We decided to run our 6x1000 intervals on the St George Marathon route. Warmed up for 1.3 miles and then we hit the intervals. I was still feeling a little tired and sore from crossfit this week, but I am still happy with my performance. I did 2 minute recoveries between each 1000. My recoveries were mixed walks to drink and runs of 7:30-8:00 paces. Cool down at 7:45 pace for 1.3 miles. I'm going to feel this one!!!!!
1 int - 4:15min (6:35)
2 int - 4:15min (6:34)
3 int - 4:08min (6:24)
4 int - 4:11min (6:29)
5 int - 4:20min (6:44)
6 int - 4:25min (6:48)
PM - CrossFit: WOD
A. 3 rounds for time: (9:31)
Run 400 m
10 Power Snatch – 95lbs
B1. GHD Sit-up – 15 reps x 3 sets, rest 60 seconds
B2. GHD Raise – 15 reps x 3 sets, (adv. use weight) rest 60 seconds
B3. Pushups – 15 reps x 3 sets(adv. do weighted pushups) rest 60 seconds. | 