Actually PRd by 5 second. The guy who beat my ran 9:15.
I’ll shoot for that next time, then eventually a sub 9 2.4km would be awesome
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This seems so arbitrary, why not 2km or 2.5km
Couldn’t tell you. I think it’s the equivalent of a mile and a half? It’s one of the fitness standards for a lot of specialty areas that I’m interested in
Probably also because the olympic running track is 400m, so it’s 6 laps. That’s probably where it comes from
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I did the Google conversion and it’s 1.49+ miles. I would call six laps a mile and a half.
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Mile and a half is THE perfect distance, in the sense that it’s too long to sprint and too short to settle into a groove, so it just sucks THE WHOLE TIME.
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Not wrong at all
W2d5
1a press 5x5 w 50kg
1b chins 5x5 w 32.5kg
2 Front squats 5x5 w 85kg
3 kb swings 50 unbroken
4 bonus pump curls/triceps/delts. Light weight lots of blood
Weighed 83.2kg. hopefully weight keeps trending upwards
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Also got asked if I was a sprinter today by an old bloke at the gym, turns out he was a state runner way back in the day and he was impressed by my quads. Sadly I had to let him down and reveal that I would look like I was running in slow motion compared to a proper sprinter
That dog looks too happy 
Walter is the best. I freaking love that pup
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W2d6
45 minute fun run
Hit it at a bit of a higher intensity today. HR up a little but didn’t feel short of breath at all.
6 min run
5 devil press w 20s
10 chins
Rinse repeat
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W3D1
1a press 4x3 w 55kg
1b chins 4x3 w 35kg
2 Front squats 4x3 w 95kg
3 KB swings 50 unbroken w 32kg
Everything felt easy today. All the cleans were crisp. Boring work but effective work. I’ll save the ‘exciting stuff’ for HIC days
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Nice form on that clean. It always looks so easy to watch someone else do it correctly, and then I try to emulate it and, well, something gets lost in translation.
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Definitely worth having a couple of coaching sessions 1 on 1. I’ll never be a world class O lifter but I’m a long ways better than I used to be. They’re not the sort of lifts that can easily be coached online IMO
Ze proof in in ze pudding
Nice work @kleinhound mate
W3D2
HIC
Triple Miler
Run 1 mile
Recover 5 min
3x total
1st mile - 5:48 MASSIVE PR
2nd mile - 6:45
3rd mile - 6:39
Then some pump work
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