Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 80-89% (Recover to 69%)
Comments
CrossFit Journal
Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 80-89% (Recover to 69%)
SPD CrossFit 
46:57 minutes
(Warm-up: @6 MPH)
(16 Runs: @8 MPH)