The Gas Tank

Or capacity building has to be looked at in terms of short and long (or anaerobic and aerobic, respectively). Yesterday, we did a 5k run as a workout and a test. We always notice when our long range capacity builds (i.e. our time gets faster on these runs), but how many long capacity wods do we really do? The truth is that pushing yourself hard on the short days will increase the size of the tank all tge way around.

WOD

4x30 secs of max kb swings (Russian)
1 min rest between

Run 5k (I mean run)