TUNNEL VISION

Amazing crew at Myleo CrossFit in Berlin.  Although I always grateful for having the chance to coach a CrossFit class, I loved finding out that so many athletes follow my endurance programming.  Thank you Sami for being such an incredible friend!!
Our workout:
1500m row, rest 5min, 1500m row, rest 5min, 1500m row
During the 1st row:  6x box jumps (24/30) EMOM
During the 2nd row:  6x depth drop box jumps EMOM
During the 3rd row:  6x max distance broad jumps EMOM.

Foothill Community College Track
Monday, Nov-3, 5:30pm to 7:00pm.

Intermediate & Long Distance Workouts

3x (4x200m) w/ 60sec rest b/t reps

4min rest b/t sets

Workout Details:  This workout is FAST.  We should all know that the faster we run in a workout then the longer we warm-up.  This warm-up for this workout must include at least a mile of running plus 6-8 stride outs.  

Run 200m, rest 60sec, run 200m, rest, 60sec, run 200m, rest 60sec, run 200m, rest 4min, run 200m, rest 60sec...

Workout Pacing:

Current Mile PR Time	200m target time	200m pace (per 100m)
5:00	00:33.8	00:16.9
5:15	00:35.2	00:17.6
5:30	00:37.0	00:18.5
5:45	00:38.8	00:19.4
6:00	00:40.5	00:20.3
6:15	00:42.0	00:21.0
6:30	00:43.7	00:21.9
6:45	00:45.5	00:22.8
7:00	00:47.3	00:23.6
7:15	00:48.7	00:24.4
7:30	00:50.5	00:25.3
7:45	00:52.3	00:26.1
8:00	00:53.7	00:26.9
8:15	00:55.5	00:27.8
8:30	00:57.2	00:28.6
8:45	00:59.0	00:29.5
9:00	01:00.5	00:30.3
10:00	01:07.2	00:33.6
11:00	01:14.0	00:37.0
12:00	01:20.8	00:40.4