Wende and Denise grinding out some push-ups in an AMRAP

Tempo run

1.5 miles at 80%

Here are estimates of an 80% run based on a 1 mile TT:

6 min mile = ~12 min 1.5 mile @80% (2 min 400m)

8 min mile = ~16 min 1.5 mile @ 80% (2:40 min 400m)

10 min mile = ~20 min 1.5 mile @ 80% (3:20 min 400m)

This is just a prep run for the race on Saturday. Don’t go nuts.

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44 of 45. Yield

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No class this Saturday. Good luck to everyone running the race.

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Sat the 17th is Bring a Friend Day.

Also later that night is CFS Nite Out.

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Find out what the best “drinks” are on the zone/ paleo. Check out this link.