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TUESDAY 7.05.2011: LONG INTERVALS DAY 2 WEEK 6
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
“Tosh”
Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y)
Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)
Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
Post sport/times to comments.

C2 3 x (250m, 500m, 750m):
1. 0:57, 1:49, 2:46
2. 0:55, 1:51, 2:52
3. 0:54, 1:53, 2:49
Total: 16:46, 1:51.7/500m

Last time(100421):
1. 0:52, 1:47, 2:52
2. 0:52, 1:53, 2:54
3. 0:52, 1:55, 2:55
Total: 16:52, 1:52.4/500m

Not bad considering I did this immediately after doing squats and shoulder presses.