I have been reading First: What It Takes to Win and read that one of the workouts in Froning's first regionals was:
2 Rounds, For Time:
I think I remember reading he did it in 5:39 so I set out today to test myself against this workout and see where I stood. I fully expected to at least double, if not triple his time.
Turns out, I did worse than double but not so bad as triple–12:29.
This simple looking workout I learned is deceiving in just how bad it kicks you in the gut in terms of aerobic thresholds. My word!