:28
-on treadmill
These have relativity stayed the same for awhile now

Comment #174 - Posted by: MAGNUS M/26/5'8/160 at October 18, 2012 1:04 PM

24.07 treadmill.

Comment #175 - Posted by: Tony at October 18, 2012 1:59 PM

burner

m/28/155/5'10

5:51
4:21
2:54
1:21

Comment #176 - Posted by: whapworth at October 18, 2012 2:22 PM

34/m/68"/176#
Ran with 14 month old in jogging stroller

1600m@ 6:43
1200m@ 4:50
800m@ 3:40
400m@ 1:26
Time w/ rests 22:39

Comment #177 - Posted by: mx4Christ at October 18, 2012 3:03 PM

21:00 with 22lbs vest

Comment #178 - Posted by: Rojas at October 18, 2012 3:43 PM

I misread...but...

F/30/148

1600- 7:28
1 min rest (oops)
1200- 5:52
1 min rest
800- 4:20
1min rest
400- 1:58
Total time: 21:58

Comment #179 - Posted by: jessica at October 18, 2012 4:33 PM

Great fall day running through wooded trails! Just what I needed today. About a 150ft elev. change on my route kept it interesting enough. Afterward I really didn't want to do anything more than running on this WOD!

1600 @ 8:00
1200 @ 5:58
800 @ 4:04
400 @ 1:44

26/M/72/160

M/26/160

Comment #180 - Posted by: Conor F at October 18, 2012 4:53 PM

F/51/5'6/125
1600 10
1200 730
800. 5
400 2
Can't believe how much I suck at this

Comment #181 - Posted by: D.S. at October 18, 2012 5:04 PM

24'47 total time with rests

Comment #182 - Posted by: matteo/29/6'/200 at October 19, 2012 12:29 AM

23:38 Including Rest. 17:38 or 7:03 mile pace without rest.

M/35/195

Comment #183 - Posted by: Dan at October 19, 2012 7:32 AM

28:20 total time with rests.

Comment #184 - Posted by: davidAG at October 19, 2012 10:06 AM

Male: 33/ 6'1'/ 195

1600m: 5:51
1200m: 4:20
800m: 2:53
400m: 1:20
Total Time: 20:32

Comment #185 - Posted by: Erik at October 19, 2012 10:20 AM

M/41/193

Rowed instead of ran. Same distances, damper on 5.

22:16

Comment #186 - Posted by: Scott Andresen at October 19, 2012 10:37 AM

M/36/178/79

1600m @ 6:41
1200m @ 4:59
800m @ 3:23
400m @ 1:32

Total time with rests:
22:21

Comment #187 - Posted by: korri at October 19, 2012 11:23 AM

M/32/304lbs.

28:57 not including rests. nice wod!

Comment #188 - Posted by: Steve at October 19, 2012 11:45 AM

36:55

Comment #189 - Posted by: tom juhn at October 19, 2012 11:53 AM

Total with rests: 25:58.8

1600 mts : 8:12.6
3 min rest
1200 mts : 5:53.6
2 min rest
800 mts : 4:02.6
1 min rest
400 mts : 1:47.4

Comment #190 - Posted by: Zayed at October 19, 2012 12:27 PM

Total with rests: 25:58.8

1600 mts : 8:12.6
3 min rest
1200 mts : 5:53.6
2 min rest
800 mts : 4:02.6
1 min rest
400 mts : 1:47.4

Comment #191 - Posted by: Zayed at October 19, 2012 12:28 PM

Completed Friday
1600 8:55
1200 6:10
800 3:55
400 1:50

Laura f/50/5'7/150

Comment #192 - Posted by: power-girl at October 19, 2012 2:17 PM

As rx'd: 21:58
(1:30 improvement)

Comment #193 - Posted by: Harpo m/45/5'7"/145 at October 19, 2012 4:11 PM

50/M/180
Treadmill
9:40
3:00
7:04
3:00
4:34
3:00
2:11
Total
32:29

Comment #194 - Posted by: Zim at October 19, 2012 6:57 PM

10/19/2012


04/14/2011

Sub'd C2 Rower at:

2000= 7:55 8:14 @ CG on 10/19/2012

1500= 6:09 6:20

1000= 3:57 4:03

500= 1:52 1:51

SSC

Comment #195 - Posted by: tommykrack corn at October 20, 2012 8:46 AM

3 mile run
22:00
Then
30 K's to E's

Comment #196 - Posted by: dyagg at October 20, 2012 11:14 AM

26:00 treadmill

I think I would have been faster on a track

Comment #197 - Posted by: Gravy at October 21, 2012 4:05 AM

100403
1600: 6:54
1200: 5:38
800 : 3:51
400 : 1:41

Total w/rest: 24:05

110410
1600: 6:58
1200: 5:19
800 : 3:39
400 : 1:38

Total w/rest: 23:39(pr)

This Time: 121019
1600: 6:33
1200: 5:03
800 : 3:18
400 : 1:25

Total w/rest: 22:21(pr)

Comment #198 - Posted by: ferb44 171# at October 21, 2012 5:42 AM

M/40/5'11"/205

1600m: 9:45
1200m: 7:09
800m: 4:58
400m: 2:10

Total WOD time: 30:02

Comment #199 - Posted by: Jose-Luis Morales at October 21, 2012 8:05 AM

22:06 total running time, without the rest periods.

Comment #200 - Posted by: IvanR at October 21, 2012 8:53 AM

@ home
1600m 6:42
1200m 5:44
800m 3:56
400m 1:54

instead of rest did 3min max 1.5pood swings, 2 min max pullups, 1 min max burpees

Comment #201 - Posted by: jdisch at October 21, 2012 9:23 AM

1600- 7:22
1200- 5:28
800- 3:35
400- 1:38

Comment #202 - Posted by: Saam at October 21, 2012 9:55 AM

Did this today (21-Oct) instead of the WOD.
1600m (1 mile) - 9:43
1200m (3/4 mile) - 7:52
800m (1/2 mile) - 5:18
400m (1/4 mile) - 2:17

Total WOD (w/o rest) - 25:10
Total WOD (w/rest) - 31:10

That was a bit more brutal than I expected...

Comment #203 - Posted by: Big Dan at October 21, 2012 9:58 AM

1600m - 6:32
1200m - 4:18
800m - 3:10
400m - 1:30

Comment #204 - Posted by: Grant at October 21, 2012 1:53 PM

m/173/5'7"/32
23:51

Comment #205 - Posted by: Mark S. at October 22, 2012 5:29 AM

21:00 Total Min.

Comment #206 - Posted by: Steve at October 23, 2012 3:17 AM

1600m - 7:09
1200m - 6:16
800m - 3:47
400m - 1:28

Comment #207 - Posted by: Crossfit Chris at October 23, 2012 6:16 PM

Total time 21m 36s including rests - avg pace 9.7 mph
First mile done at 10.1 mph

Comment #208 - Posted by: Alex at October 24, 2012 10:59 AM

37/m/173
rx with rest 22:47

Comment #209 - Posted by: ffkwill at October 25, 2012 11:05 AM

25:04

Comment #210 - Posted by: Sherwood M/24/5'11"/210 at October 27, 2012 10:06 AM

on treadmill

9:48
7:00
4:40
2:47

m/41/5'8/240

Comment #211 - Posted by: phat boi at October 27, 2012 9:45 PM

Run 1600 meters: 7:15
Rest 3 minutes
Run 1200 meters: 5:20
Rest 2 minutes
Run 800 meters: 3:25
Rest 1 minute
Run 400 meters: 1:30

Comment #212 - Posted by: Jeff Gebbie at October 30, 2012 7:03 PM

36:23.1
Treadmill
F/35/5'7"/183

Comment #213 - Posted by: Angie at October 31, 2012 2:46 AM

M/32/5'8"/230

1600m - 9:36
1200m - 7:12
800m - 4:48
400m - 2:24

Comment #214 - Posted by: rvt1443 at November 1, 2012 2:38 PM

m/6'/220 rx'd 26.03

Comment #215 - Posted by: thefixer at November 3, 2012 7:26 AM

m/38/5'9/173
Quick job & pose work to WU since I slept in way too long.
23:46 at Clubworx.
First time doing there. Didn't cut back corner on any laps. Disapp w/time since I thought pace was decent & I'm substantially lighter.
7.04, 5.32,3.35,1.35
Better job on last 400 at least. Goes to show I could go faster overall.
4/10/11:Did Sunday after church instead of first thing in morning
23:01-PR!
6.34,5.27,3.16,1.43
Better job pushing, esp on earlier rounds. Weather perfect for outside run. Need to push harder on last 400.
11/29/10:24:23
6:59,5:56,3:34,1:54
Disapp w/time. Need to quicken pace now that I have hip use down. Need to DROP SOME WEIGHT & do more endurance WODs.
4/3/10:
Ran on other side of Rawls Church Rd. Used Garmin.
Slight downhill grade on 1600 & 800. Slight uphill on 1200 & 800.
6:36
5:21
3:32
1:45
Ttl with rest: 23:15

Comment #216 - Posted by: jrm at November 3, 2012 5:48 PM

Just did this workout again today, and took off a bunch of time

7:00 (22sec faster)
5:13 (15sec faster)
3:25 (10sec faster)
1:38 (same as before)

Comment #217 - Posted by: Saam at November 4, 2012 11:49 AM

I love this workout. Exactly like one I did in high school track and field. Did nearly run as fast as I use to be, but its all good lol

Ran on a hilly course, so times were not what I wanted, but still kept it at a consistent pace

1600m = 6:21
1200m = 5:02
800m = 3:20
400m = 1:35
Time = 22:28

Comment #218 - Posted by: Jason H. 23/M/5'8"/152lbs at February 9, 2013 3:33 PM

21:35 (6:00,4:38,3:23,1:34) 19.03.13 A/V compound

23:30 (7:03,5:09,3:27,1:51) 21.04.11
t/m @ 3% incline & 15kph (left it at 10 kph after 1st round)

24:13 (7:50,5:50,3:50,1:43) 17.12.10
(treadmill - 2.5% incline @ 12.5kph approx)

Comment #219 - Posted by: zenoperegrinus at March 19, 2013 12:34 AM

Sub bike ride Friday to work

Comment #220 - Posted by: Doug at June 30, 2013 3:43 PM
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