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Posts Tagged ‘5k

Run 5km — from Sheraton Denarau Villas to Nandi Port and back.

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First decent length run in (and I have to think about this) maybe a year or more.

First thing to note: Viewbank is much hillier than Noosa (which I think is where I ran last) or the Western suburbs.

Second thing, and this is a good one, is that I didn’t struggle with pace or distance at all. I slowed way down at the end to baby a sore left ankle home, but otherwise could have kept going. Might need to look at getting some ‘proper’ running shoes vs the comfy but squishy Nike Frees. The ol’ Inov8 195s were great.

5.1km   0:30:06hrs   5:48km/min pace

https://www.strava.com/activities/400350563

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Around Lake Benalla.

27:00 ish

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M

Run 5 km
Course + data
Time: 24:00

Notes
Really nice morning for a run along the river. Form never broke down too much, but it started to take some attention to keep it there, especially in the last km or so. This is my first accurate 5k, so it’s nice to have the benchmark set. Calves will be sore tomorrow for sure :)

Food

  • Oats w/WPI, pear, almond butter [4/4/6]
  • Coffee
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June 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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