CFE Week of 09/21/09

WOD #1
TT Plus Intervals
Run: 1 mile TT. Rest 3 minutes, then run 3 x 400m at your 1 mile TT pace (30 seconds rest between each run). Deviate more than 2 sec and foul. Foul = 1 minute max reps of burpees (to be done at the end of the workout). You can only accumulate 1 foul penalty - even if you foul on all of the 400m runs, you only do 1 minute of burpees.


WOD #2
Hill Repeats
2 x 3/4-1 mile repeats holding fastest possible pace without deviating more than 1 minute. Recover 1 minute at the top of the hill, then descend at an easy pace. Start 2nd run after 1 minute recovery at the bottom of the hill.

Treadmill option: Use a 7% incline, recover 2 minutes, and then repeat.

I don't think anyone did this the last time it was posted, so I'm posting it again. There's a great location for this 1 mile west and 1 mile north of Bennington.


WOD #3
Tempo 90% Long
Your choice: 8 miles or 10 miles at 90% of your best pace for that distance.