Congrats to all our Tough Mudders this past weekend!
Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
C2: 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Long Interval (Thurs 10AM, Thurs 5PM): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds
C2: 2 – 4 x 800m, rest 5:00, hold within 3-5 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): 5k @ 10k TT pace
ANNOUNCEMENTS:
1. Saturday 10/20- FINAL CFE HOA Training Clinic #6 8AM-9AM at CFS-west. Check the blog Friday for the WOD.
2. Running with Convoy 5K and Rundie 5K– Saturday 10/ 20
Proximal Endurance 
Randy! That picture is awesome!
Dogwood Canyon this Sunday! I am running it! Anyone else??
-KT
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Me and Randy had a Mud Bro Out this past weekend. This event was awesome and to anyone wanting to try a Tough Mudder, get out there and do it. Lot of fun but very muddy and wet as you can tell by the picture 😉
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Kristy –
Ron Bogart and I are running Dogwood along with our buddy Drew, who is a CF east-sider!! Gonna be fun!
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Awesome, Mat!! See you down there! – kt
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It was an epic night at CFE tonight. The ladies were setting the pace hard and fast. Great work everyone. Really proud of your times tonight and seeing everyone evolve in their endurance. – Elizabeth
Jen “tiger blood” T- 1:37 1:38 1:38 1:40 1:42
Jason 1:20 1:22 1:22 1:25
Lily 1:37 1:40 1:40 1:40 1:44
Jess 1:30 1:33 1:36 1:35 1:47
April 1:37 1:41 1:42 1:44 1:47
Brian 1:28 1:33 1:31 1:29
Karen 2:03 1:59 1:54 2:07
Heather 1:34 1:33 1:34 1:35 1:35
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My wife rocks!! Way to go baby.
I did a 5K today and PRd my time by a couple of minutes. I’ll be doing these 400’s Tuesday evening. Looks like everyone did great though:)
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Cfe, Tuesday @10
4×400, rest 2:00
Rana 133/137/143/148
Mary 146/142/144/145
Alissa204/201/155/151
Ronessa 148/144/144/141
Nice work!!!
-kt
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