W.O.D.: E Tempo / Time Trial Day 2 Week 9



CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minutes @ 85% effort

Bike (SUN): 10M @ 85% effort

Run (SUN): 30 minutes @ 85% effort

C2 Row (SUN): 20 minutes @ 85% effort

Ruck (SUN): 2 x 2M (each at 90% effort) with 25# ruck/vest + boots/utes, rest 5:00 between 2M efforts

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (SUN): 20M TT

Run (OFF): 5k TT

Post sport and time(s) 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.


Guy Petruzzelli

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Comments (9)

Mike G
on Saturday, June 02, 2012 at 06:10 pm
Distance for tempo run
I was trying to figure out how to more practically measure the workout intensity for the tempo. I feel as if having a goal distance would be a little easier to shoot for than using the RPE scale. Any ideas?
on Saturday, June 02, 2012 at 06:34 pm
RE:Distance for tempo run
Mike-- From the Endurance drop down on the FAQ
Plug in what you have and solve for what you want to know.
How do I Figure Out Tempo Wod Times?
Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds=  52.8 minute 10K
Brad Williams
on Sunday, June 03, 2012 at 06:11 am
6/3/12 WOD
Longer run today 10 miles- 1:23 hours. The last 20 minutes I did
1 min on/1 minute rec. jog to work on my cadence. Mobility rest of the day, pretty good run this morning. First triathlon of season next Sunday!!
Enrique Laureano
on Sunday, June 03, 2012 at 08:08 am
Congrats, Guy!!
on Sunday, June 03, 2012 at 09:40 am
Yesterday did 20M Bike TT. I did it in 1:24. Then 3 hours later did the S&C WOD. Today ran a 5k time trail. With legs a little heavy and sore from yesterdays workout ran a 24:17 which is one of my best times.
on Sunday, June 03, 2012 at 11:53 am
Tempo run
6 mi. @ ~85% Effort.

46:47 7:50 paces...10 seconds faster than anticipated. felt good today.
Chad Brinkley
on Sunday, June 03, 2012 at 12:20 pm
Weekend WODS
6/2: I did a 42 mile tempo bike ride followed by a 3.1 mile tempo run. The purpose of going long was to test my nutrition plan before my 70.3 race next week. I wanted to do it a few weeks ago, but my schedule didn't allow me to fit it in until this weekend. Nutrition plan worked pretty well... plenty of energy and no upset stomach. Hydration was also good. Time for the bike was roughly 2:20. Time for the run was 24:50.

6/3: Three sport Swim WOD: 600 Warm Up (200 Freestyle, 200 Drills, 200 Pull); 8 x 100 on 2:30 (Each interval was 1:42 - 1:44); 600 Cool Down (200 Pull, 200 Drills, 200 Freestyle).

Tapering for the rest of the week to get ready for Ironman Kansas 70.3 next Sunday!
Alan Pamayo
on Sunday, June 03, 2012 at 01:07 pm
Endurance Run
5K TT: 22:36
on Sunday, June 03, 2012 at 07:32 pm
Struggling with knee pain this week...10 years out from an ACL reconstruction and every couple years go through a flare of pain...trying not to be frustrated that this bout comes one week out from the start of triathlon racing season...

Did a 22mile bike in 1:12 followed by 3.5 mile run in 24' and change...definitely "aware" of my knee...hoping I can manage next weeks race...on the fence if I should drop to sprint from Olympic...hoping one more run decent this week will reveal the right choice. Staying positive...have come through this before...

Happy racing week to everyone! Look forward to CFE dominance!!
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