YOU ARE THE ONE

From our friends at CrossFit Brossard.  Claude hitting some hill sprints and Mike running intervals on their track.
Love the Montreal skyline in the background.  

Foothill Community College Track

Monday, Aug-25, 5:30-7:00pm

Intermediate Distance Workout
1x1600m rest 3min
3x800m w/ 3min rest between efforts
Rest 5min that includes a 200m easy jog
1x300, 1x200 with 90sec rest between efforts

Long Distance Workout
1x1600m rest 3min

4x800m w/ 3min rest between efforts

Rest 5min that includes a 200m easy jog

1x400, 1x300, 1x200 with 90sec rest between efforts

Workout Pacing:  

Mile PR Time	1600m pace target (per 400m)	800m pace target (per 400m)	800m pace target (per 100m)	400m, 300m, 200m pace target (per 100m)
5:00	1:41	1:29	22.3	18.8
5:20	1:47	1:35	23.8	20.0
5:40	1:54	1:41	25.3	21.3
6:00	2:00	1:47	26.7	22.5
6:20	2:06	1:53	28.2	23.8
6:40	2:12	1:59	29.7	25.0
7:00	2:19	2:05	31.2	26.3
7:20	2:25	2:11	32.7	27.5
7:40	2:31	2:17	34.2	28.8
8:00	2:37	2:23	35.7	30.0
8:30	2:47	2:32	37.9	31.9
9:00	2:56	2:41	40.1	33.8
9:30	3:06	2:50	42.4	35.6
10:00	3:15	2:59	44.6	37.5
10:30	3:24	3:07	46.9	39.4
11:00	3:34	3:16	49.1	41.3
11:30	3:43	3:25	51.3	43.1
12:00	3:52	3:34	53.6	45.0