W.O.D.: Short Interval

Thursday, February 27, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"1/2 Tosh"

Swim (THU): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (THU): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (THU): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"1/2 Tosh"

Swim (SUN or T): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (FRI): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Post sport, times, and total number of intervals to comments.


Jeff Ford



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Comments (4)

John P.
on Thursday, February 27, 2014 at 09:44 am
2/27 WOD
Run: No track. 3 x (110m/220m/400m), rest 1:1
-1st round: :25/:46/1:26
-2nd round: :24/:44/1:28
-3rd round: :23/:44/1:25
Brad Williams
on Thursday, February 27, 2014 at 10:10 am
2/27/14 WOD
Interval Run this morning. I did the 90 sec./1 min. Rec. Interval Set from last week. 9 Degrees w/25-30 mph. winds were really the conditions I wanted to have my first interval run of the year be in. I took to the treadmill instead.

20 min. Warm-Up (Pace Increase, D-Stretch, Jump Rope, Drills), 10 x 90/1 min. Rec.- 5 Int.'s at 6:40 pace, 5 Int's at 6:30 pace. 15 min. Cool Down (Easy Run, Drills, Jump Rope).

Did some core work after. Stretching and foam roller after. Gonna hit the lacrosse ball up after school. This hurt a lot and pace was slower then where I was at this time last year, but I have to start back somewhere. Cadence felt slow too, but more speed/cadence work will help that.
Mccarley
on Thursday, February 27, 2014 at 02:21 pm
Confused about run prescription
So is it 3x 100m with a 1:1 and then 3x 200m and them 3x 400m? I just need a bit of clarity, thanks.
McCusker
on Friday, February 28, 2014 at 09:16 am
WOD 2/27
Half Tosh (RUN)
Very COLD, Strong Headwinds.
RD1 - 16,38,1:19
RD2 - 17,37,1:21
RD3 - 18,37,1:22
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