10 minutes drills
Workout:
1600m Repeats
Rest 5 minutes
Once pace deteriorates below 65-75%, STOP!
CrossFit is a rest/recovery day, utilize class time to work on mobility.
Coaching points:
-This workout will be extremely different for everyone. Some of you may do 2 repeats, some of you may do 6+, who knows.
-Make sure you calculate your percentages before you start so you know where you need to be. 65% is your best mile time x 1.35, 75% is mile time x 1.25.
-Get up early and get this in. It's going to be a long run so avoid the heat if at all possible.
-Saturday : ASU track @ 7a.m. I'll post the workout Friday, have fun, if you have any questions let me know.
1. 10:17
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3. 9:24
4. 9:40
5. 9:06
6. 9:21
11:39
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11:14
11:23
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I decided to stop in the middle of my 3rd mile because I just couldn't make myself continue to run behind a sanitation truck!
10:13, 10:53 (I pushed a baby in a stroller both miles). I could have done at least another mile, but I stopped to go to the meeting at 6:30.
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