W.O.D.: Tempo | Time Trial

Saturday, February 08, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds

10 - Burpees Box Jumps (24")

10 - Alternating 1-arm Dumbbell Snatch (45/35)

Post results to comments.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN):1200m @ 85% 1000m TT pace

Bike (SUN): 15M @ 85% 12M TT pace

Run (SUN): 8M @ 85% 5M TT pace

Row (SUN): 7k @ 85% 5k TT pace

Ruck (SUN): 10M @ 85% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 15M TT

Run (OFF): OFF

Post sport and time to comments.

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Comments (6)

on Friday, February 07, 2014 at 07:56 pm
Sprint Tri
Did my first sprint tri, summary of how it went.

Swim: I'm terrible at swimming, so I started about 2 months ago focusing on technique rather than distance. The most I swam was 600m continuous, other than that it was drills, most sessions I'd swim around 1km.

Bike: My bike was fixed the night before the tri, so I did 2 spin clases prior to it.

Run: I come from a running background, so I did about 4 run sessions, mainly tempo runs around 8-9km.

Not the best preparation, but coming from a powerlifting, crossfit and running background, I knew I'd finish it.

Course was an ocean swim with a mild current, one hill on the bike and flat run (had a strong sea breeze)

Distances: swim 750m, bike 16km (scheduled for 20km, so don't know what happened) Run: 5km.

Swim: 14:33, I'd never done an open water swim so I zig zagged along the course, covered more than I needed to, but that's experience. happy with that was expecting 20min.

T1: 2:27, I had no idea what I was doing here, but first thing I did was put the helmet on first

Bike: Spent 2km trying to get my feet in my cleats, which nearly resulted in me falling off my bike numerous times. Also had never used tri bars before, that at combined with no padding on my shorts, really hurt my 'you know what area'

33:45, averaging just under 29km/hr, was aiming for around 30km/hr, but I'll get better now I can cycle.

T2: 0:50, nearly fell off trying to get off again, but didn't.

Run: My strongest leg, I know how to pose run, so it was interesting watching people's technique (and judging them), only saw 1 or 2 people running that way and I overtook a lot of people heel striking.
21:34 for 5km, 4:18m/km, not my fastest, but up there.

Total Time: 1 hr, 13 min

Lots of lessons learnt, and looking forward to the next one in 2 weeks, I'll do another sprint before I do an Olympic (confidence on the swim is lacking), got some serious bike envy, but i'll keep on mine until I get some experience and know what I want. Recovering now and about to go to wiggle and buy some new gear.
Brad Williams
on Saturday, February 08, 2014 at 09:19 am
2/8/14 WOD
Interval bike this AM. 20 min. Warm-Up (Spin, 3 x 1 leg Drills, Pace Increase), 11 x 3 min./1 rec., 11 min. Cool-Down.

Strength & Conditioning a few minutes later. Overhead Squats w/500m on the XC Ski Erg.- 95#, Level 5/5 sets/10 rep, 2:15-2:20 on the Erg times. Two Arm Battle Ropes, Jumps Squats/5 sets/10 reps each. Foam Roller Stretching for mobility.

XC Erg was hard. Gonna do more of that. Also, going to start doing more circuits. Hopefully soon I will be able to get back to Box Jumps, Running, and Burpees. Should know MRI Results on Monday, Tuesday at the latest.
on Saturday, February 08, 2014 at 09:22 am
RE: Sprint Tri

That's great dude!

Lots of good points here and really why getting out there and testing yourself is key!

Great job and looking forward to seeing your next race results!
on Saturday, February 08, 2014 at 01:31 pm
RE: intervals
Hey, how many intervals should I am for?/ Time dedicated to interval work if I am aiming to do a marathon distance run? thanks!
Brad Williams
on Saturday, February 08, 2014 at 01:43 pm
RE: Sprint Tri
Tim, that is a great first race. I think that is a pretty good swim you had there. I usually get around 16 min. for an 800m swim and I've been swimming for a while.

Once you do some swim WODS you'll be good. Your bike will improve just from riding more and getting use to it. I can see your a strong runner and once you do more "brick" WODS you'll feel a lot more comfortable running after riding.

I can see you getting a way faster time next race. Don't be surprised if you a huge time improvement because you got it in you.
on Saturday, February 08, 2014 at 06:14 pm
Srpint Tri
Thanks PJ and Brad!!

I'll give another post race review on 22Feb after my next one.

Brad the swim was in the ocean so the extra buoyancy and current did help my time, but going off the bike course where they changed the distances without telling anyone, I wouldn't be surprised if it wasn't 750.

My legs were burning after the bike leg, so I've programmed some brick workouts for the next fortnight.

Thanks guys, good to have the accountability and encouragement here. All the best.
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