Name: Playbook - Nick Bare - W3/D6 Block 1 - Long Run
Uploaded: 2023-11-29T11:31:26.358Z
Duration: 90 min
Description: W3/D6 Block 1 - Long Run

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

Keith

11.50 miles 
7:48 average 

Had to cut slightly short

Mikey Hyatt

Joey

Set out for 12. Had knee issues at 3. Finished at 4.

Jennifer

Noah Latshaw

Did a 5K today! Hills are hard! Recovery tomorrow with a small walk around and back at it for the next one!

Eric

Justin

Signed up for and ran a half marathon run! Averaged 9:02/mile - 13.01 miles :)

Eleazar

Ryan

Casey Guerrero

Swam in the ocean for 30/Beach run for 30

Calvin

No rest day. Had to hit this today. Beautiful day.

Dean Sole

Erin

Was going to attempt this but then saw someone with a QR code graphic tee at the gym and decided to scan it. I now own a plot of digital real estate in the meta verse.

Alec

The 12th mile kicked my butt and was slow going while keeping under my MAF.   Still had an average pace of 12:59.  Quite an improvement from my first 10 miler at 14:02.

Couldn’t stop at 12 miles and did the half marathon 13.1 miles. Average pace 8:14. This program has changed me physically and mentally! So thankful and hope everyone else is enjoying it too!! Keep going after it and never give up💪🏼

Marc Hoppler

Haven’t been able to run for 60 minutes straight in more than 8 years. Felt strong today. Could have gone another 15.

Robert

Rhett

Already feeling stronger. Learned the hard way that I don’t like GU power snacks and will be sticking to Cliff 😂

Chad

Shane

Dina

Done & Dusted. See you next week at the Go One More Marathon, people!

Hunter

*WORKOUT 1
Cardio - beginner
Easy run - Complete 60 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 12 miles at an easy pace (RPE 3-4) (Zone 2-3)

**Refer to the MAF 180 Formula within "insights" of the app.

12.0 mi Run

Running

W3/D6 Block 1 - Long Run

Noah

Ivan

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Brian Leigh

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

Jake

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W3/D6 Block 1 - Long Run

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