This Week’s WODs
*Cycle O/Week 7 of 12*
Short Interval (Monday 5:30pm): “CFS Onward and Upward”
Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge.
Rest 2:00
Then, EIGHT hill sprints to middle of bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down. Aim to recover for at least 2:00 before beginning the next hill sprint.
Total Distance: (individualized) Scoring: Record each of your eight sprint interval times.
Long Interval (Thurs 5:30pm): “SLINGSHOT!”
2 x 2 miles, rest 5:00 between efforts
WOD Notes— You are aiming for negative splits. Figure it out–and make it happen! 🙂 You’re going to have to keep that first mile in check, in order to meet your goal. *Compare mile one to mile two, then mile three to mile four.*
Total (Run) Distance: Scoring: Record each ONE-mile interval separately.
Please figure your pace PRIOR to coming to class! You WILL NEED a watch!
Proximal Endurance 