Sunday, November 16, 2014

LONG AND SLOW

Amazing training camp at Hyperfit USA home of CrossFit Ann Arbor


Foothill Community College Track
Monday, Nov-17, 5:30 to 7:00pm


Intermediate Distance Workout
4x (3min ON, 3min OFF) with 1min rest b/t sets

Long Distance Workout
5x (3min ON, 3min OFF) with 1min rest b/t sets

Workout Details:  This is an aerobic threshold workout.  We will be checking HR at the end of every round.  

Workout Pacing
Current Mile PR Time
"ON" 400m Pace Range
"OFF" 400m Pace Target
5:00
1:29
1:31
1:58
5:15
1:33
1:35
2:04
5:30
1:38
1:40
2:10
5:45
1:42
1:45
2:16
6:00
1:47
1:49
2:22
6:15
1:51
1:54
2:28
6:30
1:56
1:58
2:34
6:45
2:00
2:03
2:40
7:00
2:05
2:08
2:46
7:15
2:09
2:12
2:52
7:30
2:14
2:17
2:58
7:45
2:18
2:21
3:03
8:00
2:22
2:26
3:09
8:15
2:27
2:30
3:15
8:30
2:31
2:35
3:21
8:45
2:33
2:40
3:27
9:00
2:40
2:44
3:33
10:00
2:58
3:02
3:57
11:00
3:16
3:21
4:21
12:00
3:34
3:39
4:44

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