Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
C2: 4 – 8 x 500m, rest 2:00, hold within 3-5 seconds
Long Interval (Thurs 10AM, Thurs 5PM): “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)
C2: “Tosh” 3 x (250m + 500m + 800m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)
Announcements:
1. Thanks to all those who came out and participated in the 5K Gone Bad. Lots of $ was raised for One Soul Purpose. Our hope is to continue the race on a large scale as we have in the past but some time in the Spring time. If you have any rockin’ ideas or would like to be a part of the race planning magic let KT know!
2. Jingle Bell 5K and Frosty Paws race coming up!
Proximal Endurance 
Hey Brian Rice. I’m doing Heavy Tosh on Thursday. Do it!!!
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I am planning on doing it. Gonna make an effort to get in on the long interval days now.
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Brian+ Ladies! Way to put it all out there despite the dark and cold weather. I know its hard to find the motivation when its so cold and dark but you all put in the work tonight and stayed fairly consistent. Strong work! Love you all!
Brian 1:36 1:35 1:34 1:37
Tina Q 2:33 2:37 2:37 2:39 2:35
Tina R 2:30ish 2:23 2:17 2:16 2:24
Karen 2:08 2:10 2:14 2:15 2:19
Lisa 2:35 2:44 2:41 2:48 2:42
Becky 2:22 2:33 2:25 2:27 2:26
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Thanks for an awesome, chilly CFE morning, KT! Man–I need to get back on the rails after Thanksgiving. I can still feel all that (former) deliciousness sloshing around in my joints. Ugh. Big props to Jon Fife this morning for reluctantly submitting to my challenge to do a sixth 400. Good work, sir.
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CFE TIMES FOR THIS WEEK!
Tuesday: 6×400
Jen C. 144/150/151/151/153/152
Katie 147/145/149/156/155
Jon F. (Scaled) 207/208/208/207/203
Natosha 122/130/134/138/-/-/
Andy 122/125/123/123/121/118
Matt: 137/140/144/144/154/154
Steph 151/155/159/200/159/158
Thursday: Tosh
Jon F. (Scaled) 22:32
Katie: 33:10
Steph: 33:18
Nice work this week!!!!!
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