WODs for the Week of 6/11/17

This Week’s WODs

*Cycle S/Week 10 of 12* 

Short Interval (Mon 5:30pm):  “Backhand”

Part 1

2 Sets:

500m at moderate/fast pace, no rest,

500m at easy pace, no rest,

400m at moderate/fast pace, no rest,

400m at easy pace, no rest,

300m at moderate/fast pace, no rest,

300m at easy pace, REST 3:00

Part 2

4 x 100m sprints at your 400m PR pace with FULL recovery between reps.

Methodology:       Lactate Threshold      Total Distance:      5200m          Scoring:     For Part 1:  score each set separately, minus the 3:00 rest; For Part 2:  score each 100m sprint separately.

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Long Interval (Thurs 5:30pm):  HERO WOD Thursday!  “Sisson”

Complete as many rounds as possible in 20 minutes of:

15-ft rope climbs, 1 ascent

5 burpees

200m run

*If you’ve got a 20-lb weight vest or body armor, wear it.

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WODs for the Week of 5/14/17

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This Week’s WODs

*Cycle S/Week 6 of 12* 

Short Interval (Mon 5:30pm):  “Dangle”

4 sets:

200m FAST, 100m easy

200m FAST, 100m easy

200m FAST, 100m easy

Rest 4:00

Coach Jen C’s Note:  Remember the framework of the VO2 Max methodology…lower volume, shorter intervals, higher intensity, more rest between efforts.

WOD Notes:  Your 200s must be FAST. This workout has a lot of rest.

 WOD Math:  Pick a pace that is between your 400m PR pace and your 1-mile PR pace. Rich Froning did his 200s in 36-37 seconds and his 100s in 32 seconds.

Methodology:      VO2 Max     Total Distance:      3600m      Scoring:    Score each of the four sets separately

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday!  “Miron”

5 rounds for time:

800m Run

23 back squats, 3/4 body weight

13 deadlift, 1.5 times body weight

Miroslaw “Miron” Lucki, 38, died August 23, 2013, in Ghanzi Province, Afghanistan, from fatal wounds inflicted by an IED. Lucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Lucki began his service in the Polish army in 1997. Lucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness–his motto was “100 percent or it’s not worth the hassle.” Lucki is survived by his wife and son.

Scoring:    WOD is for total time

Announcing…NEXT MONDAY!!! A special edition 2-hour CFE! Plan on a mini-workshop where we’ll delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy, and take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses! We’ll get TWO short WODs in, too! 

05/22/17     5:30-7:30pm CFS Back Lot

I’m excited to share some amazing information with you from the Aerobic Capacity Seminar! –Jen C

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WODs for the Week of 4/2/17

This Week’s WODs

*Cycle R/Week 12 of 12*  Final Week!!!

Short Interval (Mon 5:30pm):   1-MILE TT    (We’re going to test this one out front tonight)


“Not My Problem”

6 Sets:

50m HEAVY max effort sled push sprint

<no rest>

Run 200m at FAST pace

Rest 3:00 between sets

WOD Notes:  Ditch your sled at the 50m mark, heading directly out on the 200m run.

WOD Math:  Your 200m pace should be as fast or faster than your 1-mile PR pace.

Methodology:     Speed/Strength Endurance      Total Distance:      Variable         Scoring:      WOD is for total time; include sled weight in your WODIFY post.

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:

800m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

600m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

400m at moderate pace, rest 45 seconds

200m at fast pace, rest 3:00

WOD Notes:  The focus for this WOD are the 200m intervals.

WOD Math:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:       Lactate Threshold       Total Distance:      4800m            Scoring:     WOD is for total time

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Head to Two Rivers ASAP…so beautiful right now!!! #hellospring


1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 1/1/17

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WOW!!! Just thinking back on how far our program has come, and how much you all have achieved in this last year is…simply AMAZING!! We (your coaches) have a few things we’d like to share with you, as we begin this new year–together.

Image may contain: one or more people, people standing, shoes and outdoor From Coach BRice…

You are only as good as your efforts and goals. With 2017 upon us, the coaches at CFE encourage you to get out of your comfort zone, and come join us. I’ll leave you with this verse to ponder upon…

“For I am about to do something new.”–Isaiah 43:19

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From Coach Allison…

Why I am a fan of NY resolutions

2017. Clean slate, new start. I see so many opinions about how NY resolutions are dumb, stupid, unreasonable. To me, this feels like we are giving up on ourselves before we even attempt to start.

What good does that do?

I think NY resolutions are a great time to set goals. They don’t have to be unrealistic, unreasonable or unattainable. And, maybe they are something a simple as a mindset shift. For example: My 2016 NY resolution was to only have three bad days. Sure, I had some days that weren’t as good as others, but I always remembered that goal and when my day wasn’t going my way, I just changed my mindset.

Soooo, how does this apply to endurance? I hear all too often- I’m terrible at running, my endurance is awful…and on and on. To me, this is the same as NY resolutions being dumb, stupid, unreasonable.

How do you get better at running if you don’t run? Have you always been able to do double unders?


Next time you catch yourself saying “I’m terrible at running,” shift that mindset. Why don’t you give endurance a shot 1x a week? Or, maybe for you, its 1x every other week. Hey, it’s a start! Who knows? You might actually look forward to those WODs with running!

Here’s to 2017 and our resolutions! I hope some of you add endurance to those resolutions. You never know, it could be all the positivity you need for 2017! Cheers!

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From Coach Jen C…

Some days, you just need a little CFE back lot in your life.

Everything’s better with friends. Everything’s better with kindness. Everything’s better on the far side of a job well done.

At CFE, here is what I know for sure…

You will find all of those things, every single week, from every single coach, and every single athlete, every single time.

I cannot WAIT for another year full of victories and hard work with this group! I look forward to new faces, new PRs, new challenges, and knowing that all of you will be there–the back lot’s where it’s at. 🙂

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This Week’s WODs

*Cycle Q/Week 11 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial!

Recover. Then…

“It’s Time.”

300m at *fast* pace, 200m jog

200m at *fast* pace, 200m jog

300m at faster pace, 200m jog

200m at faster pace, 200m jog

300m at FASTEST pace, 200m jog

200m at FASTEST pace, 200m jog

(No rest between any reps)

Methodology:         VO2 Max       Total Distance:       3700m          Scoring:       WOD is for total time

WOD Notes–The core of this workout is the 200m recovery jog! How fast can you jog, and create sufficient recovery to hit your progressively faster intervals? Come to this WOD with the mindset that you’ll succeed in doing so.

WOD Math—Set your *fast* starting pace for this workout at approx. 2 seconds/100m slower than your 1-mile PR pace. Aim to get faster and FASTER as you progress through this workout!

Long Interval (Thurs 5:30pm):   “21 Minutes”

Minute One:  12/9 Calories Assault Bike

Minute Two:  6 Burpee box-overs 24/20

Minute Three:  30 Double-unders

Repeat cycle for 21 minutes.

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1. NEXT WEEK…800m and 1-mile time trial testing!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 11/20

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This Week’s WODs

*Cycle Q/Week 5 of 12*

Short Interval (Mon 5:30pm):  TWO WODS!!!


Run 60 seconds, controlled maximal effort

Rest 3:00

Run 60 seconds, at max effort


5 sets:

80m sprint@ 98% effort (retain form)

20m slow down (from sprint to farmer’s carry)

100m heavy farmer’s carry sprint (50lb/35lb DB)

200m easy recovery jog

NO rest between sets

Methodology:        Speed/Strength Endurance        Scoring:      Score each WOD separately

“Projection” is two separate sprint times (so two scores). “Confession” is for total time.

WOD Notes—”Projection” should be a good indication of your 800m time, based on how many meters you get running two separate 60-second intervals (ideally). “Confession” is a non-stop WOD. You will go immediately from the 80m sprint into a brief 20m slow down to pick up your DB, then directly into a sprint from there. So essentially, after all is said and done, you will have run 200m. Then you’ll recover for 200m, each set.

WOD Math—No true pace times for either WOD, though you should aim to have your 200m sprint times the same for each set in “Confession.”

Long Interval (NO CLASS):  Runner’s Choice! “5K Gone Bird” OR Run a 5K!

Post your times to WODIFY!


1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.





WODs for the Week of 10/30

Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch”


This Week’s WODs

*Cycle Q/Week 2 of 12*

Short Interval (Mon 5:30pm):   “Fifty 50”

5 sets:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps

Rest 3:00 between sets

Total Distance:      2000m       Methodology:       Speed Endurance        Scoring:      WOD is for total time

WOD Notes—Your focus is FAST, RECOVER, REPEAT!

WOD Math—No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.

Long Interval (Thurs 5:30pm):  “Scrunchy”

4 sets:

(500m, rest 50 seconds, 400m, rest 40 seconds, 300m)

Rest 3:00 between sets

WOD Notes— You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

WOD Math—go to http://www.coolrunning.com. Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace. For example, an athlete with a 1-mile PR time of 8:00 (or 30 sec/min) would target 32-33 sec/100m for this workout.

Total (Run) Distance:        4800m       Methodology:       Lactate Threshold      Scoring:       Score each of the four sets separately

And Now? Your Moment of Zen… 🙂



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WODs for the Week of 8/14

This Week’s WODs

*Cycle P/Week 3 of 12*

Short Interval (Mon 5:30pm):  “Roundabout”

2 sets:

200m fast/sprint pace, 500m easy pace; rest 10 seconds

200m fast/sprint pace, 400m easy pace; rest 10 seconds

200m fast/sprint pace, 300m easy pace; rest 10 seconds

200m fast/sprint pace, 200m easy pace

Rest 4:00

Methodology:     Lactate Threshold       Total Distance:  4400m

Scoring:      Score each of the two sets separately. DO NOT count the easy pace runs or rest periods. Simply keep track of your 200m splits, adding them all together at the end of each set. How do you know if you’ve done this workout correctly?? Did your cumulative 800m times (set 1 vs. set 2) MATCH? They should. 🙂

WOD Notes—Your focus in this WOD is your 200m speed. Target an aggressive and sustainable speed for these 200s. Anyone can pick a speed, and then get slower and slower. This strategy would teach hurting real bad–then running slow as a result. The KEY is to use the easy-paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200m speed. You can pick any easy-paced speed needed to recover.

WOD Math—Each set in this WOD totals 800m of “fast/sprint” running. The GOAL of this workout is to have your cumulative 200m times equal your 800m GOAL time. (You will use your 800m PR time for this workout. Aim to end up faster than your PR time. In other words…your NEW 800m goal time.) Developing experience at this speed or time domain is very important!

For example:  if your 800m PR is 3:25, and you want to aim for an 800m goal time of 3:20, then your 200m intervals should target 50 seconds. This workout will total 1600m at the very high intensity time domain.

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  HERO WOD–“Bradley”

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 rounds for time of: 

Sprint 100m

10 Pullups

Sprint 100m

10 Burpees

Rest 30 seconds


  1. 1. Our CFE website is officially ‘under construction!’ It’s been a long time coming! Stay tuned for the official unveiling next week!!! 🙂

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WODs for the Week of 7/24

The Sun Sets on Another AMAZING Games Season!

photos courtesy of The CrossFit Games

Katrin Davidsdottir and Mathew Fraser…FITTEST ON EARTH!!!

This Week’s WODs

*Cycle O/Week 12 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING–1 mile


“Big Wednesday”–

5 Rounds: run 200m at FAST pace, 30 sec rest, run 300m at FAST pace, 100m walk

Total Distance:    3000m      Scoring:   WOD is for total time, minus the last 100m walk

WOD Notes:  Maximize your recovery during the 30 second rest period, after the 200m interval. Take deep, easy breaths. Focus on getting your heart rate down. No sitting!

WOD Math:  Your target pace in this workout is your *NEW* mile PR pace! (Yep–we’re putting it right to work!) For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thursday 5:30pm):   TIME TRIAL TESTING–400m


“Victory Lap”–

1200m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

1000m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

800m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

600m moderate pace, 200m very slow recovery jog, 400m FAST, DONE!

Total Distance:  6000m     Scoring:  WOD is for total time

WOD Notes:  This workout’s focus is on developing general aerobic endurance. Your moderate pace should be 75-80% of your max effort, or a 2-3 sentence conversational pace. The intensity focus should be on the 400s. The 400s are NOT sprints. The 400s are sustained efforts that will teach a strong finish. Focus on your form. Enjoy the recovery jogs.

Rich Froning and CrossFit Mayhem Freedom–REPEAT CHAMPS!


  1. Next week begins a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! We’ll be re-testing some of last cycle’s WODs, for comparison’s sake.
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.


WODs for the Week of 6/19


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!



1.  “Please hydrate!!! It’s HOT, peeps!” —Captain Obvious 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

Understanding the Method to Our Madness…

Hello There!

Well, well, well. Just five short weeks in to our new programming, and we–your coaches–are already BLOWN AWAY by the dedication and focus we’ve seen in each of you every single week! This has been SO exciting to watch! We hope you are enjoying this new cycle as much as we are!

Now that we’ve gotten our feet wet, so to speak–I thought I’d share a little more insight into the method of this “pace madness” we’re subjecting you to out on the back lot. 🙂 Hopefully this will answer some of your questions, and help you to continue to refine your own focus and goals.


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We’ve talked a lot about the specific components of this programming. Here’s a review, from Chris Hinshaw’s website, http://www.aerobiccapacity.com


Determining Your Sustainable Pace

We’re aiming to get away from a couple of things here. First, the athlete that claims, ” I only have one pace.” Second, the athlete that comes out to run (awesome), but with no discernable goal or ballpark idea as to the pace they are capable of achieving and/or maintaining in any given workout (less awesome). We need to know a couple of things about ourselves–what is the maximal amount of oxygen we can bring in through the atmosphere and push through our muscles (VO2 Max), and what percentage of that becomes our sustainable pace? In other words, how close can we come–and stay–to the “red line” before we cross it?

The answer is, of course, different for each of us. We as coaches, however, are challenged to find for each of you just exactly what it is you need to increase your overall aerobic capacity. You should think about this, too! Consider this:  at what point during a 15-minute metcon, or a one-mile run, do you “give up?” Do you barrel out guns a-blazin’ and by the 3/4 mark, are envisioning your certain demise? Are you a “pacemaster?” Do you start out maybe a bit slower than others, but do so in knowing that you will still be going strong in the end? Do you do that to a fault, and end up with a slower time than you’re likely capable of because you held back for fear you’d red-line too soon? Or at all? Are you afraid of the red line?? Be honest! The red line is a frightful place! That’s no joke! So again, we need to figure out where your quitting point is–be it mental or physical, or both. We need to figure out how to obliterate that quitting point. The variation in workouts we’re throwing your way in this cycle are already beginning to reveal some of that in many of you. 🙂

Some people underestimate the taxing nature of the work they will do in a metcon, chipper, or endurance WOD…before they get to the part they’re “good at.” When they come to that place, and don’t do as well as they’d expected to do–they feel as though they’ve failed. When, in fact, they simply underestimated the work that would come prior, and failed to pace in such a way that would keep them prepared to accomplish the work ahead.

For example…Chris Hinshaw discussed the ‘Triple Three’ workout at the CrossFit Games in a recent podcast. If you remember, even the Fittest Man on Earth ended up walking during the run portion of that workout! He explained that many of the athletes failed to consider the amount of work they’d do prior to the run, then errantly expected to match their known performance on a 3-mile run. They went all out from ‘3-2-1 GO’ and found that left them ill-equipped for the run. He mentioned a similar thought process in relation to the ‘Muscle-Up Biathlon.’ He explained that the run was intended to be a recovery pace, not a sprint. What happened? Suddenly, athletes who are super efficient and strong in the muscle-up department, are failing reps due to fatigue–spent aerobic capacity.

We can fix this in a variety of ways. First, we program workouts that address that “quitting point”, by tasking you with aggressive goals paired with small amounts of rest, right at the point you’d be focused on quitting–rather than kicking a$$. We will make you kick a$$! Ha! For example, here’s a workout Hinshaw might program to challenge the athlete that gives up at the 3/4 way mark of any given workout…

1 x 800, 1 x 800, 5 x 200 (aggressive, with small amounts of rest in between), 1 x 800

He creates a stimulus at your weak point, to make it a strength instead.

How do I fix the fact that I’m reluctant to embrace my sustainable pace?

Quit being stubborn. 🙂 Look at the big picture! The fact is, if you continue to seek out and find that juuuust below red-line, lactate threshold and dance all around it–under/over/right at–you’re gonna increase your capacity to do EVERYTHING. The ultimate goal, is that you will increase your speed at VO2 Max. That is what we’re trying to help you do, and that is why we’ve introduced you to this methodology.

How do I know what I need to work on?

Here’s something else super science-y and cool! Consider your recently-tested 400m and 1600m PRs. Elite runners will typically grow 6% slower for every doubling of the distance that they run. So between 400 to 800 and 800 to 1 mile–6%. A well-rounded CrossFitter, who is clearly not a “specialist” (as intended by Mr. Glassman), should ideally grow around 20% slower for every doubling of the distance that they run.

When Chris Hinshaw began training Rich Froning, his PRs for the same distances were 60 seconds and 6:00–each respectable times in their own right. However, the percentage slowed between those distances was 28%–less than ideal. What this meant, was that Rich’s weakness was in his ability to efficiently use oxygen over the longer distance–in other words, his aerobic capacity needed work.

Now just for fun, I thought I’d see where my own times fell. My 400m and 1600m PRs are 1:40 and 8:18, respectively. That works out to be a 13% percentage change. For me, this means I’m actually doing pretty well where consumption and efficient use of oxygen are concerned! But? If I map it out–it means my mile PR should be around 7:14. So what do I need?? More strength, speed and power. Rich has strength, speed, and power all day long (and most of the next day). His need was for work at aerobic threshold. I need to be stronger in the gym, to be faster on the back lot. I already guessed that–but now its science, sooo…

Where do you stand?? Here’s how to figure it out.

Runner’s Pace <<Use this hyperlink:)

Enter your 400m pace, hit ‘calc’, then scroll down to look at your 1-mile RIEGAL projection.

Then, divide your 1600m RIEGAL projection time (in seconds) by your actual 1600m PR time (in seconds).

Then, take 1 minus (this number) to equal your percentage ratio.

For example:  my actual 1600m time 8:18 (498 seconds) works out to a RIEGAL 1600m projection of 7:14 (434 seconds).

Therefore: 434/498 = 0.87

Finally: 1 – 0.87 = 0.128 or 13% (my percentage value)

Isn’t that exciting??? #goalzzz

That’s enough brain-bending for tonight. Can’t wait to see you Thursday!!

Thanks for being awesome. Seriously. You guys are the very best–and we are so proud of you EVERY WEEK!!! Keep up the GREAT work!

Jen C