This morning my phone said that it was 46f outside so not too bad for long sleeves and shorts. But when I got home I actually looked at the temp and it was only 39f… no wonder my hands were so cold!!<\/p>\n\n\n\n
The plan was 3 rounds of 200, 400, and 600 with 1:1 rest. I warmed up and started at it! My normal route usually means the first interval is uphill and this was no different! I ended up walking the 1:1 time rest. Each interval was approximately 1:00, 2:00, and 3:00 depending on the terrain. I wasn’t running all out and I definitely felt tired in the legs. <\/p>\n\n\n\n
I caught a quick picture of the sunrise! And it was a good workout. <\/p>\n\n\n\n
I finished 4.76 miles in 53:25! <\/p>\n","protected":false},"excerpt":{"rendered":"
This morning my phone said that it was 46f outside so not too bad for long sleeves and shorts. But when I got home I actually looked at the temp and it was only 39f… no wonder my hands were so cold!! The plan was 3 rounds of 200, 400, and 600 with 1:1 rest. […]<\/p>\n","protected":false},"author":2,"featured_media":7116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[13],"tags":[678],"class_list":["post-7114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","tag-my-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190430_052951.jpg?fit=2880%2C2160&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1QK","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7267,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06272019-run\/","url_meta":{"origin":7114,"position":0},"title":"06272019 – Run","author":"crossn81","date":"June 27, 2019","format":false,"excerpt":"After dropping the kids off I went for a run. The schedule called for a 4x8:00 nasal breathing only run.\u00a0 I headed out North on West River Road and across the Lake Street bridge.\u00a0 It has been forever since I've run on the River Roads.\u00a0 I wouldn't say I miss\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7285,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07082019-crossfit-bike\/","url_meta":{"origin":7114,"position":1},"title":"07082019 – CrossFit & Bike","author":"crossn81","date":"July 8, 2019","format":false,"excerpt":"Got up early for 5:30am CrossFit and it felt great. We did handstand practice, something that I still need work on getting up into the handstand. We then did 5x8 Deadlifts at 60% so I did 185. 8 reps is a lot. I've not deadlifted in awhile so I'm sure\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6409,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05032018-run\/","url_meta":{"origin":7114,"position":2},"title":"05032018 – Run","author":"crossn81","date":"May 3, 2018","format":false,"excerpt":"1000's on the dike were always one of those hated workouts in college. Something about running 1,000 meters over and over again isn't really fun!\u00a0 That was the workout today, 4x1000m with 3:30 rest in between. 1000m feels like a long way, especially when you run the same routes over\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7124,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05022019-run\/","url_meta":{"origin":7114,"position":3},"title":"05022019 – Run","author":"crossn81","date":"May 2, 2019","format":false,"excerpt":"Today's long interval workout was 2 rounds of 600, 800, 1200 with approximately 1:1 rest. My phone didn't charge correctly overnight so I couldn't use it to gauge the time of each interval so I went more by recovery. My Garmin only lets me plug in one distance for intervals\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7091,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04232019-run-bike\/","url_meta":{"origin":7114,"position":4},"title":"04232019 – Run & Bike","author":"crossn81","date":"April 23, 2019","format":false,"excerpt":"My foot was feeling better so I decided to give it a try! It is also a deload week in the training cycle so it seemed reasonable to go for today's workout. Today's short interval work was a nasal only breathing for 6 x 2:00 with 1:00 rest in between.\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6611,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07262018-run\/","url_meta":{"origin":7114,"position":5},"title":"07262018 – Run","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"Increasing the interval distances again.\u00a0 Tuesday's workout was longer and so was today's.\u00a0 1000m repeats!!! We had some crazy 1000's workouts in college. But this wasn't close to that.\u00a0 I think this might have been the first morning I woke up and really didn't want to run.\u00a0 But I pulled\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=7114"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7114\/revisions"}],"predecessor-version":[{"id":7117,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7114\/revisions\/7117"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/7116"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}