Monday, 03/14/11

For time:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.

Post times to comments.


JWM said...

I am going to head to the track (Shea Stadium) at about 0800 to knock this out if any of you want to join me. Let me know if you will be there and I will wait to start.

Adam said...

I won't be making it in the morning, doctor's appt.
Have fun!

JC said...

Sorry I missed you JWM, gonna try and do this one sometime today at the Stony II track. Anyone meeting at Arvin tomorrow? Earlier is better for me.

Matt said...


I've said it before and I'm going to say it again, Pose works. I learned from Dr. Romanov a few months back at a condensed one day seminar, so we only went over the method and perception. The other day I got my hands on his drill video. Just a couple of days of using it have made a world of difference. I only focused on mechanics and consistency today and didn't push myself at all.

Pre-2005/injury/two x foot surgeries (when I was younger), I was running 15:30+ two miles. Today with little effort:

6:35, 4:50, 3:14, 1:27 = 22:08 (all splits for 100+ points on the run)

Chris said...

Not awesome, but better than in the past. I've been adding 2 x 800m intervals (Hays tracks) to a lot of the strength days and it seems to have helped. Gym loops are good in their own way, but don't help lay down a consistent pace for me. Good WOD - 6:27, 4:54, 3:12, 1:27. I should be able to make it to Arvin at 0800.

jswobe said...

Subbed bike @ level 10 for the runs. (achilles still tender...) Not nearly as satisfying as running, but better than nothing...

3200m - 5:39
2400m - 4:17
1600m - 2:50
800m - 1:26

Aberdeen Proving Ground, MD

Joe said...

Super great way to kick off the week!!

Dan said...


JWM said...

6:23, 4:40, 2:57, 1:17 = 21:17

Got a little better as the WOD went on. I was not feeling it during the first mile.

Tex said...

Just not ready to run yet after the surgery so I did:
4 rounds of
100m walking lunge
50 sit-ups
25 calf-raises each leg
5x5 one arm vertical rower with 45lbs bar
5x5 one arm curl and 2x shoulder press 45lbs bar

Megan said...

9:01, 6:40, 4:25, 1:51..28:07 total time with rests.
Amanda and I ran together...Good way for us to do it. I think it went pretty well and hopefully she's starting to hate running less.

JC said...

Well, "sometime today(3/14/11)" turned into sometime 5 days later, but at least I finished it. I was dreading this one all week.

5:57, 4:35, 3:04, 1:22 = 20:58

Adam said...

I finally made up the WOD, but did gym loops instead of track:

21:29 total (w/ breaks included)

4 gym loops (1600m): 6:17
3 gym loops (1200m): 4:38
2 gym loops (800m): 3:06
1 gym loop (400m): 1:28