W.O.D.: D Long Intervals

Day 1 Week 3
Thursday, January 26, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day

Spend at least 45 minutes on recovery. Post recovery tools to comments.


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds

Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.


 Kirk Warner, 90kg Clean & Jerk PR, prior to the SF Tri Treasure Island


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Comments (45)

Chad Brinkley
on Wednesday, January 25, 2012 at 06:12 pm
Bike WOD
Did the 3 sport Bike Intervals on Wednesday evening. 5 minutes warm up (High cadence spinning), 8x1/2 mile with 3 minutes rest (Times were 68, 72, 72, 72, 72, 72, 71, 71), 5 Minutes Cool down (high cadence spinning). Total Time: 40:37, Distance: 12.27 Miles

Did the local Crossfit WOD on Wednesday morning. For time - 30 Wallballs @20, 5 15' Rope Ascents, 25 Calorie Row, 30 KB Swings @55, 50 Abmat Sit Ups, 25 Slam Balls @50, 30 KB Snatch @35, 50 Box Steps @24", 25 Ring Dips; Total Time: 16:56.
Daniel Smith
on Wednesday, January 25, 2012 at 07:54 pm
Rest day!!
Gotta love these days, its seems these are the days that count the most. My body has been needing this rest for some time. Tomorrow do a hard three mile run, followed by some yoga and then some R&R. Really enjoyed every ones posts about the Ironman training bc i to plan on doing a half red man and a half iron man. Looking forward to seeing how my results are. Not to mention trying to qualify for the nationals at el reno. has any one ever raced a ITU?
JustinT
on Wednesday, January 25, 2012 at 08:28 pm
C2 schedule.
I notice the SS row is rx'd for Tue while the others are Thurs. Why is that? New here, sorry.
jmac
on Wednesday, January 25, 2012 at 09:08 pm
RE: c2 schedule
justin, that was a typo my friend. fixed!
Leendert Paul Diterwich
on Thursday, January 26, 2012 at 01:48 am
hold all splits?
Great site. Been following the WODs for some weeks now and seeing improvement in my run times already!

One thing however is still unclear to me, what do you mean with:
"hold all splits within..."
StacyF
on Thursday, January 26, 2012 at 04:18 am
Re:Daniel Smith
I'll be seeing you at the Redman. I haven't decided half or full. No, on the ITU series. It is a bit too international for me.
aj
on Thursday, January 26, 2012 at 05:24 am
bike
For bike intervals on a stationary bike what kind of resistance are you using?
Hugh
on Thursday, January 26, 2012 at 05:44 am
m/39/210 Crossfit Fredericton, NB
yoga at noon

Run:
10x10 intervals on the treadmill with %12 grade and 12mph. Approximately 14seconds at full height and speed on each interval plus time for the acceleration and deceleration (approximately 20s each direction)

An interesting way to do sprint intervals but that is just part of being a Canadian I guess!
Stuart F
on Thursday, January 26, 2012 at 06:19 am
SS run
4 x 1200m, rest 3:00

4'50, 4'50, 4'59, 4'58

Absolutely sh@gged on the last 2 :)
I am working on my form but start to get pain under my left knee since buying a pair of innov8 233s and trying te pose method. does anyone have any ideas short of seeing video of my technique?
thanks a lot, enjoy your wod!
HM
on Thursday, January 26, 2012 at 06:28 am
Are Long Intervals max effort?
Are long intervals for running at max effort?
StacyF
on Thursday, January 26, 2012 at 06:50 am
Finally an app that works with CFE
Seconds Pro - an app that you can program intervals and rest with a count down, runs with iPod and alerts over music.
Kaitlin
on Thursday, January 26, 2012 at 06:58 am
RE;:Hold all sprints
Leendert Paul Diterwich that is the deviation window. The difference between your fastest and slowest rep is at most the high end of the window
Gabriel Cruz
on Thursday, January 26, 2012 at 07:08 am
Suggestions
Recommended % running the 4 x 1200ms. I currently run the 8 x 200m @ 11.0 mph on the treadmill. Any recommendations what i should run for the 4 x 1200? Is it supposed to be at Max Effort?
JenJ
on Thursday, January 26, 2012 at 07:14 am
Re: Are Long Intervals max effort?
HM - Max effort to the point that you can still run each interval within 3-5 seconds of the other. Max effort, balls to the wall running would most likely be a TT with more rest in between. More of a 1:2 or 1:3 work/rest ratio.
aj
on Thursday, January 26, 2012 at 07:22 am
bike
For bike intervals on a stationary bike what kind of resistance are you using?
PJ
on Thursday, January 26, 2012 at 07:53 am
@Leendert
"hold all splits within 3-5 seconds
" means that your fastest and slowest interval times should be within 3-5 seconds of each other.
Daniel Smith
on Thursday, January 26, 2012 at 08:02 am
Re:StacyF
Yeah this is my first ever half iron distance, love the olympic distance but really want to step up my game. I don't know the technical terms but are you a sponsored Triathlete, or working towards it? Just thought i would ask, i have a goal to make it to nationals in vermont, or make it to a ITU race.
Kieran
on Thursday, January 26, 2012 at 08:28 am
re: Leendert & HM
You want to set a pace where the first interval is below max effort and the last is at max effort but takes about the same time. The difference between the fastest and the slowest should be no more than 5 seconds and no less than 3s for this WOD. Running 4x1200m at 4:25, 4:28, 4:27, 4:29 would be a good LI WOD. 4:21, 4:29, 4:28, 4:32 would not. If speed varies too much you're not setting a consistent pace. If times are too close, you probably could push a little harder.
Lydia
on Thursday, January 26, 2012 at 09:04 am
Re:Daniel Smith
Daniel, how do you qualify for the ITU Nationals, in which race? Is that the World Championships in Neveda?
Jake Fisher
on Thursday, January 26, 2012 at 09:25 am
RE: Stuart F // SS Run
Stuart F,

Just a thought, but 1200m SPRINTS in brand new minimalist shoes like the INOV-8 233s might be a little too much volume at this point. Especially if you don't have your POSE running form dialed in. I'm guessing you're changing from a shoe that wasn't a zero drop and not so minimalist as the 233? Is this a safe assumption?

If you're having knee pain while running, you're probably doing one of a couple of things... Reaching out in front of you with your leg/foot-- which would cause you to heal strike, which would then cause the soft tissue around/inside the knee to be smashed/pinched and that's why you're experiencing the knee pain.

You may make the argument that 1200m isn't a lot of volume for you, because you can run a 10K without any trouble; but can you run a 10K at 90-95% (basically sprinting?) and maintain your form? Or even a mile? I'm posing a rhetorical question here to help you think critically...

I would dial back the volume as you transition to those new, EXTREMELY minimalist shoes. I'm talking, working on form at distances of 50-100m, and not going up from there until you have excellent form and you can maintain multiple sprint splits within a second of each other. Once your POSE is good, take up the distance a bit, let's say 200m. Again, maintain form throughout several intervals, dial up the intensity and see if you (as BMack would say) "Go to shit" LOL! If you're able to maintain, dial up the distance again. Keep working on it.

Also, these distance/volume increases aren't going to happen in the same day; probably not even in the same week. You have to start making these small increases very slowly until they become 2nd Nature to you.

I would check out the Skills & Drills posted on here under SPORT TECH > RUN. Implement those as your warm-up for each day's running CFE WOD.

And lastly, and probably THE MOST important; I would talk to some of the coaches/trainers in your CF box and see if they'll video tape you, and then break down your form. If you post a video on YouTube and link us all here, I'm sure you'll get A LOT of helpful feedback.

Cheers, brother!
Enoch Pitzer
on Thursday, January 26, 2012 at 09:29 am
Main Site
Did the main site wod today on the track. 8x400m, 1:30 rest. 1;18 1;20 1;22 1;20 1;26 1;20 1;19 1;19. Distance and speed were good, rest sucked BAD..
VitekFire
on Thursday, January 26, 2012 at 10:19 am
Daily Results
Endurance
4x1200m Run
4:46, 4:52, 4:58, 4:58
Ran the first 1200m way to fast!
Starkey
on Thursday, January 26, 2012 at 10:55 am
Long Interval 4x1200m Run
4x1200m Run

You are all too fast for me as I try to get back into running after a 2 year layoff

5:55, 5:50, 6:00, 6:05
Treadmill run
JustinT
on Thursday, January 26, 2012 at 10:59 am
Results
C2 2x1500m 3min rest
6:02/6:08
Lower back in knots, and just not in shape yet. Diggin' this though.

Any advice from the crowd for a beginning C2'er?

m/36/6'/185
Daniel Smith
on Thursday, January 26, 2012 at 11:46 am
Re: Lydia
You dont have to qualify for the ITU world tri but I sure would like to Race it and see how I perform against some of the best. I'm talking about qualifying for US Olympic team age group races and I think it's in San Diego and there was another one in Vermont last year but financially I could swing it. Is this something you have already done?? Or interested it to??
Tim
on Thursday, January 26, 2012 at 12:01 pm
What is the sport workout for today?
Looking at the multisport section and the WOD it seems there is nothing to do today. Is this correct?
Jason Hughes
on Thursday, January 26, 2012 at 12:04 pm
JMac Question in regard to swim intervals
Did Swim Short Int. 15x50m on 1:00. To keep the time, I scale to 40y so that I can rest almost 1:1. Takes me about :30 to do 40 yards, (all out effort). My question is what do you intend as the rest interval for the short interval swim work? Are you wanting 1:1, 20 seconds, 10? I can move to a 25 meter pool and do the intervals as Rx'd but I don't think I can hold a sub :45 second time over the course of 15 rounds. Just wanting to know what you are intending as a rest duration before I stop scaling the workout, so I can do it as intended.
Kaitlin
on Thursday, January 26, 2012 at 12:05 pm
RE: What is the sport workout for today?
Tim--
Today is an off day for Endurance, CFE S&C and strength. Spend at least 45 minutes on recovery. This could include a number of things such as MWOD, SMR etc.
Stuart F
on Thursday, January 26, 2012 at 12:20 pm
RE: Jake Fisher RE: Stuart F // SS Run
Jake,

Thanks very much for your reply, a great response and very much appreciated.

Yes, I guess youre correct regarding distance given the new shoes and technique together.

Reducing the distance substantially is the best method of progressing, ironically perhaps, however I have entered a marathon in 13 weeks time (london).

Bearing this in mind would you suggest
1) exactly as you suggest in your post and say in 13 weeks i could progress the distance, or
2) revert to my old trainers and technique until after the marathon, then start over?

I would LOVE to get to a CF box, but I am in the UK and things havent taken off over here yet. Maybe I should open one.. :)

Once again, much appreciate your advice.
cheers
Jake Fisher
on Thursday, January 26, 2012 at 01:04 pm
Recovery Work / Rest Day
80 mins of...

- Shoulder mobility

- Smash Party w/ a 45# barbell, rolling up and down my quads

- Foam Roller: hamstrings, IT-bands, psoas, grinding/smashing my hips flexors (rolling from groin to outside of the glute / laying sideways and really digging into my hip flexors w/ the foam roller)

- Band flossing my hip flexors in squat, lounge position; using the band to pull my hip capsule into alignment

- Foam Roller up and down my thorasic vertebrae & the loins of my back

- Banded shoulder/lat/scap PNF stretching

- Banded flossing of my hips in 90% "pigeon" or "perpendicular" splits; then banded flossing of hips in yoga's "pigeon" pose

- 6-min static headstand (tripod) w/ legs vertical and toe-point; shoulder supported & hollow positioning

- 3-min headstand (tripod) w/ legs in various positions: splits, bent, helicopters, inverted-L, etc; core strengthening & shoulder stability work

I feel like a Million Dollars. The rest of the day will include a 2-hour nap as soon as I get this plate full of eggs & veggies down.
Lydia
on Thursday, January 26, 2012 at 01:13 pm
Re:Daniel Smith
Daniel,

Yes I would be for sure interested. How good do you have to be to race in the US Olympic team age group?
ammulder
on Thursday, January 26, 2012 at 01:41 pm
Today's Run
4x1200m Run, 3:00 rest:
4:21, 4:08, 4:10, 4:10
Tried to go hard but keep my breathing steady on the first one, but it didn't seem like the time was my best, so I pushed it on the rest.
David Novelli
on Thursday, January 26, 2012 at 01:50 pm
RE: Finally an app that works with CFE
Thanks for the tip! I downloaded Seconds Pro just for this workout and it is amazing!

I'm new to CFE, but not to CF. I'm training for a Century Ride in June and I think I just found my program!!! Keep it coming!
BenJones
on Thursday, January 26, 2012 at 02:26 pm
1200's
Did yesterday's S&C this morning. 5:19
1200's were 4:25 4:21 4:20 4:29
Didn't keep a very consistent pace but that will improve.
Brad Williams
on Thursday, January 26, 2012 at 02:47 pm
1/26/12 WOD
45 minute recovery bike workout this morning. Did pedal stroke drills too. After, did some flossing with bands and wrapped bike tubes around legs to aid that like on MWOD. Foam Roller after school today w/a little more stretching.
Joe
on Thursday, January 26, 2012 at 03:23 pm
Re: US National Team Age Group
You have to come in the top of your age group at USA Triathlon Age Group National Championships in Burlington, VT in August.

So, qualify for Nationals, then come in the top in your AG at Nationals to earn Age Group Team USA.
BradM
on Thursday, January 26, 2012 at 03:52 pm
Run wod
4x0.75 mi:

6:02,6;05,5:55,5:52
By far my best run in the 3+ weeks of following CFE...hopefully a sign of more good things to come.
StacyF
on Thursday, January 26, 2012 at 04:53 pm
Re: Daniel Smith
My all girl cycling team is heavily sponsored, but I cannot give up my Felt for a Cannondale, so I don't race the team bike. Half of the cycling team transitions into the tri team as well.There are times, though, that I will race unattached with a CFE jersey and sometimes I race tri's with a HTFU kit.
Sponsorship is a tricky game. Personally, I like going at it alone without any extra pressure hence the HTFU kit.
We will have to touch base before the Redman. It is an awesome race, and this year, all 4 lengths. I will warn you, the road (Waterloo) on the back half of the course is close to cobble stone, so toughen up and carry extra spares. It was my first 70.3 a few years back.
Chad Brinkley
on Thursday, January 26, 2012 at 05:28 pm
Active Recovery
Warmed up today with a 300 Meter Row and 3x10 GHD Sit Ups. Followed up the Bergner Warm Up for cleans and snatches using the 45 LB Bar. Then I did 15 minutes of skill work on Hand Stands and HSPU. Finished up with 10 minutes of mobility work (2 minutes hips, 4 minutes calves, 2 minutes Hamstrings, 2 minutes shoulders). Nice change from the usual WOD...
HM
on Thursday, January 26, 2012 at 06:54 pm
I ran the first too fast and. I know for next time.
5:44
5:48
5:53
5:54
Jake Fisher
on Thursday, January 26, 2012 at 11:15 pm
RE: Stuart F
Stuart,

You could progress in 13-wks, but it will take tremendous dedication and effort. Make sure you are recovering well & your nutrition is dialed in ... SLEEP! Minimum of 7 hours every night!

Get it.
Lydia
on Friday, January 27, 2012 at 01:00 pm
US National Team Age Group
How do you quality for Nationals, did I miss that?
Tim/36/70/175
on Thursday, February 02, 2012 at 07:39 am
Results
4:21, 4:21, 4:21, 4:34
KD
on Thursday, February 02, 2012 at 12:59 pm
KD Results
run: 7.2,7,7,7.2MPH on treadmill. I need to up my speed.
bruce
on Wednesday, February 08, 2012 at 09:44 pm
4x1200 in 4:35, 4:35, 4:32 and 4:28.
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