TO: CFE Athletes
FROM: CFE Coaches
Will you be TOSH’s Valentine?
Love is in the air this week and how better to celebrate? That’s right. TOSH. In CFE, we know how to get your heart racing!
Short Interval: 4-8 x 400m, rest 1:30. Hold times between 3-5 seconds.
C2 Workout: 4-8 x 500m, rest 1:30. Hold times between 3-5 seconds.
Long Interval: 3 Rounds of 200m, 400m, 600m. Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.
C2 Workout: 3 Rounds 250m, 500m and 750m. Rest the exact amount of time it takes you to do each effort.
Long Run (NOT COACHED)- 5Miles at 85% of your 5K TT pace
All workouts will be performed outside at CFS unless there is inclimate weather. Inclimate weather will be defined as:
-Snow or ice on the ground in the CFS parking lot and surrounding streets.
-Wind chill below 30 degrees.
-Raining (more than just a sprinkle).
-Temp greater than 100 degrees.
In the event of inclimate weather we will move the workout inside to the rowers. If the WOD that day involves the rowers the coach will find another interval/endurance-based workout to perform.