Warm Up:
Various dynamic stretches - straight-leg high step, knee-high step, heel-kick (can’t remember if that’s the right term
Jumping Jacks - 2 x 30

5K
Done as 3 miles.
1 - 9:26
2 - 10:48
3 - 10:13
Total 30:27

Last time (Oct 22) I only managed 2 miles in 22:53.  That was a pace of 11:26 and I know I had to stop and walk for a bit.  Today I did 3 miles, nonstop, at a 10:09 pace!  I can’t tell you how happy that made me!!!

Cool down:
Huge smile plus walk 0.5 mile and easy run another 0.5 mile.

Run 5k

Wanted to do it outside…but woke up to snow…so did it on the treadmill in 19:51.

Run 5k

26:02

I think my track might be a little short. Either that or I gotten faster. It used to take me 10 minutes to run a mile. That is years ago when I could run a mile. Tonight I was averaging 8:30. I figure as long as I keep using the same track I’ll be OK.

On the plus side, this is the first time I was able to run more than 12 minutes without having to walk for a bit.

PM WOD, I did Helen @ pack-subs from 4 days ago.
12:36. I’ll go with as RX’ed when I am sub-12 mins.

Front squats
145 x 7
165 x 7
185 x 7
Back squats
250 x 12

“Dan’s Alley”
AMRAP in 20

200 M
1 Rope Climb (Eyes to 18’)
5 HSPU
15 Squats

1 Hspu and 15 squats short of 4 rounds

gatorbub - 21 November 2008 04:01 PM

Run 5k

26:02

I think my track might be a little short. Either that or I gotten faster. It used to take me 10 minutes to run a mile. That is years ago when I could run a mile. Tonight I was averaging 8:30. I figure as long as I keep using the same track I’ll be OK.

On the plus side, this is the first time I was able to run more than 12 minutes without having to walk for a bit.

DuaneP - 21 November 2008 03:58 PM

Warm Up:
Various dynamic stretches - straight-leg high step, knee-high step, heel-kick (can’t remember if that’s the right term
Jumping Jacks - 2 x 30

5K
Done as 3 miles.
1 - 9:26
2 - 10:48
3 - 10:13
Total 30:27

Last time (Oct 22) I only managed 2 miles in 22:53.  That was a pace of 11:26 and I know I had to stop and walk for a bit.  Today I did 3 miles, nonstop, at a 10:09 pace!  I can’t tell you how happy that made me!!!

Cool down:
Huge smile plus walk 0.5 mile and easy run another 0.5 mile.

That’s a great feeling when you actually find running getting easier.  Keep it up, it can only get better-Congrats!!

20 rounds of “Cindy”

CrossFit Knoxville WOD:

20 rounds for time of:

5 pull-ups
10 push-ups
15 squats

Total - 22:17

We had about 5 guys in the two car garage box.  It was pretty tight.  Only two PU bars so some used rings and the others shared bars.  It cut down on some time but not too much.  Good excuse to rest.  Felt pretty good about it.  Would have gotten about 18.5 on Rx’d “Cindy”.  Tomorrow is our free Saturday in the park where we fight the cold weather and invite anyone to come out and train with us for a WOD.  It’s at 9am and the low for the day is supposed to be 26 degrees.  I hope it gets above freezing for the WOD.

Redneck Juggler - 21 November 2008 05:06 PM

20 rounds of “Cindy”

CrossFit Knoxville WOD:

20 rounds for time of:

5 pull-ups
10 push-ups
15 squats

Total - 22:17

We had about 5 guys in the two car garage box.  It was pretty tight.  Only two PU bars so some used rings and the others shared bars.  It cut down on some time but not too much.  Good excuse to rest.  Felt pretty good about it.  Would have gotten about 18.5 on Rx’d “Cindy”.  Tomorrow is our free Saturday in the park where we fight the cold weather and invite anyone to come out and train with us for a WOD.  It’s at 9am and the low for the day is supposed to be 26 degrees.  I hope it gets above freezing for the WOD.

nice effort. i did cyndi once with rings for both pushups and pullups.  i think the ring pulls were easier, but the ring pushups added pain.

I’ve got a 5k in the cold tommorrow.  supposed to be just a shade above freezing by the time it starts.  Seville Quarter Turkey Trot. going to see my 7:12 pace from last weekends 4.8 miler was real or a fluke.

Warm up:
5 strides on a turf field

Run 5 k
25:49

Run 5k

26:00

Philadelphia Half Marathon on Sunday so kept it easy today

row 1.5k
6:02

backsquats, 10 reps of each:
45#-95#-145#

Run 5K

Rough rocky trail 34:33   The hills, and rocks/bad surface really kill my time.  I felt really good though, breathing easy the whole way (no gasping for air   ).

5k (on a treadmill) - 24:30

Last time I did it on a treadmill I was still thinking that a 5k was 3.2mi instead of 3.1. As a result, I ran 3.2 just to be able to compare my times to last time I did it on a treadmill.

3.2mi this time - 25:15
3.2mi last time - 27:05

Run 5k for time

33 min (pr by 1 minute)

Plus Day 93 Personal Pull-up Challenge - 93 Kipping
and Situp nonsense - 82 consecutive
35 Deep Pushups

Today there was snow and work was cancelled. I did physioball raises with my ankles.  So I ran the 5k.  did it in ....

  5k= 24:48