W.O.D.: E Tempo / Time Trial Day 2 Week 10

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): 1500m TT

Bike (SUN): 30M TT

Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other

C2 Row (SUN): 3 x 5k, rest 10:00-15:00 between each, hold splits within 0:30-0:45 of each other

Ruck (SUN): 3 x 5k with 35# ruck/vest + boots/utes, rest 5:00 between each, hold splits within 0:30-0:45 of each other

Post sport and time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 60 minutes @ 85% effort

Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other

Post sport and distance/time(s) 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.


Using the Deadlift and Jump Rope with Running


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Comments (10)

Jason Dickenson
on Sunday, June 10, 2012 at 07:39 am
Endurance Run
3 5K's
20:50, 20:36, 20:00

That was fun!
Alan Pamayo
on Sunday, June 10, 2012 at 08:03 am
Endurance Ruck
Ruck 3 x 5k @ 44 lbs: 36:59, 37:59, 39:48

Still find it difficult to pace these longer distance ruck runs. I try to slow down at the beginning when I am fresh but can't help going a little faster, then naturally the weight bears down and I slow down gradually.
Chris Biles
on Sunday, June 10, 2012 at 12:37 pm
SS Run
5k x3- 25:00, 24:30, 25:02
Zac
on Sunday, June 10, 2012 at 01:12 pm
SS Run
20:44, 20:55, 20:32.
3x5K
Jason, you work on nutrition during this workout? I went through a couple gel packs. You??
Brad Williams
on Sunday, June 10, 2012 at 01:33 pm
6/10/12 Big Fish Sprint Tri Result
Pretty good day for my first triathlon this year. 12:47 500m swim which is pretty good for me. 34 something 20k bike on a hilly course. Finally, 24:20 run which I'm way better than. First mile was 6:30...then I hit some hills and totally blew up. Will pace better next time. Still good for 1st outta 9 in 30-34 age group. Will definitely be smarter and faster next time.
Amelia
on Sunday, June 10, 2012 at 03:22 pm
Race!
First Tri of the season - Grand Rapids Olympic Distance

Overall good result - 2nd in age group and 8th woman overall - swim was slow and first transition awful - wetsuit struggles and debris in my contact lens that lasted into the bike but felt overall strong on bike and knee held through the run. 9 minutes off of PR but never raced this course so can't totally compare...feel good about the start and definitely have areas to work on!

Looking forward to hearing other race results!
Brad Williams
on Sunday, June 10, 2012 at 05:34 pm
RE: Amelia, Age Group Place
Great job Amelia!! I had some friends competing in that Tri today. Sounds like a good course and lots of fun. Congrats.
DougG
on Sunday, June 10, 2012 at 05:35 pm
SS Run
3x 5k
27:45, 27:37, 27:30

Thats about 1:00/mile slower than race pace. Is that reasonable?

I did try a couple gels and a pre-run snack that went well. But my feet hurt now.
Amelia
on Sunday, June 10, 2012 at 06:58 pm
Re:Brad AG Win!
Nice work Brad! Way to hold on for the top finish (in what I find personally to be a tough age group! I passed many 20-something's today and wished their number started with a 3 ;-) I find I often have "reverse brick" legs on the run for the first mile - feel so sluggish off the bike that I actually run way faster out of T2...

Did the half ironman at the inaugural GR Tri last year and was so glad not to be out on that run today - so hot!

Great season opener to you and way to represent CFE!
Jason Dickenson
on Sunday, June 10, 2012 at 07:36 pm
RE: Zac/nutrition
Zac,
I did this workout first thing this am. I woke up, ate a piece of fruit and headed out the door. I purposely didn't eat anything during the workout. I did drink plenty of water during the rest times. I wanted to try to train my body to effeciently burn fat. I felt really good too. I normally don't need nutrition until over the 90-120 minute mark anyway. I do use gels on long workouts usually though.
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