Sunday 04/10/11

Phil:

St. Louis Half-Marathon


Kiley:


CFE Run


2 x 1 mile rest 3 min between intervals 
2 x 800 rest 2 min between intervals
2 x 400m rest 90 sec between intervals
Rest 3-5 min  
1 mile TT rest 3 min, 
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile 




3 Rounds of:
3 CTB Pull-ups
6 Strict Pull-ups
12 Kipping Pull-ups