CFE Tempo WOD

Today we're on the rowers doing a CrossFit Endurance WOD:

5km at 85 - 90% of race pace.

Now, the math on this is fuzzy for me. For instance:

• My best 5k pace/500 meters is 2:03.
• If I take 90% of that though, I get 1:50.7 - a smaller number - a faster pace.
• So I increased my time to 110%, getting 2:15

A larger number means a slower pace. But is that really 90% of race pace? Any of you math wizards who can sort that out for me, please comment. I'd love the formula!

Here's the numbers:

Goals:

• KW 2:15s
• 90%= 2:28
• 85%= 2:35

• CW 2:03s
• 90%= 2:15
• 85%= 2:21

Results:

• KW 24:05, 25 spm (2:14.5/500m)
• CW 22:25, 25 spm (2:24.5/500m)

A bit too quick; I don't know if that's bad. At least it wasn't too slow. Kirsten was running late for an appointment. A big thanks to Terry Smythe for letting us use the ergs in her basement!

Tomorrow, a mini-Murph!

Ciao,

Charles