January 28th, 2012

9 AM Class

Run 5k

Click here to check out your route. It is an “out and back” route. Shortly before you reach your turn around point you will pass through a gate. After that gate is 159th Pl SE, as you can see on the map, this is your turn around point. It is 2.5K out.

10 AM Yoga

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17 Responses

  1. Awesome.

  2. 26:19 rx’d

    Added about a min and a half to last time. I think it has ALOT to do with the hills. Last time was done to the speed bump and back a bunch.
    Overall, felt good!

  3. 24:13 for 6250k Row, semi-restricted range (85%?) (12.2 wks)
    Actually felt semi-normal, nice feeling. Just zone out working on pace & form. Goal was to maintain <2:00 pace and think I got it 95% of the time. Nothing will teach you not to pull/bend arms early like a huge row. VERY quickly realized I needed to be efficient!
    Great job with great numbers and effort on uncomfortable wod. I bet Jeff is proud.
    Thanks Brad for Satchel's 5k. I think the Cheek's are his favorite!

  4. Steve and I ran our first timed effort since New York not too bad given the still snowy sidewalks and a rambunctious puppy!

    34:40 w/ 4 30 sec walk breaks.

  5. 28:18 rx’d

  6. After the nightmare 2 mile start of Hidalgo about a month ago, I decided to skip the 5k, knee just doesn’t hold up.
    Completed Jan 7th WOD- 5 rounds of:
    5 pull ups (kipping)
    10 Box jump
    15 burpees
    20 WB (14#)
    2 minute rest
    22:43 (2:35,2:49,3:02,3:11,3:06)

    Then did 3 rounds of:
    350m row
    20 ghd
    2 minute rest
    10:58 (2:20, 2:19, 2:19)

  7. 27: XX ? It was fun running with Satchel today. He went easy on me.
    Wow Kandi, You guy’s must have started at 5:30 to finish all that. Nice work!

    • Nice job on the handstand today in yoga!! Next time I’m going to try not to do everything you can do.

  8. 45:51 rx’ed 3:15 slower than last time. Ran in Newtons but took a very similar route. I hate running.

  9. 25:04 Rx (-:57 from 9/2011)

  10. 26:22 on a Quinton Clubtrack tread at 0% grade – I expect my real results will vary a lot. It’s claimed that to get similar work the tread s/b set about 1%. My testing has shown the amount of deck cushioning and runner adaption to running on a tread (a runner will unconsciously train themselves to suck energy out of the drive) results in significant variation.

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