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Warm up: 200m jog, calf stretch, leg swings, butt kicks, mountain climbers

3 rounds of:
800m run: 3:38 (7), 3:13 (8), 2:52 (9) **PR**
400m run: 1:41 (7), 1:30 (8), 1:22 (9)
200m run: 0:48 (7), 0:43 (8), 0:39 (9)

Nice work 6am!
I recognize the third butt to the left and I think he's wearing his $80 underwear!
Warm up: bunch of stuff preparing for running (oh boy...not looking forward to this...) Some trepidation about how my knee would hold up.

3 Rounds of:
800m run 4:50, 4:17. 4:00 *PR
400m run 2:08, 1:58, 1:54 *PR
200m run 1:00, 0:56, 0:52 *PR
Surprisingly, knee felt pretty good!

When I first looked in my journal to see if any of these times were a PR, I was disappointed as I appeared to have faster times for 800m (3:40, 3:24, 3:20) and a comparable time for 400m (1:59) on Jun 17th. But then I realized, once I read my notes that I halved the distances to be kind to my bothersome knee, so the 3:20 was for 400m and 1:59 was for 200m! I must have eaten my Wheaties this morning! ;)

Congrats to Michel for his 800m PR That's awesome!
3 Rounds
800m Run
400m Run
200m Run

Best times:
3.19 - 2s off PR
1.28 - 1s off PR
0.44 - 2s off PR

Really wanted to get a PR today but no luck! Next time :)
PM:
Clean up Tony's...all 661 pounds of it...and his surrounding toys.
CrossOver Symmetry

Hot Tub/Stretch.
2 Rounds: 10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 Situps.

Front Squats 80kg/177# x2.
Deadlift to Knees (3 sec pause) 112kg/248x3.

EMOM10:
5 Burpees
Max Thrusters, 30kg/67#
Score: 52 Thrusters - paced it at 5 thrusters per round - probably sandbagged it a bit and could have done more, but I wasn't sure cause I've only done thrusters once in the past 3.5 months and only with 20kg/45#. And I dislike these more than wallballs. :)

Cooldown:
CrossOver Symmetry
Competition complete!

19.8 km ruck run (40#)
2 km portage
9 km canoe
3.3 km ruck run (40#)
Total time 4h33
Average pace throughout -
8:21min/km

11th place out of around 130 teams registered. Happy with the results but I felt much worse during race did I ever did in practice - not what one would hope for.

Back to lifting next week and resume the struggle to get some body weight back on!