In case you missed it our team travelled up to NorCal to participate in RagnarNapa and came away with a 5th place overall finish out of 371 teams. Huge congratulations for everyone that was a part of such an amazing team – not bad at all even with one of our runners getting lost for an hour in the middle of the night 🙂
Short Intervals – we will be doing this at the track tonight
400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between
If you are training for an event here are a couple of other CFE workouts for the week. Continue on with 4 days a week of Crossfit and supplement it with these runs
The next few months will be geared towards Silverstrand 1/2 Marathon which is Nov 16th
Long Intervals –
800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between
Tempo Run –
10k Tempo @ 80% of your pace for the 15K TT last week
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