E/WOD’s for week of June 30

Endurance WOD, WOD

Timothy-Olson-2012-Western-States-100-Champ

Long Interval (LI)

Run : 3 – 6 x 800m, recover 3:00, or until form/pace deteriorates

Short Interval (SI)

Run : For 10 – 15min :45s ON, :30s OFF, or until form/pace deteriorates

Time Trial (TT)

Run : 5k, all out effort

Aerobic Effort  (AE)

Run :

Relay : 3M @ 75 – 80% of 5k TT

1/2 Marathon : 4M @ 3 – 4 RPE

Marathon : 6M @ 3 – 4 RPE

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