I can’t give enough praise to all those that participated in Saturdays Akron Marathon Relay! It was tons of fun, we had a few personal 1st’s, and then some very non-Paleo indulgences afterwards. All round a great time. I think I can say we are all looking forward to the next event!

SI
6 x 400m TT’s w/ 4 min recoveries

These are all out efforts for each round.

LI
4 x 400m w/ 3 min recoveries. Keep all efforts within  2-3 sec.

20 Burpee penalty for each interval not within 2-3 sec. To be paid immediately after 4 rounds have been completed.

T/TT
2 x 5k @ 90% of Week 4 pace

Use Kaitlin’s Percentage Converter for Tempo Efforts to determine pace.