1:44,1:36

Goal of 1:30 for each. 
1:30 fastest
2:00 slowest
More difficult than expected. 

Erg bike 1000m
2:00
2:01
2:05
2:07
2:03

Rx on air runner : 16'44"

1. 1:13 (fastest)
2. 1:16
3. 1:18
4. 1:21 (slowest)
5. 1:14

Manual curved treadmill.

1,250m Bike

-Rest 1:00 b/w rounds


1:44

1:52

1:50

1:50

1:34

My Training on Friday noon, January 31, 2025
5 Rounds, each for time, of:
400 meter Run
Rest 2 minutes
I ran the Intervals at 85% effort on the Speed Level 6.
This was my very first training on my  @nordictrack  T6.5 S Treadmill.
I set my Personal Record on this WOD.
I completed the Workout in 13:27 minutes | 3:03 | 2:49 | 2:34 | 2:30 | 2:31
I set my Personal Record on this WOD by  1:20 minutes.
https://youtube.com/shorts/CqXEWtsuXLk

38 / M / 5'9" / 137lbs

200m

59  <- fastest
59
61
63  <- slowest
63

Odds slightly uphill, evens slightly downhill.

Scaled, Ski 500m
Slowest: 2:26.5
Fastest: 2:18.6

58 yo M   1:46 / 1:41 / 1:36 / 1:36 / 1:32

1:25.8/1:29.4/1:34.0/1:36.4/1:37.6

Ran these today, Thursday 1/30. Wow were these times lousy:
worst = 2:09
best = 2:02
5 years ago these would have been sub-1:40. I'm getting so old and slow.

400m run 🏃🏻‍♂️ 
01:44:48 - slow 
01:39:07
01:34:04
01:29:53 - fast
01:38:19

2:02
1:47
1:52
2:00
2:00

m/48/6’4”/225#
Subbed 500m row
1:44
1:41
1:42
1:47
1:43

M50/77/179


1:35
1:30
1:45
1:44
1:46

Rx, on the trueform 
1:31 - fastest
1:33
1:40 - slowest
1:37 
1:32 - tried to make this my fastest but I executed wrong. 

231120
Rx, on the peloton tread 
1:48 - slowest
1:41
1:35
1:35
1:29 - fastest

m/37/180/89

1:37
1:38
1:35
1:34
1:32

400m row:
1:42
1:50
1:51
1:55
1:49

Treadmill
2:23
2:14
1:59
1:52
1:33

1:32 / 400 meter time with about a second or two increase per round. 

Still Coastie Nick. Made a separate account because I was unable to post comments for some reason. So if a million posts from me show up tomorrow, sorry.

Rd 1- 1:27
Rd 2- 1:29
Rd 3- 1:29
Rd 4-  1:34
Rd 5- 1:33

231120:
Rd 1- 1:35
Rd 2- 1:32
Rd 3- 1:35
Rd 4-  1:35
Rd 5- 1:31

Didn’t want to run on the ice, so I used the ECHO bike.

5 RFT:
1,250m Bike
-Rest 2:00 b/w rounds

1:44
1:42
1:45
1:41
1:34




https://www.facebook.com/share/p/14z72LUXn7/?mibextid=wwXIfr

F/35 assault runner 
3:22
3:11
3:29
3:15
3:02

40M Rx   1:50/1:40/1:36/1:36/1:30

Rx
Fastest:   1:17
Slowest:   1:21


1:21-1:20-1:17-1:18-1:17

4 rounds:
400m
2 min rest

1:45
2:03
2:09
1:58

Rx
Fastest time was essentially the same for 4 of the rounds at 1:31, tripped up in round 4 for a low of 1:49. All but that round were on a treadmill at 1% grade and 10mph. Ramped up the speed :20 before each round and got myself up to speed at t-minus 3sec.

400m run - 2 minute rest
1- 1:49
2-1:44
3-1:57
4-1:52
5-1:48

M/38 echo bike. Too cold out 🥶. 1.250m 300-360watts
1. 3.08
2.3.03
3.3.07
4. 3.00
5. 2.57 

M/53
10 Rounds 
200m(icy track)
Rest 1:00
Slowest Time: 59 Sec
Fastest Time: 36 Sec

M/40

Rx: 1:22 (fastest); 1:28 (slowest);7:08 (total time for all intervals)

Forgot to pack my running shoes today. Done in Metcons, lol.

Fastest: 1:28 (run 5)
Slowest: 1:46 (run 1)

No one tell my surgeon, please! I may be pushing this new hip considerably more than he advised.

5 rounds
rest 2’ 
row 500 mt 2:25
row 500 mt 2:19
row 500 mt 2:15
row 500 mt 2:17
row 500 mt 2:25

1:32
1:57

1:49, 1:38 run
2:00, 1:48 row

500 row as substitute for running. 
Fastest: 1:53
Slowest: 2:02

F|45|RX
2:07, 2:00, 1:57, 1:54, 1:52

1:36; 1:33.

M/39/200
RX 8:11.3

1:39.4
1:30.3
1:40.2
1:33.3
1:48.3

Facebook Group For Mainsite Followers

1:21,1:22,1:26,1:33,1:39

M/51/5'11/215#
Intervals : rest 2 mins
Row, 500 m | 1:55.1
Row, 500 m | 1:52.3
Row, 500 m | 1:55.8
Row, 500 m | 1:53.6
Row, 500 m | 1:56.4

M - 48
5’3” / 163

Fastest: 1:55
Slowest: 2:48

1:45, 1:44, 1:42, 1:37, 1:39

M- 53/ 5'7 / 225
Intermediate athlete
fastest 400- 1:42
slowest 400- 2:23

Outside in crazy wind & cold:
Fastest: 1:53
Slowest:2:14
This engine's built for endurance not speed. 

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
1:32
1:27
1:16
1:10
1:03

1:14.43 / 1:29.35

Compare: 1:18.56 / 1:29.68

M-43/178/77kg:
RX, 1'30''; 1'35''; 1'37''; 1'30''; 1'22''

400M Row
2:01, 2:00, 1:53, 1:58, 1:59

M 50/180cm/75kg

Sub 500m row for run

fastest 1:53
slowest 1:54

Run 1:17
Skierg 1:47
Row 1:40
Echo 1:45
Bikerg 2:17 🤷 what happened 

1:00/1:00

1:18, 1:16, 1:13, 1:17, 1:14

Subbed 100m swims
1:50, 1:42, 1:45, 1:46, 1:45

Lower back was not going to allow for running today so thought I’d give the pool a try, especially since this morning was allowing for it.  Still uncomfortable but manageable.

17:38 time on treadmill times between 2:06 and 1:51

On a regular treadmill, did all my five 400m at 18km/h 1% for 1min21sec on every one of them.

60 kettlebell swings @ 26 lbs (3x20 30 sec pause). Slowest 1:56 Fastest 1:20 (w/ 2min rest each round. I love CrossFit! These workouts fit great into my hectic schedule even if I have to do a two-a-day to make up!

On a Life Fitness Treadmill, 2.0 incline, setting up incline and speed every round
14 Km/h 1:53
15 Km/h 1:47
16 Km/h 1:40
17 Km/h 1:36
18 Km/h 1:33

rxd at the Y. Assault air runner. 


1:14
1:23
1:24
1:23
1:19

14:36

may have shot my shot on the first round. Died the last 100 the next 2 rounds and tried to find a sustainable pace the last 2. 

On echo bike
.33
.30
.30
.33
.30

I didn't track every intervall by time and I did a 1k buy in as well. However my first intervall was with a 2:45min/km pace and last one with 2:55min/km

14:56 total time with rests (avg of ~1:20 per interval)
Treadmill so all intervs same time.
 

M/50-54 🎅🏻
hanging on the bar in pauses
2:02/0:60
2:01/0:49
1:59/0:40
1:58/0:37
1:51/0:29

My comment did not go through:( ! Trying 1 more time. Slowest @ 2.50 mins, fastest @ 2.30 mins. Coming back to this after a long time and hence did not go all out. 

Globo wod: as Rxed. If weather permits do this outside on a flat track or trail.   For those of you doing this indoors It's OK to approximate the distance if your indoor track isnt exactly 400m (or laps add up to it), go slightly over if this is the case, and note this. If you are using a conventional treadmill use a slight incline.  If you don't have a treadmill or place to run sub 500m row or 29 calories assault or echo bike.