WOD:
5K run
Time: 24:33 (small, but significant, PR over the last time I ran a 5K in August 2011)
I have been primarily hammering short to medium length time domain WODs for the last 6 months. In the last 4 months, I have probably only run 5-6 times and I rarely did a WOD that lasted 18-20 minutes or longer with any constant intensity. So I was pretty pleased to PR on the 5k run today. Says a lot about either how good the CF Invictus programming is (in developing overall fitness) or in how little you have to specialize to get better /maintain competency in running/longer time domain workouts as long as you are working the shorter time domains hard.
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