110412

SUNDAY, 04.10.11: 5X INTERVALS
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post Times To Comments.

Bike on trainer:
1. 3:12, 23.25 mph
2. 3:14, 23.01 mph
3. 3:18, 22.55 mph
4. 3:24, 21.89 mph
5. 3:24, 21.89 mph
Total: 16:32, 22.54 mph
Forgot to reset the computer on the last interval. Stopped at 2.24 miles and it took me a moment to figure out how I got the last interval done so fast. Picked up the last 0.24 miles, but the time on the last interval is an estimate.