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)

April 27, 2009

Monday 4-27-09

Warmup: Jog a 5k (slow pace)

CrossFit:

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Derek - 39:12
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