Here is what your week should try to achieve: recovery. Now is the time to recharge and get yourself ready for your race next week. You are ready, you’ve trained hard, now is not the time to do Michael or run 10 miles!
M: regular CF class is great, but keep it fast during your lifts
T: regular CF class: go heavy, don’t be afraid to slow down, but don’t max out either. 80% of max effort is a great goal for today
W: regular CF class. Run at night: 200m sprints, all out, rest 2 mins, 4-6
S: EASY 20 mins run