E/WOD’s for the Week of 14.08.11

12week, Endurance WOD, WOD

12week Marathon, Week 7

Short Interval

12 – 16 x 100m, recover 100m walk

Long Interval

3 -6 x 6:00 on, 4:00 off Or until form/pace deteriorates

 

Tempo

15k @ 85% race pace

Aerobic Effort

Relay 3 Miles

1/2 Marathon 8 Miles

Marathon 12 Miles

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