Merys.net Rotating Header Image

September 15, 2011 – 5M

Marathon Training

5 Mile Run

My intentions were to run negative splits, but ended up with a tempo run, instead.  Guess that’s what happens when the last two miles are mostly uphill.  Should’ve planned my route a little better.  Plus it was still quite warm out.

Mile 1: 10:10
Mile 2: 9:46
Mile 3: 9:23
Mile 4: 9:37
Mile 5: 9:48
Average pace: 9:45 min/mile

CrossFit WOD

SWOD:  Power Cleans
2 x 5 Tall Power Cleans
2 x 5 Hang Power Cleans
1 x 5 Power Cleans

Finisher:
1 x 25 BW Squat jumps

WOD: AMRAP, 15mins

7 Front Squats (95/65)
(Jog outside)
7 Broad Jump
(Jog inside)
7 Knees-to-elbows

The SWOD was mainly practicing form.

Score: 8 rounds plus 6 broad jumps

<previous   next>

Leave a Reply