Congrats to our Urban Orienteering race participants this past friday. Looks like you guys had a blast!
Short Interval (Mon 5pm, Tues 10AM): 6 x 150 m/y Shuttle Sprint on 2:00 (Mark off 25 m. Complete 3 total laps (down and back = one lap) to equal 150 m. Rest remainder of 2:00 and repeat.
C2: 8 x 250m, rest 1:00, hold splits within 2-3 seconds
Long Interval (Thurs 10AM, Thurs 5PM): “Heavy Tosh” 20lbs vest, 3 x (200m + 400m + 600m) Rest the exact time it takes you to do each interval in each set
C2: 20lbs vest, 3 x (250m + 500m + 750m)
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): 60 minute TT
Announcements:
1. Tiger Tri this weekend! DO IT!
Proximal Endurance 
Did the short intervals on my own yesterday. Too a friend with me, who kept saying–I don’t think I can do the next one. He did it, and maintained his consistency, as he beat me by a second or two each time! it was fun to introduce a newbie to CFE workouts!
Approximate times: :57, 1:02, :59, 1:00, :59, :59
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Good work Leslie! And, good work to the 10 a.m. runners on Tuesday!
Adrian averaged around 37 seconds, Cindy around 39 seconds, and newcomer, Dana averaged around 50 seconds.
Who else is doing the Tiger Tri this weekend?
Starts at 7!
I am going to be participating!
Love!! KT
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Andy, Bethany, and Angie strapped on and did an awesome job with “Heavy Tosh!”
Andy – 29:10
Bethany – 38:02
Angie (2 rounds) – 25:50
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Jen and I did our long interval run at the Ozark Jr. High track this morning. Jens time was around 32:00. I wore my 25 lb vest and ran it in 34:49.
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