First, good job on Elizabeth Jason. I'm not sure if I could make it through 45 cleans at 185 lbs in that time. And, Speal is probably not the general rule for comparison for us mortals.
Today was a 5K. I have hockey tonight, but I really wanted to get this in, as I haven't run a long distance in a while. I was just going to do a light jog and save my legs for a game at 8:50 tonight. That didn't happen. I got to the 1 mile mark and saw I was at 7:04. I decided to try to do a CFE tempo WoD and maintain that pace for the full run. My splits were 7:04, 7:03 and 7:07 + 37 sec for the final 0.1 mile. This resulted in a total of 21:53. This was only 10 sec off my PR. Not bad for a tempo run. Normally I start to fast and slowly lose pace over the course of the 5K. Maintaining the pace made the time much more manageable. I am very happy with today's results, because I know it won't be hard to drop the average to just under 7 min/mile and get a new PR next time (when it will be cooler too).
We head to San Diego tomorrow afternoon, so I won't get in a WoD. We are planning to hit CF coronado on saturday for their free drop-in and maybe some running or murph on Sunday or Monday. I may be able to go to the affiliate on Tuesday am before my flight home. We'll see if I can fit it in and wake up on time. It is supposed to be a vacation after all.
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