W.O.D.: D Tempo / Time Trial

Day 2 Week 6



3+ Hours before CFE S&C WOD

"Sport (DAY)" refers to when the workout is designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 800m TT pace

Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort

Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00

C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort

Post sport and time(s) or distance(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 20:00 Skill Work

Bike (SAT): 30:00 @ 90% effort level

Run (SUN): 10M TT

Post sport and time or distance to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

RARE Endurance athletes, 4 first-timers, after completing the Holiday Lake 50k


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Comments (13)

Brad Williams
on Sunday, February 19, 2012 at 05:54 am
2/19/12 WOD
Tempo bike ride this morning followed by 2 mile "brick" run 14:21 minutes. Really happy with that pace, started slower and built up and didn't go hypoxic at all. Was going faster, but had to stop once because I didn't want to get run over by the cars at the crosswalk. Pleased with the workout none-the-less.
on Sunday, February 19, 2012 at 08:05 am
2x10 min
Is the 2 x 10 on the row continous or is there a break between the sets?
on Sunday, February 19, 2012 at 09:59 am
Corpus Oly triathlon
So, really cold swim, but dolphins swam very near me. As soon as my butt cheeks hit the saddle, it started raining babies, and the last 12 miles was 30 mph headwind. Thank you CFE and OK for ensuring this was no big deal. The run had some awesome hills and no aid stations; I had no water in me, so a dry cramped finish. Results- 3rd age group and 14th overall for women. Huge PR too!
I think from now on when the weather is predicted to be rainy and windy, I'm going outside to train because that will be my race. Just accepting it.
on Sunday, February 19, 2012 at 10:06 am
10m TT - 72mins
Out early to get the work done,
Av pace 7mins.13secs, legs felt heavy after 30m TT WOD &KB/Sprint WOD yesterday!
Rolling off road course in cold wind, but nice n sunny!
Alan Pamayo
on Sunday, February 19, 2012 at 10:08 am
Endurance Ruck 10M TT @ 63 lbs: 2:11:37

Mile splits: 11:28, 12:17, 13:06, 13:45, 13:36, 13:32, 13:32, 13:23, 13:51, 13:04

S&C Recovery: Completed
on Sunday, February 19, 2012 at 10:25 am
Endurance wod
Row: 2151m and 2371m.

Immediately after I felt like I did 65% and 75%. It was tough to gauge the percentage of effort. Saturday's str and cond to be done this evening.
Chad Brinkley
on Sunday, February 19, 2012 at 01:52 pm
Great job StacyF! Great way to fight through bad conditions and come back with a PR!

I did the 3 Sport Run WOD this morning: 10 Mile TT (1:19:23). I was not happy with this result. It is at least 10 seconds per mile slower than my last 10 Mile Run. I am not sure if this is due to lack of sleep, tired legs, or just a failure to push myself properly. On the upside, it was still much faster than my old LSD pace for long runs. I guess not every day can be a great workout. I will just strive to make tomorrow's better.
Brad Williams
on Sunday, February 19, 2012 at 03:46 pm
Re: StacyF. Race Result
Super job on the PR Stacy in the horrible conditions. Way to be strong mentally and physically!!
Daniel Smith
on Sunday, February 19, 2012 at 06:20 pm
Great job!! personally i love biking and running in bad weather. I feel like i am in a movie or something, and thinking that when people drive by they think "man he is a boss" really motivates me haha at least i pretend they say that. Im pretty sure they thought that same way about you!!
Jake Fisher
on Sunday, February 19, 2012 at 06:42 pm
Totally enjoyed it too. Got caught up on my errands & grocery shopping for the week. I even went and renewed my pool membership; so tomorrow at 6am, I'll be doing the Tabata Swim! Looking forward to it!

Gotta get back on track before Austin!
on Sunday, February 19, 2012 at 10:37 pm
Excellent job Stacy! Way to keep it together despite the obstacles you faced. Thanks for sharing your experience...keep it up!
John S.
on Monday, February 20, 2012 at 07:17 am
Good going especially under those conditions!
I hope that you complained loudly about the lack of aid stations on the run! Congrats on the PR!
What's next on your list of events?
on Monday, February 20, 2012 at 11:24 am
Re: John S.
Fortunately, everyone else did the complaining for me. If it hadn't been for the open beach bar and nice bartender, I would have DNF'd.
Next up is half Ironman Galveston. I get to race with my future ex husband, Lance Armstrong.
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