W.O.D.: Long Interval

Thursday, March 06, 2014 • EnduranceLong 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:

Swim (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates

Run (THU): Repeat 400m, recover :60s until form/pace deteriorates

Row (THU): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (THU): Repeat 800m, recover :60s until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates

Run (SUN or TT): Repeat 400m, recover :60s until form/pace deteriorates

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


Corey Ackerman, Fire Coaching Consulting, 1:38:30 Half Marathon

"2nd fastest half ever... Blew my goals out of the water and I feel like I am just scratching the surface. And I just ran a time that blows away most age group runners, without all those boring steady pace miles."



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Comments (5)

Tim
on Thursday, March 06, 2014 at 03:49 am
3S Training
Been resting last week, slowly ramping up the volume, got Total Immersion so worked on my stroke technique and using cycling technique by Ramanov......both are working well. Was able to swim way further without even realizing it and my cycling times improved a lot today.

AM: Squat. (weight in Kg), 82.5x5,92x5, 107.5x8 (should have done more.....not my day).

PM: Did yesterdays LI on the bike. 5x1.5 miles.

Main difference in my technique is dropping gears and having a higher cadence, using less muscle strength and more cardio to turn the pedals. - POSE cycling.

1.5 mile warm up
4:33, 4:32, 4:36, 4:43, 4:46

Much more consistency in my times and I've just been doing technique work on the stationary bike....Now to get faster for longer

Good to see more activity here, hope everyone is killing the open (if you're doing it) and your training/rehab (Brad) is going well.
John P.
on Thursday, March 06, 2014 at 09:39 am
3/6 WOD
Run WOD: 12x400m, :60 rest
(1:27, 1:23, 1:24, 1:25, 1:25, 1:27, 1:28, 1:27, 1:28, 1:30, 1:29, 1:29)
Evan
on Thursday, March 06, 2014 at 12:14 pm
Trail run
WAY too nice to be on the track, so 12x 1:00-1:15 (about my 400m pace) w/1:00 jog on some nice trails. Microspikes make winter running 100x more fun.
McCusker
on Thursday, March 06, 2014 at 03:21 pm
WOD 3/6
Run 400m recover 60 sec.
1:17,1:18,1:19,1:18,1:20,1:19
Brad Williams
on Thursday, March 06, 2014 at 04:01 pm
3/6/14 WOD
Steady run first this AM. 5K- 26:56 min. Snow and ice are still the culprits for taking it slower in places. Interval bike shortly after. 10 x 90 (800m)1 rec. 6 min. Rec. Circuit run to end this AM's WOD. 200m Run, 50 Squats, 200m Run, 50 Push-Ups, 200m Run, 50 Squats, 200m Run- 6:18 min.

Stretching and used bands to floss out my hamstrings. Sprint speed and endurance speed is still not back yet. Going to include more cadence work and some more speed runs in next week.

Thanks for the shout Tim. All done with rehab and now I have to wait until I can get the Epidural Steroid Shot. Body is feeling much better though. Only things painful are burpees and sit-ups. Hope those will be pain free soon.
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