W.O.D.: E Tempo / Time Trial Day 2 Week 11



CFE Strength & Conditioning WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 30M @ 85% of 1500m TT pace

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 10k TT with 40# ruck/vest + boots/utes

Post sport and time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 30 minute TT

Bike (OFF): 10M TT

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

Post sport and distance/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.

Coach Rickey and Carolyn from NYC Endurance with Dean Karnazes after completing The North Face Marathon in DC


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Comments (10)

on Saturday, June 16, 2012 at 10:14 pm
Bike race
Finished a 300 k bikerace on 9h11min yesterday with CFE as training program. Felt good but didn't manage to get sub 9 due to heavy rain, hard wind, two crashes and one flat tire. Thanks for the varied and inspiring workouts. Next race is a 3k open water swim in three weeks.
Alan Pamayo
on Sunday, June 17, 2012 at 06:29 am
Endurance Run
2 x 2M: 14:06 & 14:58

I went to fast on the first round; Third mile was very slow and I had to sprint at the very end just to get sub 15:00.
Chris Biles
on Sunday, June 17, 2012 at 07:19 am
SS Run
Brad Williams
on Sunday, June 17, 2012 at 07:42 am
6/1712 Ann Arbor 5k Result
22:52 for the Ann Arbor 5k this AM. Was at 10:15 at 1.5 miles. Then this big hill came and after Alpha Games yesterday that was it. Still it was fun and seeing my principal finish his first race ever made my day.
on Sunday, June 17, 2012 at 08:52 am
Re: Bike Race
Jeez, Oscar--two crashes, one flat, rain & wind? Nice job just sticking it out! Good luck with the upcoming swim!
Pedro BrĂ¡s
on Sunday, June 17, 2012 at 10:06 am
23 K on sand (beach): 02:21:00
Brad Williams
on Sunday, June 17, 2012 at 10:37 am
6/17/12 Ann Arbor 5K Place
The results were posted for the Ann Arbor 5K and I was 5th outta 22 in 30-34 age group and 43rd outta 607 overall. I guess I shouldn't be disappointed.
on Sunday, June 17, 2012 at 05:32 pm
SS Run
10k TT
First 5k in 27:44, 2nd in 26:52. Last mile was 7:30! Guess I could have pushed harder.
Steve C
on Sunday, June 17, 2012 at 05:54 pm
My longest run
Hey cf endurance. Just started last week. I have never run that far before! That hurt 60:36. I am looking forward to watching my progress
on Sunday, June 17, 2012 at 08:16 pm
Racing at Altitude
It's been a fun but weird week with lots of travels - currently in Santa Fe and raced a 5K with friends who have been living here for about 8 months....definitely felt the 6000+ feet and played it a little safe to avoid illness, but managed a sub 23 and 4th woman, 1st in age group. Hoping I will gain something for my double race weekend back at sea level in Muskegon!
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