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Week 3 – Top of Utah Half and Lotoja Training

July 26, 2010

RUNNING: 3-4 hours after your CrossFit WOD – DEATH by 10 meters. 10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute. This is the way it should be done for running. Either way, you are to add 10 meters each round until you can no longer continue. Your score is the total number of rounds you complete, plus the number of 10m sets you complete in the final round in which you fail. (ie 17+15 means that you completed 17 rounds and where able to complete 15 sets in the atempt at 18.)

CYCLING: 3-4 hours after your CrossFit WOD ride 4×5 min intervals w/3min recovery between rounds – Hold max distance possible on each of the 5 min rounds.

Happy Training!!

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