Short Interval (Mon 5pm, Tues 10AM): NO CLASS….. MERRY CHRISTMAS! But if you must (on your own!)……. 6-8 x (1:30 on, 1:00 off)
C2: 6-8 x (1:30 on, 1:00 off)
Long Interval (Thurs 10AM, Thurs 5PM): 1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)
C2: 5:00 on rest 2:30, 6:00 on rest 3:00, 7:00 on, cool down
Announcements:
1. Merry Christmas CFE Springfield! Hope Santa brings you some new running kicks and some warm weather running gear!
2. Crossfit of the Ozarks is hosting a Crossfit Endurance Trainers Coarse March 30th and 31st. Don’t miss this awesome cert right here in Springfield. For more info check out http://www.regonline.com/builder/site/Default.aspx?EventID=1179087 This course is great for athletes of all interests, not just endurance athletes. Hurry and sign up before slots fill up!
Proximal Endurance 
I did the Thursday running; ran a 600, 800, and 1000. No stops during runs.
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Good job Jon!
Long intervals this morning! Row 5:00, 6:00, 7:00
Donna – 900/1025/1170
Leslie – 1120/1350/1525
Barbra – 1070/1264/1448
Amy – 1000m tt – 3:45; 1404; 500m tt – 152.3
Alissa (reporting in from East!): 1150/1365/1635
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