Tempo-Pace

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min

CrossFit Endurance athlete Kimberly Smith with determination on her mind! Spring Mud Run 2010.

Comments

Terra commented on 13-Apr-2010 07:46 PM

This run sucked for me :( Never got comfortable at any percentage. Last 2m on Peden Rd, so a little slower watching for traffic. Total distance: 4.87m (7:45, 7:56, 8:31, 8:53, 8m pace) Still need to work on running fast - too easy to try to get into a comfort zone at 70%.

Corey commented on 13-Apr-2010 09:48 PM

Modified endurance due to time.....10 mile mountain bike ride. This one had it all.... hills, strong wind, trails (about 1.5 miles of it), and had to come to a complete stop and wait three times to cross busy intersections - 37:10. About a 16.14 pace. Not too disappointed considering the obstacles.

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