Tomorrow evening is the Bastille Day 5k. Check the comments section for full details on how to participate or support your team!Interval Day
Drill work around pacing and running efficiencey.
6 x 400m Intervals w/ 90 sec. rests between rounds. The idea is to keep a tight range on times by utilizing the pacing skills learned.
Bring a stopwatch if you have one.
Please post comments and times.
ATTENTION BASTILLE DAY 5k RUNNERS!!!
ReplyDeletePlease wear a CrossFit Chicago T-shirt to run in. I know it will be warm, but let's all try and wear something CFC!!
Also, any ideas on team themes for tomorrow? A few of us might make a run to Party City to pick up flare for our team to sport during the run. Prizes for largest, fastest and most decorated teams. Let me know your thoughts!!! erin@crossfitchicago.com
We will meet at the North Pond Restaurant tomorrow night around 6:45-7:00pm... the race starts at 7:30, burpees for anyone who is late!! Ha jk! Check your gear, rack your bike and meet over by North Pond so we can grab a picture with everyone!!
I'm going to be out supporting the CFC Endurance folks if anyone wants to cheer on our athletes and have a few pops at the block party afterwards.
ReplyDeleteConducted metronome drills in the light rain, then cruised inside as the heavens opened.
ReplyDelete6 x 400m Intervals/1.5 mins rest: all were done between 1:29 and 1:32, ish. Thanks to Michael for the one-on-one coaching throughout.
Good luck to all running the 5K tonight!
Sorry, I should have explicitly stated that the intervals were performed on a rower.
ReplyDelete