Workout Friday November 9th, 2012

"Everyday is a good day when you run."

-Kevin Nelson

Beginner
5 Min Walk
6 X (1 min easy pace with 30 second walk) - Easy pace means you should be able to hold a conversation
8 X (30 second easy pace with 1 min walk)

Intermediate
10 Min easy pace- Easy pace means you should be able to hold a conversation.
6 X (1,000m  Threshold pace with 1 min rest)- Threshold means comfortably hard
10 Min easy pace

Article-> Doping and Charlie Francis

Good luck to Mikey and James, they're competing at CrossFit 480 this weekend.  Good luck to those doing Ragnar this weekend (Renee, Jason, Ali, Eleanor and Me (Tom).  

Emily, Iris and Emma