Run 5K

WOD: "Run 5K"

35:00

Met at Cannonsburgh trailhead to run. Got stopped by train on way back and wasted 3 minutes looking for a way around.

Big race tomorrow!!!

Run 5K

Warmup:
25 pushups
15 back extensions
15 GHD situps
5 deep ring dips
5 back squats (185#)
20 squats
3 dead-hang pullups
samson stretches
leg stretches

WOD: "Run 5K"
Time 31:10

5K

Warmup:
1x15 pullups
1x15 pushups
1x15 back extensions
1x15 situps
1x15 squats
1x15 knees to elbows

WOD: "Run 5K"
Time 38:33

It was freaking hot, but I finished.

Run 5K

Warmup:
3x15 squats
3x15 situps
3x15 pushups

WOD: "Run 5K"
Time 38:55

Run 5K

Warmup:
3x15 GH situps
3x15 back extensions
2x15 dips

WOD: "Run 5K"
This was actually a 5.47K.

Time 35:21

Compare to 1/23/09. Shaved off 5+ minutes.

5K

Warmup:
10 turkish getups (5 each arm - 1 pood kettlebell)
20 pullups
10 situps
5 inverted pushups
Handstand practice

WOD: Run 5K

Time 41 minutes

This is huge for me. I normally only run when something is chasing me. I was able to go the full distance without stopping or walking. It felt really good. Didn't even get out of breath. This gives me encouragement for the big hike next weekend.

For those of you who are wondering, this is a turkish getup......only I didn't use Sherry, I used a 1 pood kettlebell