Drills
2 x 2 min single leg spin ups/each leg
then,
3x7min
3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×7 min intervals w/3min recovery between rounds.
Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.
Post Speed/Distance/Watts to comments
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×7 min intervals w/3min recovery between rounds.
Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.
Post Speed/Distance/Watts to comments
2.1mi/2.38mi/2.35mi
ReplyDeleteaverage speed 19mph
max speed 23mph
Amazing class!!!
2.82mi @243watts/2.73mi @239watts/2.69mi @243watts
ReplyDeletetotal distance 8.42mi
tried to hold 25mph
http://connect.garmin.com/activity/72388048
ReplyDelete