November 29, 2013

Friday 131129

Run 5K

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Outsiders CrossFit.


"Freedom is not free" with CrossFit EaDo - video [ipod] [mov] [HD mov]

Posted by Pukie at November 29, 2013 5:00 PM
Comments

At least it won't need gym equipment

Comment #1 - Posted by: Carla Northy at November 28, 2013 5:26 PM

It's to make sure everyone runs off all the junk we just partook in on this gracious Thanksgiving Day.
It happens, even us Paleo Freaks may go over the edge on days like today. Lol

Comment #2 - Posted by: Joseph at November 28, 2013 5:47 PM

Ran a turkey trot 5k this morning. I'm claiming it for tomorrow's wod.

21:38

Comment #3 - Posted by: Dave 31/6'/180 at November 28, 2013 5:58 PM

Woohoo! My kind of WOD!

Comment #4 - Posted by: Kizza (m/31/183/80) at November 28, 2013 6:27 PM

19min25

Comment #5 - Posted by: Felix guevremont at November 28, 2013 7:01 PM

7 Rounds plus 20 pushups

Comment #6 - Posted by: miajamarcin at November 28, 2013 7:05 PM

For anyone else really struggling to keep in the met-con groove, or trying to get back in, I have really found that adding a 75% effort 5k every week has helped me jump back in faster.

Obviously YMMV but it's been pretty stark for me. Hope everyone enjoyed the holiday.

Comment #7 - Posted by: Dave.Williams36@gmail.com at November 28, 2013 7:34 PM

24:45

Comment #8 - Posted by: Sandbox at November 28, 2013 10:14 PM

Subbed with row 5K
20:27

Comment #9 - Posted by: Fred 39/176/78 at November 28, 2013 10:17 PM

My legs are dead from yesterday's WOD, this 5k is going to be hell!

Comment #10 - Posted by: Richard at November 28, 2013 11:20 PM

24:02 (PR)
Compared to 130927 (24:09)

First mile felt slow and legs felt heavy from yesterday.

Comment #11 - Posted by: Stox at November 28, 2013 11:48 PM

As Rx'd - 24:09

M/30/170/Sea Level

Comment #12 - Posted by: Joshua B. at November 29, 2013 12:02 AM

Yes!
I called it the other day.
Although i have got 50 shades of soreness i will tackle it like a pro.

Comment #13 - Posted by: Chen M/25/5.9/163 at November 29, 2013 1:13 AM

Hey - I train at my local affiliate about 3-4 classes a day. I'm looking into either buying a pair of Nano 3's or Reebok Lifters to both train and WOD in. Are the Lifters "hybrid" enough to do this for 5-6 hours a day? Would you go Nano or Lifter? Thanks!

Comment #14 - Posted by: Dan at November 29, 2013 1:25 AM

Failed.
Gasses out after 3.5k
Guess i started too quickly, muscles sore and out of shape..
I will try again soon

Comment #15 - Posted by: Chen M/25/5.9/163 at November 29, 2013 2:33 AM

Hi , I know this is a bit off point but could somebody please tell me why there is no longer any scaled WOD's om the main site ? The link is there under the start here button but when you click it it just leads to an affiliate website.

Thanks

Comment #16 - Posted by: russell at November 29, 2013 2:43 AM

24:02 (PR by 7 seconds)

Legs heavy and sore for the first mile after yesterday.

Comment #17 - Posted by: Stox at November 29, 2013 2:53 AM

Did this one indoors today. The weather is crap here in the UK:
Run 5K:
Treadmill w/1% incline @ 1:1 - 8mph:10mph - 60sec:60sec
Time: 20:36

Comment #18 - Posted by: Simon Murray at November 29, 2013 4:50 AM

Rowing instead of running (recovering from injury)
Row 5K 20:53
M42/174cm/84 Kg

Comment #19 - Posted by: jankka at November 29, 2013 4:59 AM

To #14 russel here is the link to the scaled wod site http://forum.crossfitbrandx.com/index.php/forums/viewforum/16/ hope this helps.

Comment #20 - Posted by: maves M/35/192 at November 29, 2013 5:59 AM

F/52/5'6/116
5k 29:14
41 seconds faster than last time. Slow either way.
Swod presses 10 x 45, 7 x 55, 5 x 65, 3 x 72.5
Deadlifts 10 x 95, 7 x 115, 5 x 135, 3 x 155#
Strict hspu 1 x 10, 1 x 10, 1 x 9
Pullups

Comment #21 - Posted by: D.S. at November 29, 2013 6:04 AM

Many Thanks Maves

Comment #22 - Posted by: russell at November 29, 2013 6:48 AM

M/33/227/6'2"

Rx'd 23:43

Comment #23 - Posted by: Reece at November 29, 2013 7:11 AM

49/m/5'11"/172
Did 30 minutes on the treadmill with a total distance of 3.69 miles.

Comment #24 - Posted by: Mark at November 29, 2013 7:14 AM

M/207
11/20/13: 24'42

Comment #25 - Posted by: Jay cutler at November 29, 2013 7:56 AM

19:45

Comment #26 - Posted by: Simon Boote M/42/80kg/6' at November 29, 2013 8:15 AM

1st 5K in my life if 54 years & 15 if those years with MS, Wishbone 5K for YMCA St Cloud MN with my husband. 26:34 minutes. Resting today back to CF Saturday!

Comment #27 - Posted by: Marie Freed at November 29, 2013 8:21 AM

M/31/6'0"/185
Boise Turkey Day 5K
21:05

Comment #28 - Posted by: Adam G at November 29, 2013 8:37 AM

CrossFit football

Strength: Power clean 5x3 @ 165# (PR +3#). Also power clean 180x1 (PR +2#). Split jerk 180x1 (PR +10#).

WOD: 40y sprint x 10. Fastest was 5.8s.

Comment #29 - Posted by: Gavin at November 29, 2013 8:49 AM

5km row...sore hamstring has been making running problematic.

20:30

F/25/5'10"/175

Comment #30 - Posted by: Carla at November 29, 2013 8:50 AM

4900 meters @ 27:14

Satellite images show that my previous times are invalid because the inside lane at the track is only 395 meters (means I only ran 4938m total). So this time I ran in the middle lane (400m) but fudged the landmarks and stopped 100m short at the end... add about 35 seconds to my time based on pace. I must have been completely bored out of my mind to mess up half a lap, but I'll get it next time.

Comment #31 - Posted by: Joe Northside m/35/70"/195 at November 29, 2013 8:51 AM

filtered

Nice job on the prs, D.S. and Gavin!

Comment #32 - Posted by: Joe Northside m/35/70"/195 at November 29, 2013 8:52 AM

M/6'2"/346/27

50:14

Comment #33 - Posted by: Dawgsrus at November 29, 2013 9:08 AM

31:26

Comment #34 - Posted by: BW at November 29, 2013 9:10 AM

28:32; don't know the distance, but am sure it was more than a 5K.

Comment #35 - Posted by: Jim R. 51/5'8"/160 at November 29, 2013 9:31 AM

Actually have access to a rower, so I took advantage and did Jackie and her two younger sisters:

Row 1000m
45lb thrusters, 50 reps
30 pull-ups
Row 500m
45lb thrusters, 25 reps
15 pull-ups
Row 250m
45lb thrusters, 15 reps
10 pull-ups

24:51

Comment #36 - Posted by: EricS M/33/5'10/175 at November 29, 2013 9:40 AM

32:03

Comment #37 - Posted by: Mike Andridge/43/5'8"/175 at November 29, 2013 9:54 AM

M/23/5'11"/187.8

26:02.08; street

Comment #38 - Posted by: Miles Forks at November 29, 2013 10:00 AM

5k - 26:25 min

Comment #39 - Posted by: Brian M/48/68"/153 Ponte Vedra, FL at November 29, 2013 10:03 AM

5k - 26:25 min

Comment #40 - Posted by: Brian M/48/68"/153 Ponte Vedra, FL at November 29, 2013 10:05 AM

warm-up quart of egg nog
26:02 hills, 50% grass, old Jackie boy on leash.

Comment #41 - Posted by: LiiT M/40/6'1"/204 at November 29, 2013 10:06 AM

100 burpees - 6:56
5K on treadmill - cool down kept starting at 20 mins. Not sure of my time, but estimate around 30 mins

Comment #42 - Posted by: Rowan M/5'5"/150/49 at November 29, 2013 10:07 AM

Nice PR's D.S. and Gavin! Great way to start the day.

We did a team workout today. Carole and I lost to Doug and Rodney. Great fun!

Comment #43 - Posted by: Kevin C. (M/54/5'11"/176) at November 29, 2013 10:35 AM

25:15 5K. Man that was sadistic after the 400 squats yesterday! Quads are smoked.

M/38/72/198

Comment #44 - Posted by: Joel Propst at November 29, 2013 10:36 AM

Male/38yrs/5'10"/175

Ran Oyster Bay, NY Turkey Trot yesterday.

5k 22:35 lost time on my pr of 21:50

Comment #45 - Posted by: John at November 29, 2013 10:48 AM

Nice work Gavin

Comment #46 - Posted by: Mike Andridge/43/5'8"/175 at November 29, 2013 10:50 AM

First post filtered.

Great work Gavin, and D.S.!

Comment #47 - Posted by: Kevin C. (M/54/5'11"/176) at November 29, 2013 10:57 AM

Do you think main site programming (AsRx) is enough to compete? Since what makes you fit is intensity not volume, I don't see Elite athletes follow CrossFit.com.
What do you think?

Comment #48 - Posted by: CrossFit Quito at November 29, 2013 11:03 AM

R.I.P. Mike Jenkins World's Strongest Man and owner of Crossfit Gamma.

Comment #49 - Posted by: Mike Rusonis at November 29, 2013 11:14 AM

15min AMRAP 20 push-ups, 50 squats
8 Rds 23 reps
Rest 3 mins
Run 5 km 24:01

Comment #50 - Posted by: JBR M/38/5'9"/170# at November 29, 2013 11:56 AM

M/44/5'8"/169

20:40

Comment #51 - Posted by: Jon Craig at November 29, 2013 12:12 PM

@Joe N, thanks! Although I'm solely CFFB these days, I'm keeping an eye on all your posts!

Comment #52 - Posted by: Gavin at November 29, 2013 1:00 PM

32:09

Completed a workout prior to this of 15 mins of 20 push-ups and 50 squats. Made 5 Rounds.

Comment #53 - Posted by: RYAN J KUNZELMAN at November 29, 2013 1:01 PM

21:55

Comment #54 - Posted by: phill 37°21'41"N 118°23'43"W at November 29, 2013 1:26 PM

M/38/6'0"/210#

19:20. Felt good to get outside and run!

Dan (#13): I would not recommend either for doing a full WOD in. Have used them both. The lifter plus shoes are phenomenal for doing heavy squats (> 405#) because of their stability, but are not very good for burpees,double-unders, box jumps, lunges, and runs. I was very excited about the Nano 3s, but they were a tremendous disappointment. They look like they should be great for WODs, but they were not. They do not fit well, and feel awkward in general. They are poor for running, double-unders, box jumps, and lunges, and are not really great for anything in particular. I continue to use Vibram FiveFinger KSOs for most WODs because of their versatility, light weight, comfort, perfect fit, and low soles. I use Underarmour UA Spine shoes for pure running (extremely light and comfortable), and Reebok Lifter Plus shoes for heavy training.

Comment #55 - Posted by: Mike M at November 29, 2013 2:03 PM

Bad news. My back is a mess.

Tried to run and was in pain from the first few steps and am very bummed about that. Running is my first love.

Subbed 55:00 on the spin bike for 18km

Comment #56 - Posted by: Glorybelle (F/44/5'5/135) at November 29, 2013 2:09 PM

Filtered, and injured

Comment #57 - Posted by: Glorybelle (F/44/5'5/135) at November 29, 2013 2:11 PM

25:34

Comment #58 - Posted by: Dixon at November 29, 2013 2:49 PM

So sorry your injured hope you heal quickly. Good excuse to relax and enjoy the holiday.

Comment #59 - Posted by: D.S. at November 29, 2013 2:51 PM

25:58

As rx'd

Comment #60 - Posted by: Brett (25/M/188cm/79kg) at November 29, 2013 2:54 PM

As rx'd

17:54

(M/17/6'0/165)

Comment #61 - Posted by: @pshort14 at November 29, 2013 2:58 PM

25:43. Could have gone faster but did another wod first. Got work off all that turkey day junk I ate. Haha

Comment #62 - Posted by: Pond 74"/205#/33yo at November 29, 2013 3:04 PM

Glorybelle - so sorry to hear that! Hope you feel better soon.

Comment #63 - Posted by: Joe Northside m/35/70"/195 at November 29, 2013 3:16 PM

5k -> 29:46

Comment #64 - Posted by: fjporcel at November 29, 2013 3:22 PM

6km 700m 32min

Comment #65 - Posted by: Mür at November 29, 2013 3:24 PM

Glorybelle- sorry to hear the bad news. Take some time off of those things that irritate it, and maybe find yourself a good massage therapist.

Good luck!

Comment #66 - Posted by: Kevin C. (M/54/5'11"/176) at November 29, 2013 3:28 PM

M 39/5'7"/132

Turkey Trot 5k: 20:44

Comment #67 - Posted by: Dan D at November 29, 2013 3:29 PM

5km 23,5min

Comment #68 - Posted by: Mür at November 29, 2013 3:29 PM

M37/6'/205

25:15

Comment #69 - Posted by: Joshw at November 29, 2013 3:41 PM

23:20 bluffs park after yesterdays wod

Comment #70 - Posted by: Kri$ at November 29, 2013 3:54 PM

@CF Quito/#48, main site programming alone is not enough to compete. It takes a while to build strength. You can limit metabolic conditioning to 1x/week and then increase it to daily for 2-3 weeks and you will have great metcon for competing. You can't do that with strength. Strength had to be a 4-5x/week process.

Met cons that work the aerobic pathway will hinder strength and even reduce strength. Top athletes work metcon but never at the expense of strength.

Note that I'm not stating that main site won't make you fit, because it will. Your question was about competing. I also believe one can become fitter by doing more than mainsite alone. Bingo showed us how with CFSB (CrossFit strength basis). CFFB (CrossFit football) ups this to another level. Other programs, such as Outlaw work as well. Even a simple Starting Strength routine would work, although the strength portion may interfere with the metcon. This is why central programming for strength and conditioning is ideal.

Comment #71 - Posted by: Gavin at November 29, 2013 4:03 PM

27:39

M/27/6'0"/233

Comment #72 - Posted by: Price Goosby at November 29, 2013 4:16 PM

22:04. I can't break low 20's and I've been trying

Comment #73 - Posted by: Luis Estrada at November 29, 2013 4:36 PM

Modified for my CoCr & Polymer Knee
Row 5k: 23:55
Être prêt
Soldier for Life
M/56/6’/215

Comment #74 - Posted by: Pete In Sun City at November 29, 2013 4:41 PM

M/33/78kg/1.80mts
22:20 nice pull!

Comment #75 - Posted by: Dax at November 29, 2013 4:56 PM

Mile treadmill run @ hotel = 8 mins

Around 4:30 first 800, 3:30 second

Comment #76 - Posted by: matt h 52 184# 3-9-11 at November 29, 2013 5:12 PM

25.45 RX

M/6'4"/203

Comment #77 - Posted by: Brandon at November 29, 2013 5:16 PM

5k 28.30

Comment #78 - Posted by: Sergio at November 29, 2013 5:31 PM

m/40/74"/248

1 mile warm up - 12 min

30:51 treadmill

Comment #79 - Posted by: JH at November 29, 2013 5:43 PM

Clock went out, but about 25:30

Comment #80 - Posted by: Will (M/42/175/71") at November 29, 2013 5:43 PM

M/42/185

25:08

At King Street. No incline. Been working to increse distance to 4 mile runs. Ran 3.35 miles in 27 minutes.

Comment #81 - Posted by: Scott Andresen at November 29, 2013 5:51 PM

M 43/185/6'
26.15. Last time 26.36.

Comment #82 - Posted by: Mike at November 29, 2013 5:52 PM

19:17

Comment #83 - Posted by: Ben at November 29, 2013 6:48 PM

M 27/6'3"/194
Row 5k = 18:59 (PR)
-Motivated myself the whole way to break 19min (2.5k Split = 9:27).

Comment #84 - Posted by: Tom D at November 29, 2013 7:23 PM

Just saw the video. Their idea was awesome. Definitely something to think about when doing each WOD.

Comment #85 - Posted by: MIke M at November 29, 2013 8:17 PM

14:22

Comment #86 - Posted by: Steven Carmody at November 29, 2013 9:09 PM

PR'd: 22:22

Comment #87 - Posted by: Aaron at November 29, 2013 9:17 PM

28:15

Comment #88 - Posted by: Peter Sullivan at November 29, 2013 9:43 PM

@Joe N, Kevin C and D.S. thank you. I know I'm just feeling sorry for myself. I'll try to stay positive and rehab the back safely so I can be back at it in no time.

Comment #89 - Posted by: Glorybelle (F/44/5'5/135) at November 29, 2013 9:59 PM

26:28 (PR)

Compared to 130927 (29:43). Legs were burning until after the first mile.

Comment #90 - Posted by: Richie at November 29, 2013 11:52 PM

24.07

Comment #91 - Posted by: Ben at November 30, 2013 4:19 AM

23:58 - On my Cambridge course. GPS seemed to have me run farther than normal!

Comment #92 - Posted by: Edwin 31/M/68"/170 at November 30, 2013 6:11 AM

33:55

Comment #93 - Posted by: Ronin at November 30, 2013 7:27 AM

F 26/125/5'4"
23:50

Comment #94 - Posted by: Kacey at November 30, 2013 9:20 AM

24:29 rx

Comment #95 - Posted by: gb 46/m/71"/185# at November 30, 2013 9:46 AM

21:46

Comment #96 - Posted by: myles456 at November 30, 2013 10:57 AM

23:47 Rx'd

Comment #97 - Posted by: Tormod at November 30, 2013 12:31 PM

24 años / 185 lbs

24:08 al 75% de mi capacidad

Comment #98 - Posted by: Alberto Piña Ortiz at November 30, 2013 4:48 PM

Thanks Mike - really helpful

Comment #99 - Posted by: Dan at November 30, 2013 5:05 PM

Camp Djibouti, Africa. Turkey Trout 5k/3k walk:
21:19 on 30th Bday.

Comment #100 - Posted by: Rolando Brooks at November 30, 2013 10:33 PM

row 5k

22.43

Comment #101 - Posted by: marc 43/200/6' at December 1, 2013 2:37 AM

Turkey Trot, 19:55. After 3 months lay off due to injury.

Comment #102 - Posted by: milarep at December 1, 2013 3:58 AM

too bad, 21.53 (PR: 21.31)

Comment #103 - Posted by: Marnix at December 1, 2013 5:52 AM

22:51 as rx'd cross-country

Comment #104 - Posted by: MAGNUS 28/5'8"/155 at December 1, 2013 12:06 PM

M/185/5'8"/35
21:42 rx'd

Comment #105 - Posted by: JBS at December 1, 2013 2:02 PM

3 mile run...
21:39
Then
30 K's to E's
25 PushUps

Comment #106 - Posted by: dyagg at December 1, 2013 4:22 PM

24.26
On tready at 2 degree incline

M/30/71kg/171cm

Comment #107 - Posted by: jbob at December 1, 2013 6:27 PM

I mountain biked Taejung Imdo, instead. 30 km course.

Comment #108 - Posted by: Mik Fanguy at December 2, 2013 6:51 AM

23:00 (PR)

Comment #109 - Posted by: Alex M/23/6'0"/184 at December 2, 2013 1:29 PM

tempo total = 26min43seg

Comment #110 - Posted by: ricardo pedrosa at December 2, 2013 2:51 PM

M/27/1,87m/92Kg

24:29 - RX

Comment #111 - Posted by: Arthur at December 2, 2013 6:33 PM

Run: 5k
21:09 (-0:04)
Feeling pretty rough after turkey-based self-abuse.

Comment #112 - Posted by: Harpo m/46/5'7"/145 at December 2, 2013 8:47 PM

5k Run in 18:30

Comment #113 - Posted by: Sam at December 2, 2013 9:03 PM

26:14, ran it after doing the 7 sets of 2 thrusters, left leg felt like it was going to fall off. :)

Comment #114 - Posted by: bowman 35/M/5'8"/170 at December 3, 2013 7:48 AM

5km in 23:30

Comment #115 - Posted by: Javier at December 3, 2013 12:20 PM

6 x tabata intervals on treadmill;
1% grade
9.2 to 9.8 mph, 25 sit-ups, 2 min. R.I.'s.

Last time-

6 x tabata intervals on treadmill;

1% grade
9.1 to 9.6
2 minute rest intervals.

Comment #116 - Posted by: ART/M45/5'5"/150 at December 3, 2013 3:04 PM

23.15 (PR)
Previous: 23.48

Comment #117 - Posted by: Wolfe Khongchan at December 3, 2013 4:22 PM

sub 6250m row 26:47

Comment #118 - Posted by: lucio1928/41/182/95 at December 3, 2013 4:54 PM

M/31/170/68"

A few days late 22:05

First 5K in a while.

Comment #119 - Posted by: JC at December 4, 2013 4:25 AM

M/41/179cm/89kg

29:38.

Compare to 120927: 30:21

Comment #120 - Posted by: Jose-Luis Morales at December 4, 2013 10:20 AM

30:06

Comment #121 - Posted by: Pacers at December 4, 2013 4:55 PM

26'13"

Comment #122 - Posted by: RAD at December 6, 2013 11:44 AM

m/40/5'9/187
Run 400m, pose work, dynamic stretching
26:16 disapp overall. Just need to improve cadence for entire run. Try to make time for endurance work.
9/27/13: 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 #123 - Posted by: jrm at December 9, 2013 5:58 AM

45/m/176cm/73kg

24:55 (last time 23:37)

New route at Forstenried, flat.
Wanted to do 7x2 thrusters before, but failed below previous PR at 75 kg already and gave up because it didn't feel right in my lower back.

Comment #124 - Posted by: Memuc at December 10, 2013 5:19 AM

M/38/178/82 Kg.

RUN...? BLEAH !! TROPPO FREDDO
PREFERITO 20' DI DOUBLE UNDER !!!
MA DOPO 10' LA ROPE CRASH ...
COMPLETATI 170 D.U.

Comment #125 - Posted by: cristian rollo at December 10, 2013 12:29 PM

Rxd
25:12

Comment #126 - Posted by: Artur G at December 19, 2013 2:59 PM

Rxd
27:22
133m INDOOR TRACK

Comment #127 - Posted by: batman24 at December 23, 2013 8:35 AM

Rxd
27:22
133m INDOOR TRACK

Comment #128 - Posted by: batman24 at December 23, 2013 8:37 AM

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Comment #129 - Posted by: js wings 2.0 at January 3, 2014 2:30 AM

http://jswings20fan.tumblr.com/ jeremy scott adidas 2013

Comment #130 - Posted by: adidas jeremy scott shop online at January 4, 2014 4:04 AM

5km

31:01

Comment #131 - Posted by: Matt W at March 8, 2014 4:41 AM

21.30

Comment #132 - Posted by: JBS at March 20, 2014 1:10 PM

5km. 22.05min Last km was all up hill with a head wind from hell

Comment #133 - Posted by: sylok at March 20, 2014 3:22 PM

M/6'/180/43
18:45

Comment #134 - Posted by: Joad at March 24, 2014 12:20 PM

30:12 easy pace; 1st real run of year.

Comment #135 - Posted by: Ronnieboy M/51/5'9"/185 at May 22, 2014 5:15 PM

26:07

some improvement.

Comment #136 - Posted by: Ronnieboy M/51/5'9"/185 at July 8, 2014 4:24 PM
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