Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 85-89% (Recover to 79%)
Comments
CrossFit Journal
Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 85-89% (Recover to 79%)
SPD CrossFit 
45:34 minutes
(Warm-up: @6 MPH)
(18 Runs: @7.5 MPH)
3.73 miles