Ran 5 miles on the TM during lunch. Played with the speed to keep it interesting and ran a a 2% incline. The coach is saying all TM running should be at a 2% minimum. Feeling a little tight from yesterdays run. Started out easy, then jumped into 400 fartleks after 2 mile warm-up. Ramped up to 8.5 mph(7:00) and then recover back at 7.0 mph. Worked down (8.5, 8.3. 8.1...) each 400 and worked up on every recovery (7, 7.2, 7.4...).
Evening Crossfit - 15 minute amrap: 1 rope climb 15 double unders 8 burpees 15 kb swings, 55lbs
Completed 5.5 rounds |