Track workout

Good times with Erica and Karen!
We did this CFE WOD: http://crossfitendurance.com/blog.php?id=11155

1 min on/ 60 sec off
1 / 50
1 / 40
1 / 30
1 / 20
1 / 10
1 / 20
1 / 30
1 / 40
1 / 50

I didn't really keep track of distances, but I felt like I was running at a fairly consistent pace throughout. Erica was a great motivator! Heel hurt, but it didn't get worse over the course of the workout.

Track workout

4 minutes running / 3 minutes rest
2 / 0:30
1 / 3
2 / 0:30
4

The last minute of the last interval was tough!! My heel hurt before, during and after, but the pain didn't seem to progress, and I'm not as debilitated now (hours after the workout) as I was last time I ran, so that's good!

100m sprints

10 rounds:
100m sprint
90s rest

Kept to about 15s per sprint. (Great having Erica there to push me!) My right heel was & is really sore (icing now), hurt especially on the deceleration.

Track workout: Tosh

Run to the track.
Chat with friends, dynamic stretching, plyos for 30 minutes.

Tosh: 3 rounds of 200m, 400m, 600m with rest intervals equal to the running time.
200m: 0:41, rest 0:41
400m: 1:39, r 1:41
600m: 2:34, r 2:45

0:45/0:45
1:41/2:04
2:38/3:39

0:45/0:50
1:42/2:35
2:32/done!

I extended my rest periods to accommodate a friend with a slightly lower pace. Overall, this felt pretty good!

My right heel got really tight afterwards. Hopefully it just needs some warming up & stretching.

4x400s

Part of a CrossFit Endurance workout:
Run 6 x 400m holding best possible pace.
Never slowing more than 3 sec from best interval.
2 min recoveries

I only did 4 rounds, as my calves were starting to flare up. I was slowing down a little, but I felt pretty good overall!

Times: 1:26, 1:23, 1:26, 1:29

Track workout

1600 meters
- 1:52, 1:55, 1:53, 1:51
- rest 5 min

800 meters
- 1:38, 1:44
- rest 3 min

400 meters
- 1:24
- rest 1 min

200 meters
- 0:43

Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.