W.O.D.: E Tempo / Time Trial Day 2 Week 5

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

Bike (SUN): 10M @ 90% of 10M TT

Run (SUN): 5k @ 90% of 5k TT

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the "brick," attempt to make the transition from the bike to run as sport-specific as possible.

Post sport and time or distance to comments.


STRENGTH & CONDITIONING RECOVERY

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.



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Comments (13)

Dave_RMC
on Sunday, May 06, 2012 at 12:07 am
If i can only do 2 C2 workouts a week what is the best combination out of Si, LI, and Stam/TT?
styria69
on Sunday, May 06, 2012 at 01:31 am
Taper-Week
begin my tapering, next Saturday I will run a 12-hours-ultra. Roundcourse 1.8 km, amrap :-)
Hope I can finish with many rounds.
Therefor I did yesterdays evening and todays morning an easy 1-hour-run.
Wish all a nice sunday
Wouter M
on Sunday, May 06, 2012 at 07:22 am
10M TT
Did the 'haven-dijk-havenloop" today. Flat but windy 10M run. Focussed on technique and kep an slightly over 12km/h pace. Finished in 1.19.10
Brad Williams
on Sunday, May 06, 2012 at 07:28 am
5/6/12 WOD
Long run a hilly dirt roads this morning. Same course I rode yesterday, but ran today. 8 miles 8:10 pace. Sprinted up the hills and walk for 30sec.-1min. for recovery. Really happy with run.
Amelia
on Sunday, May 06, 2012 at 07:53 am
Half Marathon
Most interesting race - and have to start with huge kudos to CFE - original goal race was 25K next weekend but due to various scheduling conflicts, last minute change to 13.1 today - good taper, awful pre-race sleep with combined total last two nights of 8 hours (for fabulous reason of birthday bash for my now 5&2 year old sons) and still managed lifetime PR of 1:36:36 (by my watch) 11 seconds better than same race last year. First 7 I was feeling great and on pace for a 1:31 - totally tightened up the next 4 and just gutted out the finish - and don't think I would have salvaged if without CFE - prob could have been more conservative out of the gate, but that has just never been my style and I really think with better rest I could have held pace.

Developed new mantra of confidence in training - you tabata'd your lungs / tempo'd your legs/time trialled your mind - kept me going!

Excited for rest of season - thanks CFE - apologies for long post!
Kieran
on Sunday, May 06, 2012 at 01:41 pm
brick
5M bike, 5k run - 15:33, 22:20
1:09 transition
I really have to stop skipping bike drills.

Good job Amelia. I've never run a perfect race, so A PR is a PR. No regrets.
Chad Brinkley
on Sunday, May 06, 2012 at 02:12 pm
TRIZOU 2012 Results
First race of the season today: Sprint triathlon in Columbia, MO - TRIZOU.

400 Meter Swim: 7:33 PR
T1: 3:16
14 MIle Bike: 40:27 PR
T2: 1:57
3 Mile Run: 19:05 PR
Total Time: 1:12:17 PR

PR of several minutes since 2011. Thank you CFE!
Alan Pamayo
on Sunday, May 06, 2012 at 02:52 pm
Endurance Run
5k: 22:33
david
on Sunday, May 06, 2012 at 03:53 pm
tapering/maintaining between races
Bit of a long one but bear with me...so..for the next 12 months I'm planning to work my way through however many cycles I can in preparation for a 5 race series(triathlons) next year.reason for such a long preparation is I'm mainly a runner and I'm ever so slightly/incredibly competitive and id like to place well not just finish lol.the races are all short course and pool based(400m>20k>5k) and roughly a month apart,except for the 4th one which is a week before the following one and jumps up to 1500m>40k>10k open water swim(is this normal in a series such a big difference in distance?)I've double and triple checked the info and it is this distance.anyway...my main question is what's the best way of tapering/maintaining between races,my initial thoughts because of the shorter distances where to just carry on with whichever cycle I was in and use the races as my tt/tempo workouts for that weekend and taper as per the faq for the longer race.any thoughts/help much appreciated ,thanks in advance
Chris Biles
on Sunday, May 06, 2012 at 03:56 pm
Bike
Just needed to get some saddle time in for an upcoming 5 day bike trek. Spun 38 miles loaded down in just over 3 hours.
david
on Sunday, May 06, 2012 at 04:06 pm
tapering/maintaining between races
Bit of a long one but bear with me...so..for the next 12 months I'm planning to work my way through however many cycles I can in preparation for a 5 race series(triathlons) next year.reason for such a long preparation is I'm mainly a runner and I'm ever so slightly/incredibly competitive and id like to place well not just finish lol.the races are all short course and pool based(400m>20k>5k) and roughly a month apart,except for the 4th one which is a week before the following one and jumps up to 1500m>40k>10k open water swim(is this normal in a series such a big difference in distance?)I've double and triple checked the info and it is this distance.anyway...my main question is what's the best way of tapering/maintaining between races,my initial thoughts because of the shorter distances where to just carry on with whichever cycle I was in and use the races as my tt/tempo workouts for that weekend and taper as per the faq for the longer race.any thoughts/help much appreciated ,thanks in advance
Kaitlin
on Sunday, May 06, 2012 at 05:24 pm
RE:tapering/maintaining between races
David-- Some would depend on your goals for each race. Are some more important than others? Is there one that is a higher priority than the others? There is a big jump in the distances, but it is what is.
StacyF
on Sunday, May 06, 2012 at 07:52 pm
Re: David
The jump in swim distance from the sprint to the Olympic distance is because USAT takes the lOngest swim distance a sprint can be, which is 750 meters, and double it for the minimum an Olympic can be. The half ironman distance, 70.3, is double the greatest distance an Oly can be and ironman distance is 140.6- double the half. Sprints at 750 meter swim are traditional distance. Anything below the 750 meters is commonly called a super sprint. I know; it gets confusing.
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