Congratulations to all of our CFS members who represented this weekend in Chicago at the North Central Regionals. Congrats also to CFS Endurance members who participated in the Joplin 1/2 Marathon this weekend. Way to represent CFE ladies!
LAST CALL FOR T-SHIRTS!!!!!!!!! MONDAY WILL BE THE LAST DAY FOR CFE T-SHIRT ORDERS AND MONEY. PLEASE HAVE YOUR ORDER IN THE ENVELOPE NLT NOON ON MONDAY.
Short Interval (Mon 5pm, Tues 10AM): 10x30sec max effort, Rest 2:00 post distance to comments
C2: 10x30sec max effort, Rest 2:00
Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort
C2: 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 2miles at 5K TT pace
Proximal Endurance 
Congrats, ladies!
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Had to do Long Intervals on my own due to a meeting at 6 tonight. The wind tunnel as you turn back into the back of the Box was especially fun this afternoon!
4:39, 4:35, 4:38
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We had some new faces come out for endurance group last night! Welcome Jen and Jennifer. In prep for the upcoming CFE Seminar we took off our shoes and had some fun jumping rope barefoot, sorry for the dirty feet. Here are your 1K repeat times:
Jen 4:26 4:40 4:37
Jennifer 5:43 5:53 5:45
Beth 5:29 5:29 5:30 5:23
Jason 3:55 4:11 4:53
Wayne 3:56 4:01 4:23
Barbara 4:51 4:53 4:41 4:49
Brian 4:39 4:43 4:55
Jess (post your times to comments)
Maggie 5:58 6:05 6:08
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sorry- signed in under the wrong blog! -Elizabeth
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Thursday, 10 am runners:
Kara – 5:18/5:37/5:50
Bethany: 5:14/5:34/5:40
KT: 4:40/4:35/5:39 (ran the last one with Bethany)
Then we did the conditioning WOD post intervals!
Nice job to newcomer, Kara! And, Bethany, keep putting in the hard work. You are getting better!!! 🙂
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