W.O.D.: E Tempo / Time Trial Day 2 Week 7

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): 1000m @ 1500m TT pace

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

Run (SUN): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20

C2 Row (SUN): 2 x 3k, rest 5:00 between, hold 3k splits within 0:10-0:15

Ruck (SUN): 30 minutes with 20# ruck or vest @ 85% effort

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 500m @ 85% of 500m TT effort

Bike (SUN): 20M TT

Run (OFF): 5k TT

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.


Phil Rice, RARE Endurance, Massanutten Mountain Trails 100 Mile Run


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Comments (13)

JenJ
on Saturday, May 19, 2012 at 07:27 pm
MMT
Nice job, Phil. I thought I saw you you out there. I believe you offered me M&Ms and gummy bears on the way out of the Elizabeth Furnace aid station. Congrats on your first MMT finish
Alan Pamayo
on Sunday, May 20, 2012 at 03:25 am
Endurance Run
5K: 23:34

Legs felt very sluggish today.

No time for Recovery ... 12 hr shifts for NATO Sat-Mon!
Van Chapman
on Sunday, May 20, 2012 at 04:53 am
Awesome work Phil...
And sharing gummies and M&Ms along the way... Pure Phil == ya got a heart o'gold brother!
Brad Williams
on Sunday, May 20, 2012 at 07:35 am
5/20/12 WOD
Great run Phil!! You Ultra runners are machines. I'm always in awe of how you run that far in that amount of time. Congrats. 20 mile TT on the 'Cross bike this AM on a hilly dirt course- 1:07 HRS. 10 minute run after 1.5 miles. Good training day for a Sunday.
lewis
on Sunday, May 20, 2012 at 10:35 am
thanks CFE i just completed my first olympic distance tri got a pb in 10k and first time riding 40. swim was by far my weak point. Thanks for all you do
Kieran
on Sunday, May 20, 2012 at 11:46 am
3S bike
20M TT - 1:03
Doug
on Sunday, May 20, 2012 at 03:25 pm
SS Run
2x 2M
15:48, 15:28

Hot here in Boston today.
JenJ
on Sunday, May 20, 2012 at 03:36 pm
Re: MMT
And even though the candies were offered, I did not take any - they aren't paleo ;)
Chad Brinkley
on Sunday, May 20, 2012 at 05:42 pm
3 sport bike wod
20 mile bike TT on wet and hilly course 1:05
StacyF
on Sunday, May 20, 2012 at 07:16 pm
3S bike
20M- flat closed course with no wind (amazing) on my Felt track fixie. 47:42 PR.
JeremyG
on Sunday, May 20, 2012 at 10:12 pm
SS Run
2x2M
15:07, 15:30
Nice weather in Colo. today.
J-Riddle
on Monday, May 21, 2012 at 05:32 am
MMT
Phil You Have Awesome Attitude to Match the Fitness! Great Job.
Foxy
on Monday, May 21, 2012 at 12:37 pm
SS Run
2 x 2mi

12:28, 12:46

M/32/Colchester, UK
Comments are closed for this post.