400m...

Oh, dear, that was ugly! Missed running on Friday, as it is challenging for me to try to fit in CrossFit and running on a day I work 10 hours overnight, keeping at least 3 hours between each, getting at least 7.5 hours of sleep, and not dying from the heat of southern Arizona. Hmm, I sound like I'm complaining, don't I? I don't mean to, but, argh! There's not enough hours in the day! :)

So, my Saturday interval training breakdown:

5 x 400m at 10 min/mi pace = 5 x 400m @ 2:30

What I actually did:

#1: 2:43.4, rest 2:43.0
#2: 2:44.9, rest 2:44.4
#3: 2:52.3, rest 2:52.1
#4: 2:49.0, rest 2:50.4
#5: 2:47.7, rest 2:47.5 

Ok, kinda missed the mark...temp 86...I run a loop, 200m west, then 200m east back to my starting point, had a bit of head wind on the way back...one would think it would have helped me on the way out, but I couldn't tell...lol 

Today is my "long" run of 1.5 miles at 95% of test pace (14:03 pace, 21:05 total time).

Final stats for today's run: 1.51 miles, 21:29, average pace: 14:16. This included falling down once (the sidewalk jump up and grabbed my toe) and a technical error at the end when I couldn't get my phone out of the case to stop runkeeper, only to find out I hadn't quite hit 1.5 miles, so I restarted and finished...oh well...still not too bad, and it felt good. I didn't feel short of breath, the run just felt steady. Nothing like starting a run at 86 degrees and ending it at 90 degrees outside. Time for breakfast.

This concludes week three of my CrossFit Endurance Training. 

Next week: CrossFit on M-W-Th-F, Interval training on T & F, repeat 1 mile test run from week 1 on Sunday.