Hard run in the rain along the Willamette River. About 30 minutes total. 20 minutes in a row, then 1:00 run/1:00 walk. For next time, run harder earlier, then walk. Keep running intensity high by getting into the run/walk cycle fairly early.
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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