September 27, 2013

Friday 130927

Run 5K

Post time to comments.

Compare to 130801.

SeanVelas_gymnast_th.jpg

Enlarge image

Sean Velas and David Durante.


Gymnastic Kip with David Durante - video [ipod] [mov] [HD mov]

Posted by Pukie at September 27, 2013 5:00 PM
Comments

Im going to destroy my last time

Comment #1 - Posted by: JFurtado at September 26, 2013 6:00 PM

I took this photo!!

Comment #2 - Posted by: Zach at September 26, 2013 6:29 PM

I have never times a 5K. What is a good time to shoot for?

Comment #3 - Posted by: AdamWeaver at September 26, 2013 7:03 PM

21:34

Comment #4 - Posted by: Scott T at September 26, 2013 7:06 PM

SPEALLER!!!

Comment #5 - Posted by: Brendan B at September 26, 2013 8:26 PM

AdamWeaver #3

Aim for a sub-30 time if you don't do this distance but do run. A quite respectable time would be in the 22-23ish rang, but if you don't run much something under 35 is a good starting place.

Comment #6 - Posted by: Jay at September 26, 2013 9:07 PM

I always aim for 20 mins... 4:30 mins per k is the perfect pace

Comment #7 - Posted by: Mert at September 27, 2013 12:25 AM

#3 If you are serious with crossfit 20min/5K should be your goal.

Comment #8 - Posted by: O S at September 27, 2013 1:45 AM

So what's our new word for kip?? Cool video, and once again Spealler makes everything look easy!

Comment #9 - Posted by: Warren at September 27, 2013 2:38 AM

24:04

Comment #10 - Posted by: Brian Martin M/32/192/5'9" at September 27, 2013 3:33 AM

F/52/5'6/120
5k
29:54

Comment #11 - Posted by: D.S at September 27, 2013 4:11 AM

26:17 (pr by 1:38 over 130801)

Comment #12 - Posted by: Joe Northside m/35/70"/195 at September 27, 2013 4:45 AM

25:47

Comment #13 - Posted by: Joseph at September 27, 2013 4:59 AM

23:09

Comment #14 - Posted by: Chris at September 27, 2013 5:17 AM

26:54

Comment #15 - Posted by: Regan at September 27, 2013 5:19 AM

Shoot if you run under a 8 minute mile you are doing great. Personally being a powerlifter first and foremost and having to maintain muscle mass to bench double my body weight, deadlift and squat the same, I am happy with my 8:50 mile times.

M/53/5'6"/177

Comment #16 - Posted by: Bruce at September 27, 2013 5:43 AM

25:03

Comment #17 - Posted by: Dave M/58/6-0/200 at September 27, 2013 6:00 AM

31:27 My best so far. Can't wait until I'm sub-30min.

Comment #18 - Posted by: Robert at September 27, 2013 6:20 AM

25:10 bad time for me.

Comment #19 - Posted by: Sandbox at September 27, 2013 6:37 AM

26:54

Comment #20 - Posted by: Jesse M/33/74"/225 at September 27, 2013 6:59 AM

So the Rhabdo story is sweeping the nation this week via FB, Twitter and then, finally, the national news.

I've had it, it's awful; but rhabdo has been around as long as any form of fitness training, or athletic endeavor.

The bigger problem I see in Crossfit right now are how many awful instructors there are out there right now teaching their clients, who are paying quite a bit of money for skillful instruction, horrible form. Most gyms I have visited since I left CFLA, or athletes I have met from gyms all over the country, have really poor form on a number of, if not most, of their movements. I have witnessed instructors make no effort to correct this form. Instead they have encouraged their clients to go faster and "get on the board". Hammering home bad form.

What happened to Form, Consistency, Intensity?
What kind of instructor is CF certifying at this point?

Personally, I saw three news stories this past week (one local, one regional and the Good Morning America piece) where the instructor looked on at athletes exhibiting terrible form on kettle bell swings, squats, etc. This isn't just a bad endorsement for CF, it's extreme neglect towards the client.

The real story is that until all CF instructors are compelled to truly drill FCI (if they even know proper form) then client are going to find themselve in true risk of injury and likely suffering an injury.

Comment #21 - Posted by: John Kilker at September 27, 2013 7:01 AM

24:10, with a sore back, next time will be better

Comment #22 - Posted by: Dain Lewis m/34/5'11" 200 at September 27, 2013 7:10 AM

Does anyone know what box is in the photo? Awesome mural! Looks great.

Comment #23 - Posted by: Billy at September 27, 2013 7:12 AM

24:10...with a sore back, next time will be better

Comment #24 - Posted by: Dain Lewis m/34/5'11" 200 at September 27, 2013 7:12 AM

31:27 no excuses

Comment #25 - Posted by: Joshua at September 27, 2013 7:33 AM

23:56 rx

Comment #26 - Posted by: gb 46/m/71"/185# at September 27, 2013 8:19 AM

Now you see that Speal is an athlete first and a well conditioned, and FIT athlete, from working out... he picks this up immediately and notices the differences between what we do and how potent this KIP is.
Great video... way to go Speal.

Comment #27 - Posted by: Anton at September 27, 2013 8:28 AM

rx'd 24:59

m/29/165/6'0"

One minute slower than my last PR

Comment #28 - Posted by: James Bobo at September 27, 2013 8:47 AM

25:33

Comment #29 - Posted by: Mark 49/m/170/5' 11" at September 27, 2013 8:50 AM

The box is Crossfit Paradigm Performance in Rochester, NY. The photo was taken at last weekend's gymnastic cert. Highly recommend this cert to coaches & athletes!!

Comment #30 - Posted by: Steph Malcom at September 27, 2013 9:24 AM

21:27

Comment #31 - Posted by: roger at September 27, 2013 9:33 AM

M/45/185

As rx'd:

24:45

No excuses here either. Just slow.

More better faster

Comment #32 - Posted by: Marty at September 27, 2013 9:39 AM

24:39 (PR by 3 seconds)

First decent run in Nano 3.0s, felt good.

Comment #33 - Posted by: Craig B 39/M/5'11/210 at September 27, 2013 9:41 AM

31, 5 10 155. 22:30 after 10 on the rope. Added 10 hill sprints with sets of burpees/ tuck jumps, and SSDLH/push press after. Getting ready for my first mud run! :-)

Comment #34 - Posted by: Phillip B at September 27, 2013 9:41 AM

Row 5K

20:37

Twenty seconds slower than PR.

Comment #35 - Posted by: Kevin C. (M/54/5'11"/178) at September 27, 2013 9:45 AM

@Joe-the PR's just keep coming for you! Nice job.

Comment #36 - Posted by: Kevin C. (M/54/5'11"/178) at September 27, 2013 9:46 AM

M/46/5'11"/200

28:53 (4min run, 35s walk)

Comment #37 - Posted by: nutfam at September 27, 2013 9:59 AM

That's Paradigm CrossFit Rochester, NY.
That place is BA!

Comment #38 - Posted by: Jisselle at September 27, 2013 10:03 AM

37:56

I had to adjust to an indoor track that was 11 laps for one mile and did not check distance correctly. It should have been 34 laps for 5K but I did 39 to be sure. Time should have been around 5 minutes less, but I will find out next time.

Comment #39 - Posted by: BW at September 27, 2013 10:16 AM

Took a lot of breaks because I really hate running but i did get 29:22 for the 5k.

Comment #40 - Posted by: Franiel at September 27, 2013 10:53 AM

18:54

Comment #41 - Posted by: Mo at September 27, 2013 11:13 AM

24:15

M/29/170cm/78Kg

Comment #42 - Posted by: Adrian B at September 27, 2013 11:13 AM

27:00 First time running the full 5K

Ran one in college for extra credit took me 24 min then and I walked most of the last mile because I ran the first 2 in 12 min. I have always had problems holding back to pace myself. I have become much better due to crossfit thanks.

Comment #43 - Posted by: B.Jolly at September 27, 2013 11:32 AM

26:55

Bettered my 27:14 from August, but still off my PR of 26:10 back in February. Different course--I suspect the Feb route might have been a little short.

M/49/5'9"/165

Comment #44 - Posted by: Roger in Phx at September 27, 2013 11:39 AM

23:51 with promask had 10LB vest on for half.

Comment #45 - Posted by: Tim at September 27, 2013 11:42 AM

M/6'2/210/25

23:30. Best time since high school when I ran 19 and change.

Comment #46 - Posted by: Pete W at September 27, 2013 11:42 AM

Made up WOD 130919-Thur; results there.
Doing the 5k tomorrow.

Comment #47 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at September 27, 2013 11:43 AM

24:25

Comment #48 - Posted by: lou at September 27, 2013 11:55 AM

Hy there,

thanks for this wod!
It was easy for me... At the moment I am in Marathon Training for october. Today there was a cool calm jog on a sundy autumn day!

My Time: 23:40! But also with warm-up running 1k!
Next time I will run PR!

Best regards... My aim for next marathon in october 02:45h!

Greetings from germany
Markus

Comment #49 - Posted by: Markus Bukowski at September 27, 2013 12:15 PM

Kevin C - thanks! I met Pukie to get a pr today ;) Nice job on the row.

Comment #50 - Posted by: Joe Northside m/35/70"/195 at September 27, 2013 12:43 PM

M/23/5'11"/187.2

25:39.01

stupid hilly run on street. last time was 25:19 on sidewalk. PR is 24:26.

Comment #51 - Posted by: Miles Forks at September 27, 2013 12:49 PM

21:37 today.
7:14, 7:13, 7:09 splits.

Comment #52 - Posted by: Chad R. (M/30/73"/196) at September 27, 2013 12:58 PM

22:11

With 5K bike warm up.
My back still hurts from wednesday's DL's...

Comment #53 - Posted by: ZoraK (M / 24 / 172cm / 163#) at September 27, 2013 12:59 PM

Not a good night or day but forced myself -

26:40 - a sad performance

Things will get better...

Comment #54 - Posted by: Energizer Bunny at September 27, 2013 1:03 PM

30:00 exactly.

Lots of walking, but not worried about it. First time running more than 800m since my achilles injury.

Comment #55 - Posted by: Gavin at September 27, 2013 1:05 PM

Did strength before 5k.

Power cleans 5x3 @ 152#.

Comment #56 - Posted by: Gavin at September 27, 2013 1:06 PM

23:20

Comment #57 - Posted by: Bags at September 27, 2013 1:19 PM

25:10...slower by 9 seconds.

Comment #58 - Posted by: Bob D at September 27, 2013 1:31 PM

29:55 on street

Comment #59 - Posted by: Johnh 45/205 at September 27, 2013 1:36 PM

Is there another part to that "How you do anything..." in the mural.

Perhaps it is how you do anything is how you do everything.

I was kinda hoping for a strength WOD; I guess I can do both.

Comment #60 - Posted by: Josh at September 27, 2013 1:40 PM

25:59

Comment #61 - Posted by: Joshua at September 27, 2013 1:46 PM

26:46 ... 6 months preggers!

Comment #62 - Posted by: Jacey at September 27, 2013 1:47 PM

M/15/5'10"/127

25:29 Personal best.

Comment #63 - Posted by: Garrett at September 27, 2013 1:54 PM

Three rounds for time:
15 Hang Power Cleans, 95#
15 Burpees

4:26 (pr by 1:14 over 130715)

Comment #64 - Posted by: Joe Northside m/35/70"/195 at September 27, 2013 2:25 PM

19.50
In Afghan heat
"Hanging out"

Comment #65 - Posted by: Chris at September 27, 2013 2:27 PM

26:36

Comment #66 - Posted by: Nicholas (M/28/5'10"/175) at September 27, 2013 2:27 PM

24:39

Comment #67 - Posted by: Craig B 39/M/5'11/210 at September 27, 2013 2:34 PM

19:52

Comment #68 - Posted by: Simon Boote M/42/80kg/6' at September 27, 2013 2:39 PM

19min20

Comment #69 - Posted by: Felix Guevremont at September 27, 2013 3:23 PM

Note to self-
do not attempt this workout expecting good results after making up wednesday's deadlift workout.

went for a 25 min run for fun.

Comment #70 - Posted by: Mike Andridge/43/5'8"/175 at September 27, 2013 3:57 PM

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards subbed 5 wall walk ups
15 foot L-rope climb, 1 ascent subbed 15 L pull-ups
10 One-legged overhead squats, PVC pipe Subbed 10 air squats Held bottom position for 5 seconds took 10 seconds to complete one full squat.

3 rounds plus 5 wall walk-ups, 15 L pull-ups, 4 squats.

Really need to work on the wall walk-ups and the L pull-ups.

M/45/5'6"/142#

Comment #71 - Posted by: Tom G. at September 27, 2013 4:29 PM

23:30

As rx'd

Comment #72 - Posted by: Brett (25/M/188cm/77kg) at September 27, 2013 4:48 PM

m 43/185/6'
26.36.

Comment #73 - Posted by: mike at September 27, 2013 5:29 PM

28:20 my first 5k ever

Comment #74 - Posted by: AdamWeaver at September 27, 2013 6:00 PM

27:00 first time running a 5K all the way

Comment #75 - Posted by: B . Jolly m/30/200 at September 27, 2013 6:04 PM

22:38 measured approx by google maps

Comment #76 - Posted by: Windlord at September 27, 2013 6:21 PM

25:52 pr!

Comment #77 - Posted by: Matt m/30/170/5'9 at September 27, 2013 6:49 PM

f/44/180/5'10"

On a nice flat marked trail by the river

26:51

Can't remember the last time I did a 5k. It seems crazy to me that I used to run all the time (before crossfit).... it's so boring.

Comment #78 - Posted by: JuliePlatt at September 27, 2013 6:51 PM

19:38

M 20/203/6'0

Comment #79 - Posted by: Howie at September 27, 2013 6:51 PM

Row 5 k
26:12

Comment #80 - Posted by: Alex at September 27, 2013 8:19 PM

6250m row 26:30

Comment #81 - Posted by: lucio1928/41/182/95 at September 27, 2013 8:21 PM

M/44/188cm/98kg
22;45

Comment #82 - Posted by: Darren Savickas at September 27, 2013 9:00 PM

24:30

Comment #83 - Posted by: John at September 27, 2013 9:00 PM

24:09

Comment #84 - Posted by: Stox at September 27, 2013 9:00 PM

M/31/5,8/185

26:15

More like a casual run today, nothing serious. Did some intervals after tho

Comment #85 - Posted by: david at September 27, 2013 10:16 PM

5K Row
17:57

Comment #86 - Posted by: m43/1m82/85kg at September 27, 2013 10:25 PM

Opted out of this one today as I'm having fun at the Tahoe Tough Mudder tomorrow.

Comment #87 - Posted by: Glorybelle (F/44/5'5/135) at September 27, 2013 10:59 PM

22:09

Comment #88 - Posted by: Steve (M/32/6'6"/235) at September 28, 2013 12:30 AM

22:09

Comment #89 - Posted by: Steve (M/32/6'6"/235) at September 28, 2013 12:31 AM

23:00 in some nice upgoing terain

Comment #90 - Posted by: Bessel at September 28, 2013 2:07 AM

23:10

Comment #91 - Posted by: Artur at September 28, 2013 3:38 AM

Did the Nasty Girls WOD:
3 rounds
50 air squats
7 MUs
10 hang cleans @135#

13:11
Was miserable on the MUs, used to do 10 unbroken but had to take a few months off due to injury.

Comment #92 - Posted by: Davis M/28/5'9"/155 at September 28, 2013 4:48 AM

25:49

Comment #93 - Posted by: Rowan (M/49/5'5"/150) at September 28, 2013 5:17 AM

21:34 (prev pr 20:35)

Comment #94 - Posted by: mlt at September 28, 2013 6:26 AM

M/29/6'3"/215

On the treadmill at the hotel.

25:05

Comment #95 - Posted by: Dave at September 28, 2013 6:50 AM

21:12

Comment #96 - Posted by: myles456 at September 28, 2013 9:37 AM

28:55

Comment #97 - Posted by: Jake Kiddoo at September 28, 2013 9:44 AM

20:40

Comment #98 - Posted by: phill 37°21'41"N 118°23'43"W at September 28, 2013 9:56 AM

I'm not a runner and I'm NEW (on week 3 of following CrossFit)
The longest distance I used to run was the 100M and 200M sprint (at a push the 400M) I did this distance unbroken for the first time ever in a poor time (unsurprisingly), but I finished! Super proud! Would never have completed it, if it wasn't for it being a WOD. Starting to like this CrossFit way of working out!!

Thanks for all the motivation and goals to aim for ;)

Comment #99 - Posted by: JNem at September 28, 2013 10:35 AM

30:50ish

Comment #100 - Posted by: Pacers at September 28, 2013 10:36 AM

this did not go well yesterday worst iv had in a long time had to walk almost all of it. Diet really sucked this week...makes a huge difference.

Comment #101 - Posted by: megan at September 28, 2013 10:38 AM

Las time time 26:27
Today 21:47

Stoked

Comment #102 - Posted by: JF at September 28, 2013 10:53 AM

31:22

Comment #103 - Posted by: Becca at September 28, 2013 11:07 AM

23:54 (PR)

Comment #104 - Posted by: Alex M/23/6'0"/183 at September 28, 2013 1:56 PM

F/52/5"6"/120
24:36

Comment #105 - Posted by: T.S. at September 28, 2013 2:50 PM

Run: 5k
21:10 (-0:18)

Comment #106 - Posted by: Harpo m/46/5'7"/145 at September 28, 2013 3:11 PM

2013-09-28: 21:17.
2013-08-03: Sub 5 rnds: 1Km run/5 rep Shoulder press. 4 minute KM's, max 130#.
2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.
2012-10-01: DNC.
2012-07-08: 1-13:20, 14:20-20:00, 22:00-26:00.
2012-01-22: 21:00 (3.15 miles)
2011-09-22: 20:00 (3 miles)
2011-08-16: 25:00 (3.75 miles)
2011-05-22: 45:03 (10K)
2011-02-09: 24:00 (3.6 miles)
2010-11-29: 20:00 (3 miles Brkn@18:48. Hard)
2010-10-28: 20:00 (3 miles)
2010-10-11: 23:18 (3.5 miles)
2010-09-29: 23:00 (3.45 miles)
2010-08-16: 22:00 (3.3 miles)
2010-08-13: 30:00 (4 miles)
2010-07-28: 21:00 (3.15 miles)
2010-07-18: 20:00 (3 miles)
2010-05-01: 20:00 (3 miles)
2010-03-31: 20:12 (3 miles)
2010-02-09: 20:18 (3 miles)
2010-01-21: 20:25 (3 miles)
2010-01-15: 20:37 (3 miles)
2010-01-13: 20:52 (3 miles)
2009-12-09: 20:52 (3 miles)
2009-11-09: 20:40 (3 miles)
2009-10-09: 21:11 (3 miles)
2009-09-03: 21:00 (3 miles)
2009-07-20: 22:40 (3 miles)
2009-06-15: 21:16 (3 miles)
2009-05-25: 22.04 (3 miles)

Comment #107 - Posted by: gs at September 28, 2013 6:03 PM

19:08

Comment #108 - Posted by: Frank at September 28, 2013 8:55 PM

23:00

On a treadmill at 1% incline at 6,500 ft, Afghanistan. Definitely slow for me.

Comment #109 - Posted by: Victor 26/175/6'1" at September 29, 2013 1:02 AM

21:31 min on Nano's 3.0. Pose running is killing your calves for sure!

Comment #110 - Posted by: Marnix at September 29, 2013 10:16 AM

5.76km

33:04 with a low tempo (around 33 celsius)

Comment #111 - Posted by: orkun at September 29, 2013 10:42 AM

M/31/75kg/179

25'37"

Comment #112 - Posted by: Luiz Silveira at September 29, 2013 10:44 AM

Rest Days, Intercostal strain
Être prêt
Soldier for Life
M/55/6’/217


Comment #113 - Posted by: Pete In Sun City at September 29, 2013 2:52 PM

27:18
-1:18 from last 5k!!!

Comment #114 - Posted by: abh f/27/5'5/130 at September 29, 2013 3:16 PM

29:30 outside

Hate running

3.1 miles

Comment #115 - Posted by: hollyhog at September 29, 2013 4:03 PM

25 min.

Comment #116 - Posted by: Brandon at September 29, 2013 9:39 PM

6 x tabata intervals on treadmill;

1% grade
9.1 to 9.6
2 minute rest intervals.

Comment #117 - Posted by: ART/M45/5'5"/150 at September 30, 2013 2:34 AM

23:53 (pr - 23:49)

Comment #118 - Posted by: Dan M28/5'9"/175lbs at September 30, 2013 4:55 AM

23:53 (pr - 23:49)

Comment #119 - Posted by: Dan M28/5'9"/175lbs at September 30, 2013 4:56 AM

F/43/5'6"/140

29:21

Comment #120 - Posted by: mom to five at September 30, 2013 5:27 AM

tempo:
27min19seg

Comment #121 - Posted by: ricardo pedrosa at September 30, 2013 7:56 AM

25:30ish?

Need to bring phone to measure exact distance next time.

Comment #122 - Posted by: BenH M/32/5'9/168 at September 30, 2013 9:17 AM

34 male, 5'6, 178lbs

5km in 22:13. My last KM was 4:14. My next goal is to get under 22min.

Also, I'm training for a half marathon for Oct 27th.

Comment #123 - Posted by: Paolo at September 30, 2013 9:22 AM

20:21

Comment #124 - Posted by: Jerry at September 30, 2013 5:13 PM

20:06 - track
(6:14,6:30,6:38,0:42)

compare to 130801
18:57 - treadmill
(6:10,6:00,5:58,0:47)

compare to 130227
19:45 - treadmill
(6:10,5:58,6:37,0:58)

Comment #125 - Posted by: DLong (M/38/5'10"/185) at September 30, 2013 5:24 PM

1:31
1:35
1:37
1:39
1:41
1:42
1:40
1:45
1:47
1:48
1:48
1:50
0:53

21:22

(21:48 on August 2nd)

Comment #126 - Posted by: Justin M/27/5'8"/144 at September 30, 2013 6:43 PM

22:30

Comment #127 - Posted by: GiAirMo at October 1, 2013 12:26 AM

M/25/5'8"/150

22:23 (ran somewhere between 3 miles and 3.25 miles, but I'm pretty sure it was at least a 5k.

Comment #128 - Posted by: Jordan at October 1, 2013 6:35 AM

M/25/5'8"/150

22:23

I definitely ran more than 3 miles and less than 3.25 miles, but I'm pretty sure it was at least a 5k.

Comment #129 - Posted by: Jordan at October 1, 2013 6:37 AM

Male 44 - 21:57

Comment #130 - Posted by: Camacho at October 1, 2013 5:05 PM

asrx 22.22

on a treadmill incline kept going back to 0% and I let it for the last half (first half a 2%)

Comment #131 - Posted by: Nahtan 165#/1979/since 2008 at October 1, 2013 8:08 PM

23:11

Comment #132 - Posted by: Kevin: M/41/195/6' at October 2, 2013 1:53 PM

5k row
19:12

Comment #133 - Posted by: Troy at October 3, 2013 8:18 PM

10/03/2013

Sub'd C2 Row

21:23.7

Comment #134 - Posted by: tommykrackcorn at October 4, 2013 10:46 AM

22:48

Saved this WOD for the Microsoft Giving Campaign 5k! Probably lost a few seconds navigating crowds and varied terrain (about half a mile of gravel trail and nasty mud at the start/finish), but this was a great effort for me given my recent lack of running..

M/28/5'11''/195

Comment #135 - Posted by: Kent at October 4, 2013 3:41 PM

did this on a treadmill at 0.5% incline, with some minor technical issues: 24:07

Comment #136 - Posted by: Saam at October 4, 2013 11:18 PM

2013-11-05: Row 5k in 20mins.
2013-10-04: Torch Run: 23:18.
2013-09-28: 21:17.
2013-08-03: Sub 5 rnds: 1Km run/5 rep Shoulder press. 4 minute KM's, max 130#.
2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.
2012-10-01: DNC.
2012-07-08: 1-13:20, 14:20-20:00, 22:00-26:00.
2012-01-22: 21:00 (3.15 miles)
2011-09-22: 20:00 (3 miles)
2011-08-16: 25:00 (3.75 miles)
2011-05-22: 45:03 (10K)
2011-02-09: 24:00 (3.6 miles)
2010-11-29: 20:00 (3 miles Brkn@18:48. Hard)
2010-10-28: 20:00 (3 miles)
2010-10-11: 23:18 (3.5 miles)
2010-09-29: 23:00 (3.45 miles)
2010-08-16: 22:00 (3.3 miles)
2010-08-13: 30:00 (4 miles)
2010-07-28: 21:00 (3.15 miles)
2010-07-18: 20:00 (3 miles)
2010-05-01: 20:00 (3 miles)
2010-03-31: 20:12 (3 miles)
2010-02-09: 20:18 (3 miles)
2010-01-21: 20:25 (3 miles)
2010-01-15: 20:37 (3 miles)
2010-01-13: 20:52 (3 miles)
2009-12-09: 20:52 (3 miles)
2009-11-09: 20:40 (3 miles)
2009-10-09: 21:11 (3 miles)
2009-09-03: 21:00 (3 miles)
2009-07-20: 22:40 (3 miles)
2009-06-15: 21:16 (3 miles)
2009-05-25: 22.04 (3 miles)


Comment #137 - Posted by: gs at October 5, 2013 7:34 AM

24'42"

Comment #138 - Posted by: RAD at October 5, 2013 11:56 AM

28:20 Beat Jake for the first time :) ( comment #97)

Comment #139 - Posted by: Cyndee K at October 5, 2013 5:02 PM

Compare to:
100501 - 20:29 (track at park)
090720 - 23:11 (neighborhood route)
090307 - 22:58 (track at park)
080810 - 25:35 (neighborhood route)
080311 - 22:11 (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

Comment #140 - Posted by: B. Rhaly at October 7, 2013 3:05 PM

2nd time (another 5k in this post): 27:32

Comment #141 - Posted by: abh f/27/5'5/130 at October 11, 2013 3:19 PM

also, after a deadlift practice: 185-205-215-220

Comment #142 - Posted by: abh f/27/5'5/130 at October 11, 2013 3:21 PM

m/39/5'9/185
24:58
At least a little better than last time. Hopefully Endurance work paying off.
8/1/13: 27:12-Alltime worst. Currently weighing 7 lbs more than last time & focusing on strength program.
2/27/13: 24:23
Disapp. Done after work on a Saturday. Thought pace was good. Around 7:00/mi on 1st mile. Then 8 or 8:30, thought I pushed hard on last 400 or so. Good thing or would've been much worse. Rt quad tried to cramp after 1st mi, but didn't get bad. Didn't run intervals. Decent use of hips going up hills.
10/1/12:Ran course at Raulston arboretum. Intended to run sprints within 5k. Turned ankle pretty bad shortly after starting. Kept going after I recovered. Big struggle though.
27:55
4/8/12:Must not have done
1/2012:m/38/5'9/180
In Vegas. Decided to go for run. Turned out 5K WOD posted. Didn't realize it until I got back. So, ran 4.03 in 31:14. Dealt with crosswalks, etc. 7:42/mi pace. So converted to 5k - about 23:45
9/22/11: 23:25
Better pace at end this time. Didn't run intervals. Just tried to keep good pace.
8/16/11:
23:54. Rawls Ch Rd
Very disappointing last 1K. Avg pace around 5:30 on last 1K.
2/9/11: 24:04
10/28/10: 24:16 at Myrtle Beach.
7/28: 23:12
Felt great. Tried to use more hip as I saw at Games. Made down & esp up hills much better. Legs not near as tired.
7/28: 23:14
12/9/09: 24:25
11/9: 24:37
10/9: 24:40
9/3: 24:58
7/20: 24:38
6/15: 23:25
5/25: 22:21-PR
4/9: 23:30
See 7/20/09 for further history

Comment #143 - Posted by: jrm at October 11, 2013 7:37 PM

m/42/188

25:07

Comment #144 - Posted by: Scott Andresen at October 12, 2013 8:30 AM

24:48 @ home

Comment #145 - Posted by: Jdisch at October 12, 2013 9:40 PM

28:47

Felt slow and heavy all the way. Not sure if it a remnant of Thanksgiving weekend...

Comment #146 - Posted by: Ronnieboy M/50/5'9"/185 at October 15, 2013 5:01 PM

24.23

Comment #147 - Posted by: TB at November 29, 2013 4:13 AM

24.06 running with my Boerboel

Comment #148 - Posted by: Brandon at November 29, 2013 6:57 AM

Male 39/5.8/75k
22.36

Comment #149 - Posted by: Weebill at December 1, 2013 12:23 AM

45/m/176cm/73kg

23:37

Done 20131009

Comment #150 - Posted by: Memuc at December 9, 2013 11:18 PM
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