Congrats to all the HOA4 Competitors this past weekend. It was an absolute blast to watch you all compete. CF Endurance will be putting in a request to borrow the walls ASAP!
Short Interval (Mon 5pm, Tues 10AM): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds
C2: 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds
Long Interval (Thurs 10AM, Thurs 5PM): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds
C2: 3-6 x 1500m, 2:00-3:00 recovery, 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): 10K TT
Announcements:
Proximal Endurance 
Long intervals today at 10! 1200×3, rest 3:00
Steph: 640/640/650
Bethany: 633/634/641
Rana: 611/544/542
KT: 543/544/542
Great work today!!! Really working on pacing!
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