warm-up and cool down - 30 cal intervals (5) during CF workout

1K warm-up and 1K cooldown - 3x750m with 1:30R - all 3 intervals at 1:37.2 pace

Low Rate (18) moderate pace

1K warmup and 1k cooldown - 4x1K 5'R, average pace 1:38.3 (1:39.5, 1:38.6, 1:37.5, 1:37.7) - tie best pace for workout but was bruta…

Moderate pace - 1:51

500m warm-up and 500m cool down - Neal Peart/Rush workout - 2112m 67"R 1720m, 3 rounds

warm-up and calorie intervals in a CF workout - approx meters probably a little more

2000m total in warmup and cooldown 2 1K rows as part of a CF workout with running and wallballs - kept both rows at 3:20-3:30

1k warmup and 1k cooldown - CTC challenge at 1:35.1 pace

5K at 1:54.8 5'R, 4K at 1:53.8 4'R, 3K at 1:52.9 3'R, 2K at 1:51.8 2'R, 1K at 1:49.9

2x500m as past of warm-up, 500m intervals (6) as part of CF workout

1:53.8 pace, 20 SPM

Intervals in a CF workout

Intervals in a CF workout

12 Days of Christmas (7800) then 2200 cool-down

2k warm-up and 2k cooldown, 12x500

1:55 pace

moderate/easy pace (1:55) - short on time

moderate pace 1:52.4 - harder first K under 1:40 then easier pace for the rest

1K warm-up and 1K cooldown - CTC challenge, 7x1:00 with 70"R, average pace of 1:29.9

small warm-up then 5K at 1:54.9 5'R, 4K at 1:53.9 4'R, 3K at 1:52.9 3'R, 2K at 1:51.9 2'R, 1K at 1:49.9

warmup sand intervals in a CF workout

intervals in a CF workout

moderate pace 1:52