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

Day 2 Week 8
Sunday, March 04, 2012 • EnduranceD T/TT, S&C R


What is your cool down? Post to comments.


CFE Strength & Conditioning WOD Rest Day. S&C Recovery should follow immediately (or as soon as possible) after Endurance WOD.

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 90% of 1500m TT

Bike (SUN): 20M @ 90% of 30M TT

Run (SUN): 10k @ 85% of 10k TT Pace

C2 Row (SUN): 8k @ 90% of 8k TT pace

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1000m @ 1500m TT pace

Bike (OFF): 10M @ 90% of 10M TT pace

Run (SUN): 10M TT

Post sport and time/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.

UnScared Sports Show #1

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Comments (13)

Brad Williams
on Sunday, March 04, 2012 at 06:34 am
3/4/12 WOD
10 Mile TT this morning- 1:17:33 min.
Best I've felt running in a while, pace was good and didn't let myself blow-up going too fast at times. Mobility and rest remainder of day. Sparty on!! Going for outright big 10(12) title today vs. Ohio State.
on Sunday, March 04, 2012 at 07:16 am
:) done 10km for 42 minutes , at tempo, despite yesterdays hard bike and METCON with 95 thrusters in 4min my legs felt surprisingly light :)
Im new to this and jumped into this program 2 weeks ago, folowing day by day for 3S.
my first 1/2 ironman is for two month, and I think this is a huge benefit for my overall condition !
Jim B
on Sunday, March 04, 2012 at 07:33 am
Run (SUN): 10M TT
1:32 min
on Sunday, March 04, 2012 at 08:45 am
my cool down is bad it will just be a walk, after most workouts i cant move. what would you advise?
on Sunday, March 04, 2012 at 09:16 am
3S run
10M TT - 1:13:40
Alan Pamayo
on Sunday, March 04, 2012 at 11:32 am
Endurance Ruck: 10M TT
10M Ruck @ 60 lbs: 2:15:28

Mile Splits: 11:15, 13:14, 13:17, 13:52, 13:15, 13:28, 14:49, 13:46, 15:19, 13:11

Used my new GoRuck pack ... which I won't be doing again. It has no waist belt, which was very jarring to my body as I trotted ... lots of pain on this one and a little slower too.
on Sunday, March 04, 2012 at 11:34 am
I can tell the new running technique is starting to take hold, mostly because my hamstrings and calves are smoked.

I still have a lot of work to do, but it's slowly coming along and I may actually be enjoying running
Michael Chronert
on Sunday, March 04, 2012 at 01:13 pm
10 miler
1 hour 7 mins
John Gillham
on Sunday, March 04, 2012 at 01:55 pm
Nice Show!/Getting faster
Diggin the show and looking forward to more!
10K 85%. My legs felt like lead today so I was happy to go 85%. Surprisingly my time was more along the lines of 95% compared to my last 10K TT 2/12/12 ...guess I'm getting faster. Maybe this stuff works ;)
on Sunday, March 04, 2012 at 03:38 pm
Haven't done a legitimate time trial above 5k in years, so I think my pace was pretty slow. 8k in 38:19 at 19 spm. Looking forward to some time trials in the future to start gettin more challenging goals.
Sean G
on Sunday, March 04, 2012 at 03:42 pm
Thanks CFE
Did the Napa Valley Marathon today. 3:32 finish time for my first whole marathon with only CFE training.
on Sunday, March 04, 2012 at 05:39 pm
3S modified
My plan was 20M bike 10M run. I gave some sad soul my last tube without realizing and then flatted and fell over on my bike (WTH? Rookie mistake?) at the 10M mark. Ran 5.5M instead of 10 because of traveling bruise down my shin from fall.
On a better note, I was contacted by the race director of the Redman. He wants to talk about CFE. Tide might be turning, and other endurance athletes are taking notice.

It's must be noted that it is so awesome to read all the PRs everyone is posting. Keep it up! You guys are inspiring.
on Tuesday, March 06, 2012 at 09:04 pm
SS row
Haven't done an 8k TT, just tried to keep it under 2:15/500m. 8k in 35:24.4.
Comments are closed for this post.