info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Running Endurance: 11/26 & 11/30

RX
(5 x 400m) with 90sec rest between reps
3min rest
(5 x 300m) with 60sec rest between reps
3min rest
(8 x 200m) with 30sec rest between reps
5100m
Interval pace is fast !!!!!
Performance
(4 x 400m) with 90sec rest between reps
3min rest
(4 x 300m) with 60sec rest between reps
3min rest
(8 x 200m) with 30sec rest between reps
4400m
Interval pace is moderate/fast !!!!!!!
Fitness
(3 x 400m) with 90sec rest between reps
3min rest
(3 x 300m) with 60sec rest between reps
3min rest
(8 x 200m) with 30sec rest between reps
3700m
Interval pace is moderate/fast.Faster than your warmup.

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