At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.
0:00 - Run 800M
6:00 - Run 400M
9:00 - Run 200M
11:00 - Run 100M
12:00 - Run 100M
13:00 - Run 200M
15:00 - Run 400M
18:00 - Run 800M
Post interval times to comments.
Compare to 9/12/11.
16 comments:
YAY SCOOT!!! Congratulations on finishing that Ironman. Great time!
Ironman 70.3 races consist of a 1.2 mile swim, a 56-mile bike and a 13.1 mile run. Scoot did all that in just 5 hours and 41 minutes!
wow! crossfit really works!
nicely done Scoot
Awesome Scoot!
Thanks! The time was actually 5:23:16. I started in the 4th wave.
And yes crossfit did work and help me improve.
that's really awesome scott! great job!!!!!!!!
Way to go Scott! Woohoo!
Scott: Must have been those walking lunges with the 45# plate. Now if you'd just press the plate as you lunge, you'd knock another 10 minutes off your time. HA! Great job.
keep your talking pugh. see how crossfit helps you on that 5k this saturday.
Way to go Scott. Nice pace on the bike (20.44 mph !)
Thanks everyone! It was the most physically demanding thing I have ever done. I was almost in tears when I finished (a mix between pain and relief).
800m 3:12
400m 1:19
200m 0:50
100m 0:21
100m 0:20
200m 0:59
400m 1:45
800m 3:56
Felt like I "hit a wall" in the last 800m. I like this WOD.
did 80
40
20
10
10
20
40
80
YEA BURPEES
Nice job Scoot! That's AWESOME!!!
How did everyone else do on the sprints?
I rowed, forgot to look at my times for each part, but my total time was 23:05.
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