6/14 WOD

Well, still nursing the back/glute strain - could probably work around it but want to make sure things are back to normal and it doesn't set me back even further. So in my place, my 9 year old daughter filled in for me.

Cindy (puppy scaled)

As many rounds as possible in 12 minutes
1 pull-up
4 push-ups
7 squats

She freakin' rocked it! 21 total rounds with about 10 seconds to spare. That is 21 pull-ups, 84 push-ups, and 147 squats. Amazing stuff. She even said that next time she wanted it to be a little tougher with more pull-ups. Ahh the energy of youth. Soon she will be crushing me on the WODs... :)

6/10 WOD

Back Squat 1-1-1-1-1-1-1 reps

Might be reaching that point of needing to take a week off. Or get a little more sleep. Or maybe it was just the legs being fried after those pistols yesterday and then the thrusters the day before. After the death by deadlift WOD, I figured I needed to focus on form better for this WOD. Definitely made an impact - trying to keep the weight on the heels made this tougher and I couldn't get close to my PR (which now looking at might be a bit inflated since I likely used poor form - particularly weight shifting to toes).

Warmup: CFWUx2 - 135x8 - 185x4 - 205x2

225 - 235(fail) - 225 - 230(fail) - 225 - 230 - 230

So yes, below my PR of 245, but like I said better form. I definitely felt this more in the glutes then the previous ones. Gotta start focusing on the heel drive in my air squats too. Did tweak my glute/low back on about the 4th lift. Probably should've quit there but just couldn't get myself to do that. Happy overall but will likely feel that tweak for the next couple o' days...

6/9 WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

First time trying this one. There definitely is something about Mary. Schnikeys, surprise, another tough one. I semi-scaled - did the HSPU's to my 55" bar setup, and did the one leg squats to a 12" box. After I finished I was able to complete a full round at full depth so next time I'll do that.

6 full rounds + 5 HSPUs.

Not bad. Sure would've been nice to have yesterday as a rest day though and not have done all those thrusters just the day before... Didn't have much energy/power tonight...

I won some rubber bumper plates!!!

So very cool! The folks at Wright Rubber were having a t-shirt design contest. I figured I would send in a few entries, what the heck, couldn't hurt. The only rules of the contest were that you had to use their logo and one of their slogans (I chose the "Train the Wright Way" slogan).

Cool thing was they were giving away three prizes:

1st - 230# rubber bumper plates shipped
2nd - 160# rubber bumper plates shipped
3rd - 50# rubber bumper plates shipped

I got the e-mail that I took 2nd place! Sweet! Interesting that they didn't choose the design I thought was my best design. The first place winner did a very contemporary MMA/fight style t-shirt that looked good. The CF crowd will very much dig it. Mine was more retro/vintage (at least that's what I was trying to create). So without further adieu, here it is:


I actually preferred this logo, with a photo of an actual bumper plate (but I'm not complaining and it sounds like they will print out the 2nd place design too!):

6/8 WOD

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Really wish I could've had a rest day today. But I already cashed that check. This one was deceptively tough. 75# thrusters... not bad. But 105? Ugh. Double unders sap the energy out of you quickly too. If you did 5 times the volume in single unders it still doesn't even come close to the intensity of 1 double under.

I did the first set of thrusters all the way through but then after that it was 3 sets of 7. For the double unders, it would take me 2-3 attempts to get through all 21 typically, until the last one where I did the full 21 straight through. Killed me. Haven't hurt that badly in awhile.

21:13

6/7 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Had to skip Saturday because I was not anywhere near where I could complete this WOD. I hit that DL WOD very hard and am still feeling the after-effects of that workout. My pull-up numbers suffered big time from the soreness of the DL WOD. Bench press improved a little bit though, so that is encouraging. Did 4 minute breaks between rounds. Still no kip... :( 160# bench press.

Previous Lynne:
Bench 12-11-9-7-6
PU's 17-15-12-12-12 (fairly certain these I didn't full extend to bottom)

Today's Lynne:
Bench 13-12-8-9-7
PU's 15-12-10-9-9 (full strict pull-ups, good ROM)

So 112 vs. 104. I'm blaming the DL's for significantly impacting my pull-ups, as I know I can do more than that (and have done more). The full ROM help softens the blow too...

6/5 WOD

Deadlift 1-1-1-1-1-1-1 reps

Frightening day - I guess I shouldn't have opened my mouth when I said I like the heavy days. This one is a beast since I know my 1RM - 333#.

So did the CFWU x 2 and then did some warmup DL's.

132 x 8
198 x 4
228 x 2

Okay, then came the heavy stuff (for me):

288 - 308 - 333 - 338(PR) - 343(F) - 343(PR) - 343(F)

Pretty stoked to increase my PR by 10#. But the form on that 343 was terrible - back angle too low, I had to jerk to get it started, and hips raised before shoulders. The 338 lift was better, but still need to work on form (back angle and hip raise).

This workout wrecked me...

6/4 WOD

Yay! Rest day. Thank goodness. But Unelastigirl was here again. Capped off a strong cycle by doing a scaled "Erin".

Three rounds for time of:
8 pound Dumbbells split clean, 10 reps
15 Beginner Pull-ups

The split clean was a new move for her, so we practiced it a little before she started. Takes a little coordination, but she was getting close. Need to focus on locking out the arms at the top.

Rd 1 - 1:45
Rd 2 - 2:47 (5 extra split cleans)
Rd 3 - 2:21
Total - 6:53

Beginner pull-ups, had to keep her honest for full ROM. But pretty good and a strong effort. Nice way to finish up the week. Keep the faith. You're already in better shape!

6/3 WOD

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Holy schnikeys!!! This one sucked. Was looking for some bushes to throw up on the second 800m but was able to keep it down. How many more stinkin' pull-ups? Interesting though that I read somewhere about not chalking to help prevent tears. I tried it and my hands actually hurt less. Sweet.

Couldn't do full "L" pull-ups, knees were bent. And of course can't kip but did a little momentum kick pull-up.

Run 800 meters (2:48)
40 L pull-ups (7:23)
Run 800 meters (3:17)
40 Strict pull-ups (11:16)
Run 800 meters (3:17)
40 Kipping pull-ups (6:59)

34:56

Sufficiently toast.

Unelastigirl was in the gym but TWay bailed this time. So we did some form work with overhead squats.

5-5-5-5-5

Just used the PVC pipe but was really working on ROM - as her nickname implies, very limited flexibility in shoulders. So this was a tough one for her. But made some improvements. Incremental steps. If she just trusts the program, she'll be good. Was definitely a tough one for her. More good work!

6/2 WOD

Overhead Squat 5-5-5-5-5 reps.



Haven't really done these with much weight, but I remember in Phoenix for spring break doing some at 65lbs. Of course, now that I look at that WOD (Nancy), I did 15 reps @ 65# (but recall struggling with shoulder mobility on those). Oops, should've started heavier.

65-85-95-115-125(3)

Next time I start with 115lbs, which is what I'm doing in the video above. I think really only #3 and #4 were good. Still need to work on form. Shoulders are nice and toasty after this WOD. Great core lift.

Christmas in June at the gym too as my weightlifting shoes arrived. So very exciting. They turned out exactly as I designed them, and I really like them. Much more comfortable than expected and the lifts felt good in them. Did today's WOD in them.

And the newbs continue to show up and work. Their consistency should be applauded. Today was a scaled version of Hansen.

3 rounds
15 KB swings 9# KB
15 squat thrusts (parallette assist)
15 situps (assisted)

Unelastigirl killed it tonight - she did 5 rounds and used the 18# KB vs. the 9# she used when she last did it. Her time was 12:12 for 5 rounds with the heavier KB. Last time was 12:03 for 3 rounds and lighter KB. Awesome work! Will you please stop with the "I don't feel like I'm getting in shape" talk? Sheesh.

TWay did better too with more aggressive squat thrusts. Her time improved as well from 12:46 to 11:27. If we can reduce the leisurely H2O breaks, that time would be even faster. Good work!

6/1 WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Nearly made a fatal mistake on this - tried the first split cleans (with barbell) with what I thought was 93lbs. Did one to test it and got the thing up but 15 five times?!!! No way. Then as I was lowering the weight I realized I had 135lbs. on there. Whoops. Small difference. Subbed dumbbells with 95# barbell.

4:17 - 6:27 - 5:51 - 6:34 - 6:04

Total time: 29:16

The newbs were here and were subjected to:

1-1-1-1-1 shoulder press
3-3-3-3-3 push press
5-5-5-5-5 thrusters

Shoulder press - 25-30-30-35-40
Push press - 40-40-40-40-40
Thrusters - 40-40-40-40-44

Still have crazy limited ROM on the squats. Gotta keep on workin' on that.

Way to work!

5/31 WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Man, another beat down girl WOD. I'm a day behind, as I took yesterday off for a road trip. This was a tough one. Struggled mightily rounds 2-4. Started pretty good and finished pretty strong.

5:43 - 8:51 - 8:41 - 7:50 - 6:23

Total time: 37:28

I also threw on my heart rate monitor for this. 162bpm avg. and 179bpm max. Not bad for 37+ minutes but when I raced cyclocross last season I was able to maintain 180+ for 45 minutes. So still have a ways to go but continue to build on the foundation.

The newbs were in and did a fun one - Cindy scaled:

12 minutes as many rounds as possible:
1 pull-up (beginner)
4 push-ups
7 squats

TWay did 10 full rounds and 1 pull-up/4 push-ups. Scaled with beginner pull-ups and parallette elevated push-ups on knees.

Unelastigirl did 15 full rounds. Scaled with slightly tougher beginner pull-ups and push-ups on the floor on knees.

Good solid effort! Will do a heavy arm-centric day tomorrow... muwahahahahaaaaaaa!!!

5/29 WOD

30 Muscle-ups for time

Well, let's see - I can do 20 ring dips and 20 dead hang pull-ups but can't do a single muscle-up. So instead of the 4:1 substitution (120 dips/120 pullups) I worked on muscle-up technique progression.

Started with a 20# vest on with the rings about 5' off the floor. Then I had my feet on a 18" box. So had a partial assist with the transition but then pressed fully up with feet off box. Did 15 this way. Then did the remaining 15 without the vest.

9:26

Just like with the kip I will someday figure this out...

5/28 WOD

Woohoo love the max rep days. They are hard, but a different hard then the nasty metcon days. Nice day of rest yesterday, feeling re-charged.

Thruster 1-1-1-1-1-1-1 reps

Hadn't done this before so wasn't sure where to start. But quickly found out.

110 - 130 - 140 - 150 - 160(fail) - 155(fail) - 155

Nothing special, but slowly improving shoulder strength. Keep on keepin' on!

The newbs were in for their final workout in the cycle. A good one:

5 rounds
10 pullups
10 box dips

Ratcheted things up for Unelastigirl, tougher beginner pullups and parallette dips on the floor. TWay did the 24" box dips and the standard beginner pullups. Some whining to start because they were sore, but eventually they stopped and worked... :)

Unelastigirl: 5:26
TWay: 7:27

Good work!

5/27 WOD

Rest day for me but the newbs were back at it. Did a scaled version of "Danny".

Complete as many rounds in 12 minutes as you can of:
12-15 inch Box Jump, 20 reps
pvc-15 pound Push Press, 15 reps
20 Pull-ups (beginner or assisted okay)

Well they did step ups onto a 12" box. And looks like I goofed and they did 20 reps of the push press.. Doh! And beginner pull-ups.

Unelastigirl - 4 full rounds!
TWay - 2 rounds + box steps

TWay will hopefully learn next time to give more than an hour for food digestion. Just not enough time before exerting yourself. My rule of thumb is about 3 hours.

Nice work. No more french fries!

5/26 WOD

"Barbara"

1 Round =
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, 3 minutes of rest between rounds.

I was actually pretty excited to see this one - no running! Plus, I had done it before so I could get a sense of where I was fitness wise from 2 months ago. But for some reason I didn't feel great and afterwards felt absolutely horrible. Throbbing head, queasy stomach, spent. I think I coulda puked if I had the energy. The only saving grace is that my ROM was better this time on the pullups and squats - so that likely played a role in the suffering (but not all of it).

Round 1 - 4:58 (previous 4:46)
Round 2 - 5:11 (previous 4:54)
Round 3 - 6:13 (previous 6:33 - finally a faster time!)
Round 4 - 8:12 (previous 7:57)
Round 5 - 8:31 (previous 7:59)

Total work time - 33:05 (previous 32:09) Note total time unfortunately doesn't include 3 minute breaks... :(

Oh well, off days happen. Thank you rest day tomorrow.

The newbs were back at it - the 2 days off is stretching itself - was 3 now 4. They're trying, but it can be frustrating when they can give 12 hours/day to work but can't give their health 30 minutes. Oh well, enough preaching. They were here and worked. Did a scaled Barbara for them:

5 Rounds
- 5 beginner pullups
- 10 elevated pushups (parallettes)
- 15 situps (assisted)
- 20 squats (used rope to get better ROM)
3 minutes of rest between each round

Had a little timing snafu, but got all of their times except for round 2.

Unelastigirl: 2:00 - ??? - 1:39 - 1:36 - 1:37 (probably can scale up next time)
TWay: 2:50 - ??? - 2:31 - 2:56 - 2:57

Some good work there. Introduced the beginner pullup to them and got a lot more depth on the squats. I would say that is some progress. Good work!

5/25 WOD

Run 5 K

Oh joy, more running. But gotta do it. Not my strength so keep at it until it is at least tolerable.

Well, I certainly didn't set the world on fire, actually fell asleep on the floor before I decided I better get a move on. Did the CFWU x 3 and hit the road. My 800m splits:

3:26 - 3:32 - 3:48 - 3:50 - 4:01 - 3:35

Total time - 22:56


Wasn't sure how to pace myself as I haven't run this distance in a long time. I'm still thinking the sub 6 minute mile is attainable under perfect conditions (track, good weather, no wind, and nothing else to do the rest of the day while I recover). That first mile of 6:58 was really pretty slow (but easy) since I knew there were two more to go. Definitely faded with 7:38 and 7:36 miles.

5/24 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Slept on a hotel bed last night, probably not the best day to be doing heavy lifting but oh well. Still waiting for my weightlifting shoes to arrive. Hopefully soon as they're supposed to make a pretty significant improvement. I goofed around with bare feet and work boots but neither felt right. Guess I'm used to the squishy feeling of running shoes.

New PR tonight on the CFT:

Back squat - 245# (same as PR)
Shoulder press - 125# (new PR, old 120#)
Deadlift - 333# (new PR, old 320#)
Total 703# (new PR, old 685#)

Not a huge jump - disappointed in the squat number. I tried 255# but failed. Full depth (below parallel) is still tough for me. Shoulder press - man, still pretty weak. But +5# is better than nuttin'. The deadlift is still obviously my best lift, almost shortchanged myself a few pounds - re-added and got the 333# number.

So all in all gotta be happy with some improvement. It's a marathon I need to keep reminding myself.

5/22 WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (GHD)
50 Sit-ups (Abmat)

Hero WOD, very meaningful with Memorial Day approaching. Click on the "Michael" above for details.

This was a tough one. Legs were pretty trashed from previous workouts, didn't have a lot of energy. 800m is not a fun distance either. My times were slower, but I gave it my all, felt a little pukey on the 2nd 800m. 800m times:

3:03 - 3:24 - 3:25

Overall time - 28:03

Dang those back extensions were torturing my hams. Situps were actually a partial relief and the easiest of the three exercises.

Will have a nice relaxing weekend and take one extra rest day on Sunday. But back at it on Memorial Day.

5/21 WOD

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

At some point in a lot of men's dreams, the idea of twins is quite appealing. Double your pleasure (and then they woke up). Well, these twins have no appeal whatsoever. Double the pain. Holy crap, whose idea was it to do thrusters right after handstand push-ups? Are you kidding me?!!!

Scaled the thrusters to 89# after a couple of attempts, first at 109#, and then 99#. Not sure if I could've gone much heavier than what I did. Also, my legs were bent for the L-pull-ups. Same position for the handstand pushups as before (55" barbell, hands 14" away).

27:50 (12:15 for the first twin, 15:35 for the second twin)

And the newbs were back in the gym for their 5th day - this completes two weeks for them. A little more focus this time - not so much yapping. Did a scaled version of J.T. for them (first one done on 5/7):

21-15-9

Push Press (8# db's)
Box Dips (24"/18")
Push ups (knees/hip bent/parallettes)

Amazing improvement in just two weeks:

Unelastigirl - 12:05 then, 7:00 now
TWay - 12:28 then, 8:08 now

Some dang good stuff. If we can keep the momentum going these two are going to get into shape! Great work! Little do they know that it doesn't get easier, you just go faster (and lift heavier weights)...

5/20 WOD

Four rounds for time of:
Run 400 meters
50 Squats

Have I ever talked about how much I dislike running? Well, throw in a bunch of squats to make it even more miserable. But this should help me in my quest for a sub-6 mile with no specific running training, CF only.

14:36

I did the 4 x 400's in about 6:12 on open road, an out and back. So I think on a track in perfect conditions the sub 6 minute mark is doable. But we'll see.

The newbs were back at it after an extra rest day (or slacker day more like it). They yapped and yapped during the warmup so I ended up putting them through a tough test, the one they didn't like last time:

Puppy+ scaled version of Hansen:

3 Rounds
9# KB swings - 15 reps
Squat thrusts - 15 reps
Situps - 15 reps

TWay: 16:03 (last time) - 12:46 (this time)
Unelastigirl: 14:43 (last time) - 12:03 (this time)

Only difference was both did assisted situps, so that cut into the time some. But overall they did great! Nice improvement.

5/17 WOD

Well, the day started out with a bad case of Montezuma's Revenge or reasonable facsimile. Not good. Wiped me out but I seemed back pretty close around 2pm. I know I'm not feeling well when I haven't eaten anything until 1:30pm. Figured I could do the WOD and I'd have a rest day tomorrow. Felt decent actually.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Well, 30 reps sucked... So did the 20. But I did hammer out the last set completely which was cool. The 2000 meter row definitely sucked. Did the rowing part in just over 16 minutes. The bench press part in just over 15 minutes for a total time of 31:16. Not bad... 160# BW.

The newbs were back at it after an extra day off. So I made them pay with a Tabata type circuit. Lat pull downs (40#), Push ups on the parallettes, situps, squats. 20 secs work/10 secs rest. 4 times each then move to the next station. Two full circuits. 16 minutes total. Good work!

5/17 WOD

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Well, those pullups destroyed me. Very tough. I probably should've scaled but oh well. I did use 25# plates instead of the 30# db's. Stepped down off the box.

28:30

Actually pretty happy with that time.

5/16 WOD

Lovely rest day on 5/15. A clogged up drain and a couple of hours in the crawl space made for nice rest. Not to mention the who knows how much food build up in that pipe... yuck. Sorry, wrong blog... :)

Anyhow, onto the 5/16 WOD:

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Seems like it has been awhile since I've done any major deadlifts, so this one spooked me a bit. Plus been struggling with hand stand pushups. After watching the HSPU progression videos, decided to setup a barbell on my squat rack (55" high). I pressed with my hands 14" away from the bar. So not true vertical, but again, making progress as I was able to get through all the reps (with breaks though of course). The deadlifts were challenging - but was able to do 10 in a row however so that is cool.

16:35

5/14 WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Well, I did the first round of glute-ham situps pretty close to ROM, alternating arms and touching the ground. 2nd set was no arms down and just below parallel. Last three sets were on a heavy bag on the floor with feet anchored. I would touch my head to the floor. Extensions were all full ROM. Tired core, that's for sure. Will definitely feel this one over the next few days. 19:03

The newbs were in for the final day of their 5 day cycle. Way to go! Had them do the following:

7 Rounds
Sumo Deadlift High Pull, 10 reps
Box Dips, 10 reps

TWay said, "Is that all we're doing?" I warned her the last time she said that she nearly tasted her dinner a second time. Afterwards she agreed that it was a hard workout. Unelastigirl said, "When are we going to do some cardio?" I'm trying to break the strength/cardio separate training mentality. Did you work as hard as you could? Yes. Okay then, you did cardio...

TWay - 9:11 20# SDHP, 24" box dips
Unelastigirl - 7:27 18# SDHP, 18" box dips

Two well earned days off for them. Now gotta start dialing in the food part...

5/13 WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Hmm... didn't feel great tonight. Lack of sleep, traveling, and poor eating the last few days I'm sure did me in. Got in 18 full sets, 1 below my PR. But this time I did full depth squats (4" lower) so that also contributed to the difference I'm sure.

The newbs were in the gym tonight too and I set them up with a Puppy+ scaled version of Hansen:

3 Rounds
9# KB swings - 15 reps
Squat thrusts - 15 reps
Situps - 15 reps

TWay: 16:03
Unelastigirl: 14:43

Notes - TWay parallette assist on thrusters, assist on situps

This was a tough one for them. But they grinded through to completion. More good work. We continue to work on the base foundation. Long way to go but off to a great start!

5/12 WOD

Well, I was off and out of town, but the two newbs continued the momentum. Very nice. They did Fight Gone Bad since they had done it before and were familiar with it. Great effort and already some nice improvement from the 5/6 version. Same scaling.

TWay: 258(then) -> 268(now)
Unelastigirl: 280(then) -> 334(now) - WOW!

Great job!

5/11 WOD

Got a head start on Tuesday's WOD, since I'll be traveling - I'll take Tuesday as my off day instead.

Power clean 1-1-1-1-1-1-1 reps

133-138-148-158-163-168(fail)-173!

And the newbs were in tonight too! Devised this circuit for them:

Pull downs (30#)
Deadlifts (35#)
Pushups
Situps
Box step up (12")
Squats
Push press (8# db's)
Row
Wall ball (basketball 8')

Two rounds, 1 minute per station, no breaks. Will record the scores later but good effort all around. Modified CFWU x2 to start too!

TWay: 142-135
Unelastigirl: 178-158

5/10 WOD

Back Squat 5-5-5-5-5 reps

Legs were a little tired after the 800's last night, particularly the calves. Nothing like some squatting to loosen them up.

133-153-177-197-197

Nothing special with the numbers, still learning how to do "real" squats, not the old style stop short of parallel but then say you were bada$$ and did the squat. These were full depth baby. Lost a little form on that last set and felt it more in the core. All in all a good effort.

Speaking of good efforts, tonight started the first cycle of 5 on, 2 off for the newbs. Unfortunately Unelastigirl couldn't make it but to my surprise TWay went for it. I devised a nice little workout for them:

- Pull-downs (have bands for pull-up assists, just too cumbersome in a 1 minute effort drill) - 25#
- Deadlifts! - 35#
- Pushups - parallettes/knees/hips bent
- Situps
- Squats
- DB push press - 8#

1 minute of work each station, 3 total circuits.

So a great solo effort and a good start to the new cycle.

5/9 WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Gawd I don't like running. But for short distances, I can suffer it out. These were going to hurt, that's for sure. Short enough to try think you can almost sprint these, but long enough to smack you in the face when you realize in the last 150m you went out too hot. Good chance for pukie if done properly... :)

So I have a course mapped out - an out and back starting at my house. It's pretty close, GPS varies a teeny bit but close enough. Some minor uphill/downhill. Would really like to try this at the nearby track, just not heading up there at 10pm by myself thank you very much.

So my times? Not bad. Had about 3 minutes of rest between each one.

2:43 - 3:01 - 3:14 - 3:03. Maybe that 6 minute mile is attainable... but going to need to run a little bit more.