W.O.D.: E Short Intervals Day 1 Week 6

CFE STRENGTH & CONDITIONING WOD: Rest Day

Team SFCF Wins Relay Division at Wildflower Triathlon


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 x (50m @ 90%, 25m Easy), (if more rest is needed, then take it after finishing 25m Easy)

Bike (THU): 8 x 1/4M TT, work:rest 1:3

Run (THU): 4 x 600m TT, work:rest 1:3

C2 Row (THU): 4 x 750m TT, work:rest 1:3

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S REST DAY.

Choose ONE of the following sports:

Swim (FRI): 15 x (25m TT, 50m Easy)

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.


Team SFCF Endurance athletes Brian Thompson, Erin Moody, and Nate Helming celebrating their win at the Wildflower Triathlon


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Comments (20)

Kaitlin
on Wednesday, May 09, 2012 at 07:17 pm
Nicely done Brian, Erin, and Nate.
John
on Wednesday, May 09, 2012 at 08:06 pm
Help
Does the swim workout mean that I do 15 sets of 25m and then one set of 50m at the end or 15 sets of 25m and then 50m before I do my next set of 25m? I think its the latter of the two but just wanted to make double sure. Thanks in advance!!
Kaitlin
on Wednesday, May 09, 2012 at 08:51 pm
RE: Help
John--
15X (1X 50m/y @90% recover 25m/y)
DRod
on Thursday, May 10, 2012 at 12:15 am
Can someone explain the work:rest (1:3) for the SS Run. I don't think I've seen it listed like this before. I'm assuming if I complete the 600m in 2 min I rest for 6 min. Also, I see that it's a TT (again a first for me on short interval) so it's an all out 600m correct? Thanks.
david
on Thursday, May 10, 2012 at 04:04 am
jake:re shoes from yesterday
Are the 20's only available in the states?can't find anything about them here in the UK..only ones that came up were 2002's but they looked like they had huge cushioned soles so dont think they're what you mean(may be wrong I was looking on my phone so small screen)
Although my pose isn't perfect,even before I was "educated" I've always run forefoot even in cushioned shoes,(surely its common sense that landing on your heels is gonna hurt sooner or later?!?) my everyday shoes have a very thin almost flat sole and the odd time I've run in them (kids late for school) I've found I have no problem,feels easier if anything!
Most of my running is on tarmac with a bit on well worn dirt track so I'm probably gonna go for the MR00's
Thanks again bro.
Oscar Ek
on Thursday, May 10, 2012 at 04:29 am
Started off with yesterdays Strength and S&C wod
Goodmornings: 5 x 40, 4 x 45, 3 x 50, 2 x 55, 2 x 55 kg

Elizabeth: Totalt time 10.14

Short MTB intervals med the kid in the carrier: 0.39, 0.59, 0.44, 0.58, 0.42, 0.58, 0.46, 0.45. Interval 2, 4 and six against the wind.
Daniel Smith
on Thursday, May 10, 2012 at 05:19 am
Awesome job SFCF!! I want to be a part of a box sooo bad!! Just to darn expensive for me right now.......I'm just stoked to hear every ones feed back and encouragement!!!
Brad
on Thursday, May 10, 2012 at 07:04 am
120510
Run (THU): 4 x 600m TT, work:rest 1:3
2:05,2:20,2:14,2:14
Kaitlin
on Thursday, May 10, 2012 at 07:10 am
DRod-- All energy systems and combinations of different energy systems are targeted by different work rest ratios within the wods. A 1:3 ratio hits a different stimulus. Possibly one you have not done a workout with in the past. New things are always good. Yes, if 2 min to complete rest for 6 min.
Justin Domogalla
on Thursday, May 10, 2012 at 08:10 am
10 hrs of tri
I am planning on doing a 10 hr tri competition in September. It is a sprint course( 600 m, 14 mi, 5k) repeated over the course of 10 hrs. How can I get ready for this? Can I follow the daily Wods/Workouts or tailor make for more of an Ironman type approach? Thanks for the help.
jmac
on Thursday, May 10, 2012 at 09:21 am
Swim WOD
The swim WOD is 50m/y @ 90% then swim an easy 25m. That is one set. You'll then turn around and do another set.

If you need more rest, then take it after 25m easy.
Kyle
on Thursday, May 10, 2012 at 11:06 am
5/9/12 WOD
Morning run to loosen up, 3.5M

later

Strength: ME Good Morning (wide stance)
95,105,115,125,135(2)

Elizabeth
21-15-9
135' clean
3x regular dips
12:55
Doing 135 normal dips wasn't very fun.

Biked to and from the gym about 13M
Chris Biles
on Thursday, May 10, 2012 at 11:21 am
SS Row
2:42.2, 2:45.0, 2:45.1, 2:45.9
Brent J
on Thursday, May 10, 2012 at 12:49 pm
Swim Wod
I read the Swim WOD to be 15x25m TT with each 25m effort followed by 50m easy. Repeat the 25 followed by 50m 15x.
Ross
on Thursday, May 10, 2012 at 01:46 pm
Run SS
1:51, 1:51, 1:47, 1:53
Very tough to get down to max effort. I thought I hit it the first time and was shocked to see the second time. For the third I was determined not to leave anything out there and for the last I felt it falling apart just before 400m. Good workout. I think it will pay off in the next race.
Brad Williams
on Thursday, May 10, 2012 at 04:56 pm
5/10/12 WOD
Full rest today, except for mobility in the AM. Hope to be strong for the weekend training days!!
StacyF
on Thursday, May 10, 2012 at 07:31 pm
Re: Justin
What a crazy fun race! I would practice transition because it sounds like you are going to be in transition a lot. 10 hours of moving is hard on you body and soul having survived a few full IM. Be sure you plan to do some bricks on the weekend. I am training for a late season Ironman, and I build a lot of warm up with drills and cool down and make the endurance WOD my main set or first main set.
Most importantly, get your race nutrition figured out. It can take many weeks to months of trial and error.
jmac
on Thursday, May 10, 2012 at 08:26 pm
RE: swim WOD
Keep in mind: the SS and 3S swim WODs are DIFFERENT.

One calls for 50m efforts and the other is calling for 25m TT. They were programmed that way on purpose, just to clear up any confusion.
Callum
on Thursday, May 10, 2012 at 11:27 pm
SS Run and WOD
This morning did the following WOD:

3 rounds of 1 min, 0:45, 0:35 of each of the following with no rest:
Burpees
Heaves
Squats
Pushups

Then 3 min rest followed by 4 rounds of the above for 0:45 each exercise, no rest.

This afternoon SS Run
1:57, 1:53, 1:53, 1:52
Callum
on Friday, May 11, 2012 at 04:23 pm
SS Run and WOD
This morning did the following WOD:

3 rounds of 1 min, 0:45, 0:35 of each of the following with no rest:
Burpees
Heaves
Squats
Pushups

Then 3 min rest followed by 4 rounds of the above for 0:45 each exercise, no rest.

This afternoon SS Run
1:57, 1:53, 1:53, 1:52
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