Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Hinshaw Warm-up
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5 min easy jog warm up
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4 sets of strides:
-15 sec @ 5k pace
-45 sec recovery jog
Workout – Optional Run Club (Distance)
Easy Long Run (RPE 2-3)
40 minutes continuous @ conversational pace (target: ~90-120 sec/mi slower than 5k pace)
*Deload week – this should feel even easier than standard zone 2 from last few weeks, intensity will pick up next week. Walk if you need to. No heart rate spikes.
*Score distance for this piece
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5 min cool down walk