Erin A. getting in one last CFE workout before her half marathon this weekend. Good luck to Erin A., Abbey and any other CFCE athletes competing this weekend!Thursday September 9, 2010
Tempo
80% effort on first half and 90% effort on second half
SC/Relay - 14 Min.
LC/Solo - 28 Min.
Looking for a concentration on pacing. At the halfway point (SC/Relay 7 Min. and LC/Solo 14 Min.) turnaround and head home. You should make it back to your original starting point with time to spare because of the increased effort during the second half. Continue past the start and continue running until time expires.
Ran 5k baseline this evening with the on ramp class - 23:21. Not my best time, but close enough.
ReplyDeletePosted this in the last 5k post as well.
Did the CFE Beginner Baseline I think. It was a 5k
ReplyDelete23:39
Baseline from 5k last time was 34:42. Props to Holly for sticking it out tonight and doing AWESOME!
ReplyDeleteBaseline 5k 39:38 - I was very happy to finish under 40 min. A million thanks to Christina - it made a huge difference
ReplyDeletea. volunteering to run with me
b. encouraging me the whole way
c. being a great new addition to CFC
Love all the posts! Great job last night.
ReplyDeleteNext week we're going to get to the video review and then on to learning the POSE running method. Can't wait!
5K: 22:00
ReplyDelete10 seconds slower than my PR, but 14 seconds faster than 2 weeks ago. Also was not dying at then end, which makes me think I could have gone a little faster.
Went the treadmill route this morning
ReplyDelete14 Min @ 7:30/mi.
14 Min @ 6:40/mi.
Total 28 Min. - Covered 3.95 Miles
5K with the CFE on ramp
ReplyDelete36:30