Run 20min @ 70% tempo*, over undulating terrain.
Include 3x 30sec stride outs**@ end of run.
*70% Tempo is 70% effort for distance- somewhat hard- steady pace. ** Stride outs are 30sec 3/4 pace sprints, preferably done on a very slight decline to assist with leg speed. Walk back recoveries between each stride out.
Post your training notes and Melbourne Cup tips to comments
RPE scale for interval efforts
Today’s workout will be @ 7:00am. All CFC groups, 1:1 clients and other affiliates welcome. Meeting behind the Australian War Memorial at the base of Mt Ainslie on Treloar Cres. Get directions here
*70% Tempo is 70% effort for distance- somewhat hard- steady pace. ** Stride outs are 30sec 3/4 pace sprints, preferably done on a very slight decline to assist with leg speed. Walk back recoveries between each stride out.
Post your training notes and Melbourne Cup tips to comments
Dane aka "D-Man" has lost over 10kg since he got back from holidays and starting CrossFitting with us! Well done mate!!
Today’s workout will be @ 7:00am. All CFC groups, 1:1 clients and other affiliates welcome. Meeting behind the Australian War Memorial at the base of Mt Ainslie on Treloar Cres. Get directions here
