8:32
Up and down my street.

M/33/5'7"/216lbs

1.0Mile - 10 Skylaps (8:00)

Quite proud of this one. Normally just do workouts and move on. This one was special. Blessed.

11:52 on the treadmill 

7:08 RX

M/40/5’9”/190#

11:42 on the treadmill

9:12

8:33 afraid of the dogs. 

5:57

Today: 7:31 
10/30/21: 6:40
4/19/20: 6:50

I did this WOD on Thursda, March 6vat night in 10:51 minutes.

10:00

8:01 on the air runner (matched my PR)
Did it after my Metcon (2k row, 5 burpees at the top of the minute, 14:40)

9:03

Rx’d: 6:45
211030: 6:46
200419: 7:14

8:10

M /42yo
Treadmill

M/42/250#/5’9”
7:56

7:07 at work. Long time since I’ve done a mile for time, worked me. 

9:39 for 100cal bike

6:42 *in hiking boots* started out at ~4:30 pace then slowed

211030: 6:34

GWU: Running WU w/Henshaw 

8:34 on a treadmill

M/32/5'11"/167
RX 5:46
Fastest mile in 8 years.
Uphill with the wind, downhill against the wind.
Real feel 32F. The ground is wet, but it's not raining, thankfully.

6:50 on treadmill with slopes between 0 and 3.5%

6.23 

7:54

15 minutes. Wouldn’t call it a run. Maybe a fast walk, slow jog. Hated every step. 

Male 40 Rx

8:18

7:31 Rx

7:31 Rx. New PR! Previously was 8:43

7:31 RX

7:31 RX. New PR! Previous 1 mile run was ~8:43 

6:46 rx. New PR! Averaged 50sec/200m
old time: 7:27.

6:11

10 min 1 mile run 

7:41 !! Haven’t ran in forever , treadmill, have me a good push at the end cause I was able to track it so easily- downside - getting up to 7.5-8 mph took a bit of time but prob made up for it in the end 
f/31/121

7:12

Rowing in lieu of running-2000 meters-11mins

7:31 RX. New PR! Last mile run ~8:42 

1mi as 4x0.25mi shuttle run 
7:28
m/30s/228lbs

Son(16)
Same route
7:38

8:37

5:45 

19M/174.75lbs/5’10

M/54 yo/5'9"/151 lbs

Rowed 1 mile (C2 rower, damper 10)

6:45
average watts 176

8:00.67

8:01.8

10:26

M/42/165 7:42. 

Jumping back into the WODs after a decade away and not doing much else regularly either

7:29 min

10:20. Could have gone faster. Was afraid I'd burn out. 

1 mi, Mar 6, 2024 - 8:39 

7:51

on the Trueform,
7:44

10 K Ruck 40#
In Wooded Terrian
at each half lap 
20 Push Ups
20 Ruck Curls
60 Flutter Kicks
1:47 Mins
59 M 177

Yesterday 8:31 with a tweaked hamstring. Fastest split in a 3 mile run. 

Current PR is 6:21 on 2/3/24 as part of a 3 mile race. 

Need to come back to this on a track after my hamstring is better. 

m/42/170lbs 

1 mile 10:07

1 MiLe 15 mins.

M/34/5'11/185

1 mile (200m back & forth x 4)  8m48

Sloppy dirt road

7:43

Well, that was a goat rope. 
20:19 ran (mostly)/walked over alternately cleared, snowy and icy dirt roads and trails, while Ginger and Scout competed to see who could foil my efforts by wrapping leashes around my legs, pooping, and generally being nuisances. At least it was outside on a beautiful mountain morning, and I didn’t slip or trip.  More than a mile, less than 1.5. 

Alternating SP and Bench Press
5-5-5-5-5-5
35# DBs-125-35s-130-35s-125#

61/5’8”/153

7:22 min

6:53 m

5.55min

8:15
Wow, age is a killer: once upon a time, this was <7.

6:22

Rx   5:55


PR on my Affiliates Running Course!!!

M/49/6'2"/185#

Raining here so sub'd with 120 cal assault bike 
7:55

9:28

M- 52 / 5'7 / 210 
Intermediate athlete 
9:51

11' 36"
weighted vest 6 kg 13'23 lb

7:22 Compared to 7:38

Felt good to run knee and feet still not 💯 but close. 
Post run DLx5 135-185-205-235-255-285-305

8min

10:07

9:17

For time:
Run 1 mile
12:00

7:02 - gew

42y/o M, 8:25

7'19"

5:59 (PR)
previous 6:10 on 8/8/22

M/34/175
2023 Quarterfinalist 

1 mile-9.55 in 5k run

Subbed 3mile echo bike
7:48
M/35/260#/6’3”

m/50/5'11/230#
Subbed 1609m Row (Totally forgot about run/row conversion)
6:42.7

10:15 high altitude 

8:41 with hill

120cal Schwinn Air Dyne
5:08

Not an equivalent time domain for me compared to 1 mile run but it still worked me good.  Running wasn’t happening this morning and didn’t feel like adding another 2km row to the list today. Did a bunch of weighted box step-ups (20# plate carrier, 24”) as part of warmup/cool down, and a few rounds of GHD sit-ups, ring pull-ups, and weighted walking lunges (30# KB overhead, 20yds) to do a little extra.

7:28

8.34 had to slow the pace due to back injury

Sub
1600m row
7:33

6:00

8:06
3 rounds 
10 goblet lunges
10 medball sit ups

15 year old boy, 5 mins 11 secs

1.7km in the mountains - 10m:40s 
Pace 6:13 /km

8:37, second mile in a 5 mile run

M/50-54 👨🏻‍🦳
7:42 <-1,61 km 
(running track, speed 12.4 km/h)

M/40/88kg/6’
6:02

1 mile: 10 minutes 49 seconds

Zero to 

Globo wod: If you are using a conventional treadmill use a slight incline.   Subs are 2000m row or 100/120 calories assault or echo bike.