crossfit endurance

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5K TT

I actually got outside today and had a good run. Probably ran the first mile a bit slow considering it was downhill. Finished in 24:24

6x400m

1 10.5MPH
2 10.5MPH
3 11MPH
4 11.5MPH
5 12MPH
6 12MPH

12x1 min

http://www.crossfitendurance.com/12x1min/

I did the first 11 intervals at a 6:20 pace and bumped the last one up to a 5:30 pace. The pace was quite doable and I think next time I could go moderately faster.

Tabata 2011-02-14

http://www.crossfitendurance.com/tabata-9/

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

I didn't know what my fitness level was after being sick all last week. I started out at 8MPH (7:30/mile) and did the first four. After that, I started bumping them up .2 MPH/interval and finished at 9MPH. Only the last one was truly hard. I figure I could have done 8.5 for all of them.

Crossfit Endurance 2011-01-25

http://www.crossfitendurance.com/tempo-80-85-2/

Ran 25 minutes @ a 8:50 pace for 2.83 miles. Got slightly hard at the end.

Crossfit Endurance 2011-01-21

Time Trial T10

Run: 35min

Ran 3.86 miles. Started out well, but steadily faded. I was a little ill, so that is my excuse.

Crossfit Endurance 2011-01-10

http://www.crossfitendurance.com/6-4-intervals/

6x400m w/ 2 min recoveries @ 1:30 per 400

Felt like I could have gone significantly faster. I'm still worried about my recovery though.

Crossfit Endurance 2011-01-03

http://www.crossfitendurance.com/4x5min-2/

interval:speed
1:8 mph
2:8 mph
3:8.4 mph
4:8.7 mph

total 2.75 miles

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