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Aside from a good chill in the air that provided the 0600 class with an excellent lung burn, the rest of us were fortunate to have great weather to be outside having fun with a few run repeats. Can you think of anything better? Me neither.

If you were booking, this was a 2:1 interval. If you weren't, that rest time gets shorter and shorter. All out.

3 rounds:
800 meter run
2:00 rest

                                    1.        2.        3.

John- 15:11               3:40    3:45    3:46

Megan- 17:03            4:31    4:14    4:18

Dustin- 16:10            3:49     4:10    4:21

Eric- 13:58                3:15    3:20    3:23

Carrie- 15:44            3:51    3:59    3:54

Paul M- 12:42           2:45    2:59    2:58

Kathryn- 16:30          4:01   4:05    4:09

Stephen- 16:24          4:06   4:10    4:08

Sharon- 23:45           6:35    7:38    6:12

Quincy- 16:09           4:00    4:00    4:09

Dave- 15:56              4:06    4:04    3:46

Joan- 18:18              5:08    4:40    4:30

Paul- 18:43               5:02    4:49   4:51

Teresa- 17:29

Candice- 17:27    

Good job and great runs you guys! We have some seriously fast runners with us and they got the chance to shine brightly by blazing the road and burnin' some rubber.  

Aside from how fast you run, we like to see consistency between the runs, each 800 within :03-:10 seconds of each other. Pace is key, go out too fast and the way home feels like it's all uphill. Go out too slowly and you risk finishing with way too much fuel in the tank. 

This is what you learn about yourself over time as you train at CFSF.

Thursday is an OS rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or skills. Mandatory puppy attendance!

www.trackmypr.com

Thanks for another great day at CFSF. Huge THANKS to everyone who has stepped up and helped out lately. It's hard to articulate just how special you all are to us.

Constantly varied, functional movements performed at high intensity.

CFSF