Wod Capachow
- 10x run 50m all out + 50m easy
rest 2 min
- 5x sled push 30 sec on + 90 sec rest
rest 2 min
- 10x run 50m all out + 50m easy
rest 2 min
- 5x battle rope power slams 30 sec on + burpees 30 sec (... read more
- Miles:
- 6428 total / 37 in 2013
- Goal:
Run 5min/mile; Run 5k in sub 20 min, swim a 100m in less than 1:10
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Wod Capachow logged 6428 miles.
Last workout 14 days ago. Help get them back on track!
Entries
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FIT
good Gym 00:55
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RUN
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RUN
good Tready 1.3 mi 00:16 12:18 pace
Plan: 0:30 on / 0:30 off, until form/pace deteriorates
3x @ 6:00 pace
3x @ 5:52 pace
3x @ 5:46 pace
3x @ 5:39 pace
3x @ 5:33 paceDone!
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RUN
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RUN
good Tready 2.5 mi 00:31 12:24 pace
Repeat 800m, recover 3:00, until form/pace deteriorates
1x 8:00/mi pace
4x about 7:30/mi paceit feels great to run...for about 2 min. Then I cave in. Come on lungs!
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RUN
good Long run 6 mi 00:52 08:39 pace
I had to stop after 5 miles. I walked for a bit and then finished off the last mile.
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RUN
good Dreadmill Threshhold Intervals 2 mi 00:25 12:30 pace
Plan: 4 min efforts @ 3 min rest. Repeat until form breaks down.
Executed:
4 x 4 min on @ 7:20 pace, w/3 min restJust enough to feel it, but not blow yourself out.
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RUN
good Short intervals 1.4 mi 00:18 12:51 pace
Plan: 90sec on / :90sec off, until form/pace deteriorates
Executed:
6 x 90 sec efforts
1. 8.5 mph
2. 9.0 mph
3. 9.5
4. 10
5. 9.5
6. 9.0My legs are slowly coming back. For a comparison. A year... read more
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RUN
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RUN
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RUN
good Run Intervals 1.5 mi 00:20 13:20 pace
Repeat 1:00 on,1:00 off, until form/pace deteriorates. (10x)
Most of these were done at about 6:30/mi pace or faster
By the end of #10 my legs were starting to feel like they would fail. So I dec... read more
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RUN
alright Dreadmill 4.7 mi 00:40 08:30 pace
That is the farthest I have run in 6 months. Getting back on the horse is painful.
- RUN
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RUN
good T-Mill 2 mi 00:16 08:00 pace
For Time:
1 Mile - Run @ 7:30/mi
1600m - Row @ 8:07
1 Mile - Run @ 8:30/miTime: 24:35
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FIT
good Row 1.6 km 00:08:07 08:09 pace
For Time:
1 Mile - Run @ 7:30/mi
1600m - Row @ 8:07
1 Mile - Run @ 8:30/miTime: 24:35
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Tough Mudder Utah 2012 - This is what happens if you get hit in the head with a wire. I lost 10 seconds of my memory. I don't even remember getting hit.
4 people liked what Wod Capachow shared -
Tough Mudder Utah 2012
5 people liked what Wod Capachow shared -
Tough Mudder Utah 2012 - in the middle of nowhere
3 people liked what Wod Capachow shared -
Tough Mudder Utah 2012 - Electric Eel. See those little wires? They make your body go BOOM!
4 people liked what Wod Capachow shared
Wod Capachow
Loading people...
Wow..wonderful...
8 months ago • Like