Run or row 5,000 meters for time
Post time to comments.
Compare to 221012 or 220802.
Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.
Beginner Option:
Run or row 3,500 meters
Comments on 221209
52 Comments
CFWUx1
21:56 row
Recovering from an ankle sprain. Didn't seem to bother me on this row.
27:40 RX run
M/40/5’9”/195#
39:45
Well, on the plus side, I have plenty of room for improvement.
19:38
5000m row
M/53/175/5'11"
Jan 1st 2023
Run 5,000 meters 26:57
Completed post 221228. Row.
21:21
PR - 19:41 ish? Checked the box.
5 km easy run, 35'.
..
Peace.
M/36/6’/178#
Ran two miles at a comfortable pace
Deo gratias
Row 5K for time
23:45
Row 23:38
22:59 run
21:01.1 Rx'd (PR)
Row
5k row
20:05
Run 5k
Today: 27:32 (still fat)
8/2/22: 27:17 (just fat now honestly)
3/25/21: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06
5k run 29:32
19:24 row
221209
25:59
Outside, 45F on somewhat hilly roads. Maybe ~150ft elevation gain. Still feeling the 300 squats yesterday
220802
Same route, 40F warmer
26:30
Son(15)
Treadmill @1°
28:02
Performed after class as a recovery row. 28:00. Female, 29 yo, 5’3”.
28:24
1 month after covid
1st time with a barefoot shoe
So many 5k rows and runs done before today that I just wasn't mentally up for another. What to do? Retest the 10k bike effort from 221130? Swim? I decided on:
Swim 1,000 yards then Run 1 mile (to keep some modality from today)
Swim - 20:18
Run - 7:34
Swim was slower than my slowest recorded 5k row time by at least a minute, and run was slower than a typical timed effort as I struggled a little to get the legs and lungs going after the swim - combined time much slower than my slowest 5k run. I am quite pleased with the swim effort in that I only had about a 3-5 second stoppage halfway through to verify distance complete, otherwise continuous. I haven't swam a single distance like that for several years, and was fairly surprised I didn't need to stop other than to verify progress.
Nice Job! That’s something I’ll have to try.
Thanks! Though a longer effort, it was a welcome change akin to some workouts I did way back when.
Or XC MTB
5.6 miles 45 mins
TLDR, was all ready to go out for a 5k trail run with the dog. Get about a minute into the run and my wearable tech completely freezes. No way to track the distance, no way to track the time, no way to track the heart rate. So what do you do?? We just kept on running, no idea how far, no idea how long, just knew what it felt like.
Me and the dog both came home happy. Fitness was achieved.
That is awesome!
19:00 21:05 last time. Sent it on the last 1000
Way to go!
20:43
Row 5k
25 minute run. 5k it definitely was not.
60/5’8”/155
Row 21:10
#2 overall (last time 21:02 PR)
too slow from 3500-4200 stretch; picked it up late but not enough for new PR
18:03
Beach Run
49:19
Those runs are so much more work. Nice job!
Didn't have it today.
Row - 20:36
Compare - 19:38
19:24 🥵 Pr is 19:22
Wife 2500m 19:10
Echo 17:30ish 10000m
So close! Nice push!
Subbed-
My son joined me this AM
so we did a bro sesh:)
I'll hit this Sat.
Beginner Option:
Run or row 3,500 meters
row 17:10.03
First time doing this benchmark. Time:19:45. I am 5'-9''
M/48/6'2"/180#
Concept 2 - 5000m row
19:21
Not used to distance yet, did
Row 2500m
concept2, res 5
11:35
Globo wod: If using a conventional treadmill use a slight incline. Bike subs: Assault/echo bike 300 calories, 10k bike erg, or road bike 10 miles.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Single modality. Monostructural. A benchmark that is mainly a test of endurance and stamina.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
TECHNIQUE SCALE
5 rounds of:
2:00 running jump rope
800-meter run
CONSISTENCY SCALE
4 rounds of:
50 squats
Run 400 meters
INTENSITY SCALE
Give yourself 1 hour to run the fastest 5,000 meters possible. Work/rest however you want to split it up.
MY STUFF
Did our 5k run sub with lunges, 200m run, and L-sits. 8 rounds. I've been neglecting L-sits too much since SLIPS stopped being included in the workouts. That's on me.
GENERAL FEAR LEVEL: 7
Nice subs. I've made it a point to program L-sits (along with the remaining SIPS) into my warm-ups and/or cool downs seeing SLIPS stopped being programmed.
Btw loved the warm up drills 💜❤
Ty & please continue to do the same when's we have an irregular WOD programmed
#Weakness exposed
🎯🎯🎯💥💥💥
Subconsciously I was NOT looking forward to Running WOD
Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way]
Completed approx 1840
Doing best I can with city measurements
Hi folks, awesome warmup, How many reps per drill?
This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).
Gold in this warm up! And so many legends in the video!!
If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."
So good to have an example of a structured warm-up, done by Chris H. I want to see the rest !