we all Ran about 5km today then finished up with a barbell complex.(not for time though.) BB Complex was 4rds x 5 reps. 1 rep= (Squat Clean,fs,pp,bs,pp and ohs) weight going up ea. round. bou finished with 70kg shorty 55kg. lisa barbell rob finished with 70kg. Was really rough.
Aaron P. I GPSed the run and it was 2.94 to the end of the dock on the left and back. It was 2.48 to the gravel and back. I ran a sorry 28:12 legs and back are very sore.
time 48.18 yes I am slow but that's ok because I ran farther than ive ever ran before... I'm happy cause a year ago I couldn't even run 400m without sucking wind. Now I can do a 5k at a nice pace and not suck wind at all! I'm very happy with today and the outcome
Chrissy I was tricked when a certain long haired southsider came off of the wrong trail & I followed. Time was 27:28, so I'm guessing we went maybe a little farther based on my pace. I normally try to hold sub 9 when running hard & i felt better than last time, which wa low 26. Maybe next time I'll go the correct way.
Travis G aka "cookie monster" ran the prescribed route that Jon laid out for us at 22:25. So after getting my fat a*s whipped good by Southside dude I hereby officially renounce cookies, beer and pizza. After getting my butt whipped I thought maybe something was off so I ran again with the 6:30 group only to have one of them Caywood's run me into the ground. Today is starts!
19:43. Did a version of the Dutton Island run, lets call it the SS version. Unknown distance, feels good to be back at it! Thanks for being a killer host as always CFJAX!!!
Ran the Dutton Island 5k on Monday night, after the CFT...soo I opted for 1 mile with Sophia in the baby jogger. Seriously? Who decided these things were practical? Never again.
we all Ran about 5km today then finished up with a barbell complex.(not for time though.)
ReplyDeleteBB Complex was 4rds x 5 reps. 1 rep= (Squat Clean,fs,pp,bs,pp and ohs) weight going up ea. round.
bou finished with 70kg
shorty 55kg.
lisa barbell
rob finished with 70kg. Was really rough.
then I ran 3.5km with the next group.
How long is ya'lls run?
we extended the run past where we used to turn-around. it is now approximately 3.1 miles or a true 5K.
ReplyDeleteAaron P. I GPSed the run and it was 2.94 to the end of the dock on the left and back. It was 2.48 to the gravel and back. I ran a sorry 28:12 legs and back are very sore.
ReplyDeleterowed 5k 19:10. the heat like to got me.
ReplyDeleteHarry
time 48.18 yes I am slow but that's ok because I ran farther than ive ever ran before... I'm happy cause a year ago I couldn't even run 400m without sucking wind. Now I can do a 5k at a nice pace and not suck wind at all! I'm very happy with today and the outcome
ReplyDeletegreat job Laurie!!!!..ryan w.
ReplyDeleteYes Laurie I remember when you would sub a run for this or that now look at you
ReplyDeleteChrissy
ReplyDeleteI was tricked when a certain long haired southsider came off of the wrong trail & I followed. Time was 27:28, so I'm guessing we went maybe a little farther based on my pace. I normally try to hold sub 9 when running hard & i felt better than last time, which wa low 26. Maybe next time I'll go the correct way.
Travis G aka "cookie monster" ran the prescribed route that Jon laid out for us at 22:25. So after getting my fat a*s whipped good by Southside dude I hereby officially renounce cookies, beer and pizza. After getting my butt whipped I thought maybe something was off so I ran again with the 6:30 group only to have one of them Caywood's run me into the ground. Today is starts!
ReplyDelete19:43. Did a version of the Dutton Island run, lets call it the SS version. Unknown distance, feels good to be back at it! Thanks for being a killer host as always CFJAX!!!
ReplyDeleteTravis G, never ever renounce beer. Its just not american.
ReplyDeleteRan the Dutton Island 5k on Monday night, after the CFT...soo I opted for 1 mile with Sophia in the baby jogger. Seriously? Who decided these things were practical? Never again.
ReplyDelete9:55