Mile: 5:12

5k: 18:24

10k: 37:16

Half Marathon: 1:29:10

Marathon: 2:54:17 

Olympic Aquathlon: 1:09:53


Workout Of The Day (WOD)

March 30, 2009

Monday 3-30-09

CrossFit:

10 rounds for time of:

10 Pull-ups
10 Ring dips

Derek - 13:49

CFR:

Run a 5k...each mile has to be faster or match the first mile time, otherwise foul. Each foul is 10 pistols both legs.

Derek - 19:14 and 1 foul
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