Tag: 5km Run

Today, Wednesday, June 11th, 2025, was one of those really satisfying training days where everything clicks. It involved two distinct sessions: a quick but intense push & core workout in the morning, followed by a strong 5km tempo run. Both workouts provided a great opportunity to practice a crucial, often overlooked aspect of training: checking your ego at the door to achieve the day’s specific goal.

Workout 1: Quick Push & Core Session

I was short on time for this session, so the goal was to keep the intensity high by maintaining strict 2:00 rest periods between supersets and focusing on tempo. This was my own programmed workout.

The Workout Blueprint:

• Superset 1 (3 sets):
  • A: Push Press x 20 reps
  • B: Toes to Bar x 12 reps
  (Rest 2:00 between supersets)
• Superset 2 (3 sets):
  • A: Bench Press x 20 reps
  • B: Weighted GHD Sit-ups x 20 reps
  (Rest 2:00 between supersets)
• Superset 3 (3 sets):
  • A: Neutral Grip DB Incline Press x 20 reps
  • B: Cable Overhead Triceps Extension x 20 reps
  (Rest 2:00 between supersets)

Movement Breakdown & Rationale:

This session was designed for high-volume muscular endurance in the shoulders, chest, triceps, and core.

Push Press & Toes to Bar: This pairing creates a potent push/core stimulus. The Push Press develops explosive overhead power, while the Toes to Bar challenges core and grip strength endurance.

Bench Press & Weighted GHD Sit-ups: The bench press builds raw pressing strength, while the GHD Sit-ups provide a high-skill core challenge. Superseting these forces the core to stabilize under fatigue.

Neutral Grip DB Incline Press & Cable Overhead Triceps Extension: This is a classic “push” finisher. The neutral grip incline press targets the upper chest and shoulders while potentially being friendlier on the shoulder joint, and the cable extensions isolate the triceps for a final pump and endurance test.

My Experience & The Lesson of “Checking Your Ego”:

This workout felt great, and I really hit the shoulders, chest, tris, and abs hard in a short timeframe. The key to making it effective was admitting that to achieve the day’s goal – hitting all sets of 20 reps unbroken and with good tempo – I needed to adjust the weight down. It’s always tough to make that call, to load the bar with less than you *could* lift for a few reps. But the stimulus I wanted was endurance and volume, not a one-rep max. By checking my ego and reducing the weight on the Bench Press (from 135 to 115 to 95 lbs), the Neutral Grip DB Incline Press (from 35s to 30s), and the GHD sit-ups (from 30lbs to 20lbs), I was able to successfully complete every set as intended. That was far more valuable for my Hyrox goals than struggling through fewer, heavier reps. It’s a crucial lesson: train for the stimulus you need, not just the numbers on the bar.

Workout 2: 5km Tempo Run

Later that morning, I headed out for a 5km tempo run. With a 5km PR attempt on the horizon in the coming weeks, the goal for this workout was very specific: run at a controlled “comfortably hard” pace, specifically sub-5:00/km, but *not* at an all-out threshold effort.

My Experience & The Joy of Holding Back:

This was one of those runs where everything just felt *good*. My goal was to lock into a sub-5:00/km pace and hold it. To my pleasant surprise, the main challenge wasn’t pushing to stay on pace, but actively having to slow myself down several times to avoid going too fast and turning it into a threshold workout! The first four kilometers were incredibly consistent (4:54, 4:55, 4:54, 4:52). This is a huge confidence booster, showing that my aerobic base and running economy are improving. Knowing I had to hold back means there’s another gear there when I need it for the PR attempt. I did indulge in a slight push in the final kilometer, clocking in at 4:42, which felt strong and controlled.

Overall Reflections:

Today was a great reminder that smart training isn’t always about going heavier or faster. In the strength session, it was about going lighter to achieve the right volume and tempo. In the run, it was about holding back to achieve the right stimulus. Both required discipline and a clear focus on the “why” behind the workout, which are key components of effective long-term training for Hyrox and any other fitness goal.

When was the last time you had to “check your ego” in a workout? Share your story in the comments!

Workout Summaries (June 11, 2025)

Push & Core Strength Session:

• Activity Name: Push & Core
• Start Time: 07:11:41 (Local)
• Duration: 43m 4s
• Calories: 316 C
• Avg HR: 113 bpm
• Max HR: 151 bpm

Detailed Strength Workout Log

Superset	Exercise	Weight	Reps	Avg HR	Max HR
1.1	Push Press	75 lbs	20	106	123
1.1	Toes to Bar		12	106	123
1.2	Push Press	75 lbs	20	114	129
1.2	Toes to Bar		12	114	129
1.3	Push Press	75 lbs	20	121	138
1.3	Toes to Bar		12	121	138
2.1	Bench Press	135 lbs	20	113	135
2.1	Weighted GHD Sit-up	30 lbs	20	113	135
2.2	Bench Press	115 lbs	20	119	141
2.2	Weighted GHD Sit-up	20 lbs	20	119	141
2.3	Bench Press	95 lbs	20	123	144
2.3	Weighted GHD Sit-up	20 lbs	20	123	144
3.1	Neutral Grip DB Incline Press	35 lbs/hand	20	116	136
3.1	Cable Triceps Extension	25 lbs	20	116	136
3.2	Neutral Grip DB Incline Press	30 lbs/hand	20	120	139
3.2	Cable Triceps Extension	25 lbs	20	120	139
3.3	Neutral Grip DB Incline Press	30 lbs/hand	20	123	151
3.3	Cable Triceps Extension	25 lbs	20	123	151

5km Tempo Run Summary

• Activity Name: Tempo – 5km at 5:00/km
• TOTAL TIME: 24:20
• DISTANCE: 5.00 km
• AVG PACE: 4:52 min/km
• AVG HR: 168 bpm
• MAX HR: 175 bpm
• CALORIES: 452 C
• TRAINING EFFECT: Threshold (Aerobic: 4.3)

5km Tempo Run Lap Data

Lap	Time	Avg Pace (min/km)	Avg HR (bpm)	Max HR (bpm)
1	4:54.6	4:55	161	168
2	4:55.7	4:56	168	172
3	4:54.1	4:54	170	173
4	4:52.9	4:53	172	174
5	4:42.7	4:43	173	175