Irslan Ali

Track Sesh

13:41s warm up at zone 2 (3,000m = 1.86 miles) + dynamic drills

400m = .25 miles x 4 60s rest

3:20 - 3:30 km pace = 5:22 - 5:38 per mile (18.5kph avg pace = 11.5 mph)

Covered each of the 400km in 1:15-1:20 minutes

4 km = 2.49 miles

3:30 - 3:40 km pace = 5:38 - 5:54 per mile
(17.5 kph avg pace = 10.9 mph)

Covered the 4,000 meters = 2.49 miles in 13:20 minutes

400m = .25 miles x 4 60s rest

3:15 - 3:20 km pace = 5:14 - 5:22 per mile
(19.5 avg kph pace = 12.1 mph)

Last set I sent it and ran at 20-21 kph the whole time (12.4 - 13 mph)

Covered each of the 400km in 1:10 - 1:15 minutes

5 min cool down jog

Total workout time including warm up and cool down was 55 minutes flat

Total distance covered 12 km = 7.46 miles in total

Getting faster and faster 💨

Courtesy of

Winning isn’t loud…

I just saw take 1st place in the HYROX Pro Elite Men’s World Championships in Stockholm…

He wasn’t the loudest, hot off the start or even leading the race at any point up until the last 15 seconds…

When he crossed the finished line, he was as surprised as everybody else — he didn’t even expect to win…

What he did do tho was run his own race and perform to the best of his ability…

His performance is the quintessential state of “flow” I was talking about in an earlier post…

At the end, he didn’t brag, he just shared a message…

Somebody told him, now that he’s a father, he had to choose between HYROX and becoming a world champion and being a dad…

He rejected that belief and proved to everyone that those two things are NOT mutually exclusive — you can be both a world champion and kickass dad to your three year old…

In my own life, I’ve seen how every time I’ve been loud and exalted myself if you will, I’ve been abased and humbled…

Moving forward, I’m embracing the silence and quiet — the quiet mornings, early nights, that effort without noise from the outside that it takes to let go and allow whatever is inside of me to express itself fully and without interference…

Because that’s where winning truly takes place; in the dark where no one sees it until the nth hour when it’s all on the line…

Congratulations to Dylan Scott and what an incredible example to set as a human being for what’s possible when you stick to your guns…

Washington DC HYROX Update Week 2/12