SPD CrossFit
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Warm-up:
Slow Intervals: 81% of Max HR – Recover to 67% HR
Slow Intervals: 81% of Max HR – Recover to 67% HR 1. 08:05 @6 MPH (01:08 @2 MPH) 2. 02:18 @6 MPH (01:20 @2 MPH) 3. 01:50 @6 MPH (01:10 @2 MPH) 4. 02:06 @6 MPH (01:25 @2 MPH) 5. 01:28 @6 MPH (01:37 @2 MPH) 6. 01:37 @6 MPH (03:52 @2 MPH) 7. 01:42 @6 MPH (01:21 @2 MPH) 8. 01:15 @6 MPH (01:36 @2 MPH) 9. 01:16 @6 MPH (01:27 @2 MPH) 10. 01:12 @6 MPH (02:00 @2 MPH) 11. 00:58 @6 MPH (02:07 @2 MPH) 12. 01:19 @6 MPH (01:33 @2 MPH) 13. 01:10 @6 MPH (01:29 @2 MPH) 14. 01:01 @6 MPH (02:23 @2 MPH) 15. 01:00 @6 MPH (01:53 @2 MPH) 16. 00:55 @6 MPH (02:05 @2 MPH) 17. 00:58 @6 MPH (02:00 @2 MPH) Total: 01:00:37 (4.1 miles)
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Slow Intervals:
81% of Max HR – Recover to 67% HR
1. 08:05 @6 MPH (01:08 @2 MPH)
2. 02:18 @6 MPH (01:20 @2 MPH)
3. 01:50 @6 MPH (01:10 @2 MPH)
4. 02:06 @6 MPH (01:25 @2 MPH)
5. 01:28 @6 MPH (01:37 @2 MPH)
6. 01:37 @6 MPH (03:52 @2 MPH)
7. 01:42 @6 MPH (01:21 @2 MPH)
8. 01:15 @6 MPH (01:36 @2 MPH)
9. 01:16 @6 MPH (01:27 @2 MPH)
10. 01:12 @6 MPH (02:00 @2 MPH)
11. 00:58 @6 MPH (02:07 @2 MPH)
12. 01:19 @6 MPH (01:33 @2 MPH)
13. 01:10 @6 MPH (01:29 @2 MPH)
14. 01:01 @6 MPH (02:23 @2 MPH)
15. 01:00 @6 MPH (01:53 @2 MPH)
16. 00:55 @6 MPH (02:05 @2 MPH)
17. 00:58 @6 MPH (02:00 @2 MPH)
Total: 01:00:37 (4.1 miles)