Short Interval (Mon 5pm, Tues 10AM): 10 x 30 seconds max effort, rest 2:00 between each rep
C2: 10 x 30 seconds max effort, rest 2:00 between each rep
Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds
C2: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds
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): 10M TT
Announcements:
1. This is the last week of a 12 week training cycle that we have been working through. Next week will be “The Endurance Total”. We will spend a week running time trial (all out efforts) of some of the most common distances we run in CFE to test where you are at in your running abilities. So mark your calendars and don’t miss class next week for “Endurance Total”.
2. Freedom Run of the Ozarks this Saturday 6/30- 5K, 1oK, Half- Marathon
3. Starting this Mon. and cont. every Mon. at 6PM CFS will hold Nutrition Hour from 6-7PM. Click HERE for more details.
Proximal Endurance 
Great workout on Tuesday at 10! Nice efforts by Ron, Ben, Ollis, and Bethany!
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Thanks for letting me crash the 10 am class today KT.
Hadn’t been running the long intervals to much lately.
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Have someplace to be tonight at 6, so I did mine at home. On the treadmill (yuck!) because it is 99 degrees outside. 99 degrees is probably better than the treadmill….
3:33, 3:38, 3:39, 3:35 (hard to find the appropriate speed)
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Thursday at 10 a.m.
Brian: 3:31/3:30/3:33 (Way to hold your times! Solid work throughout the cycle!)
Bethany: 4:19/4:19/4:17 (Way to hold your times! SO proud!)
Cindy: 4:29/4:25/4:28 (Way to hold your times! So proud of you, too!)
First day for Dana! We scaled the 800’s to 400’s:
2:21/2:43/2:43
Great work, guys! Crash anytime, Brian!
CFE TOTAL NEXT WEEK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!:)
Second order of T-shirts are in, be looking for them up front if you ordered one(s). LOVE!!
-kt
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We had 3 very brave souls brave the heat this evening with us! Good work Barbra, Angie and Luke! I am not sure if its worse outside running or inside the sweat box! As the summer conts on remember to hydrate up during the day if you are planning on coming to class and remember your water bottle during class, maybe even an extra.
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