Team 247

Fastest400

400m

FastestHalfMile

1/2 Mile

Fastest1k

FastestMile

1 Mile

Fastest2Mile

2 Mile

Fastest5k

2km warm up 5:55km 
2km at 4:30km with 120s walking rest 
2km at 4:32km with 120s walking rest 
1km cool down 5:30km

Friday Tempo 2km Repeats

https://www.strava.com/activities/16659336746

🫰🏾

https://www.strava.com/activities/16655910495

Tempooo

https://www.strava.com/activities/16652118074

Morning Run

https://www.strava.com/activities/16654037680

Searching Pb
Made it without eating anything

Ruunnn

https://www.strava.com/activities/16646205197

40’ easy + drills, hurdles, med ball, core, and 6×100 strides.

Altitude day 2 (PM).

https://www.strava.com/activities/16640298760

Fastest10k

Wasn’t planned just fancied it. Got to test out the new cap, it’s fast.

Beautiful out so an off the cuff 11.

https://www.strava.com/activities/16639700571

5km Time Trial ⏰

https://www.strava.com/activities/16635920299

Kaosøkt, men jobben ble gjort! Skulle starte med 4x4 på mølla, men i det jeg var ferdig med oppvarmingen streiket den… Så da ble det litt styrke først mens jeg ventet på at den andre mølla skulle bli ledig.
2 uker igjen til HYROX Stockholm nå💪🏼

Morning HIIT

https://www.strava.com/activities/16637437334

Morning Intervals in the 2nd home 🇫🇷

https://www.strava.com/activities/16636130733

Evening Run

https://www.strava.com/activities/16630798194

LONGER (26mins)

5mins @ POP (piece of piss)

then - 

4mins @ RPE 8 
3mins @ RPE 6/7
x 3 sets 


NOTES
- 5 mins at POP is a warm up 
- 4 mins should be run at around 5-20s slower per km than your 5km pace 
- 3 mins ‘float’ shouldn’t be a recovery jog, you still want a bit of intent, so perhaps 25-40s slower per km than your 5km pace

Unit 4 Running WOD: Long(ish) Float

https://www.strava.com/activities/16628130816

Afternoon Workout

https://www.strava.com/activities/16630411673

yappa yappa

https://www.strava.com/activities/16629824647

Lunch Run

https://www.strava.com/activities/16609220587

Fastest15k

Fastest10Mile

10 Mile

VOMERO 18 First Run

https://www.strava.com/activities/16611450100

Easy long run ☀️

https://www.strava.com/activities/16606714560

5km rolig jogg/oppvarming
6 x 550m motbakkeintervaller
Pause: rolig jogg ned bakken
4.04 - 3.53 - 3.47 - 3.44 - 3.35

Motbakke🏔️

https://www.strava.com/activities/16607771462

Morning Workout

https://www.strava.com/activities/16608328681

Fastest20k

FastestHalfMarathon

Half-Marathon

Fastest30k

Thought I’d challenge myself with my longest run yet. Wasn’t too bad till 27km and then the last three felt like they went on forever

Long way that

https://www.strava.com/activities/16601870883

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