CF WOD: 21, 18, 15, 12, 9, 6, 3 Sit ups | Insert 200 Meter run after each set.
I did .2 mile run as my tready don't do decimals -- which, quite frankly, makes this workout a lot tougher! Took time to get the treadmill up to speed for each run, but I cranked it up to 9.4 - 9.5 for each one. A 6:15 mile pace! Yup. Thought I might puke :)
Finished in 14:38 - about 20 seconds faster than last time.
Very shortly after, I set out for my 20K TT. Legs felt a little dead so I wasn't able to hit the 20MPH benchmark I'm lookin' for on this route, but it was a very solid effort all things considered.
12.5 miles | 38:52 (19.3 MPH)