W.O.D.: F Long Intervals Day 1 Week 1

CFE STRENGTH & CONDITIONING WOD: Rest Day


Becca Voigt and the Valley Girls Go Solo


 ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery in lieu of the endurance WOD if needed.

Note: The (DAY) is noting when the workout should be performed. This will be a test week to collect baseline data. Warm up as much as needed. Treat the distance like a Max Effort lift or race. Please make sure you are posting your results to comments.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30

Bike (THU): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between

Run (THU): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between

Ruck (THU): 1M TT with 55# ruck/vest + boots/utes, rest 5:00, then 2 x 800m @ 1M TT pace with 2:00 rest between

Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (FRI): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30

Bike (SAT): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between

Run (SUN or Time Trial): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between


Tristan Jenkin, Ironman Coeur d'Alene, 6th in Age Group and 43rd Overall with a time of 10:00:06.


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Comments (32)

Dani Lox
on Wednesday, June 27, 2012 at 06:10 pm
Tuesday' 500m TT C2
TT: 1:58

4 x 500: 2:02, 2:04, 2:04, 2:06
Damper at 4.5/105

I loath the C2, but I'm coming off of a spiral fracture of my fibula. I haven't been given clearance to run, so C2 until then :-/
Rick
on Thursday, June 28, 2012 at 05:25 am
Thursday 800m TT Run
TT: 3:15

2x800m: 3:47, 3:40
Mike Gardiner Jr.
on Thursday, June 28, 2012 at 06:00 am
800TT
TT: 2:44

2 x 800: 3:10, 3:05
Theo
on Thursday, June 28, 2012 at 06:35 am
Wednesday 400M TT Run
TT: 1:05
4x400: 1:12, 1:18, 1:20, 1:17

fun fun
Savage
on Thursday, June 28, 2012 at 08:17 am
Thursday 1000m TT C2
TT: 3:55

2x1000 4:15, 4:30
Oscar Ek
on Thursday, June 28, 2012 at 09:49 am
Open water test
Did a short open water test today for the upcoming 3k swim race next week. 8 x 75 m back and forth in the river.
Grant
on Thursday, June 28, 2012 at 10:03 am
Rucks
9:30 mile
60lbs boots and uts
2x800 at 1M pace 4:40per
Brad Williams
on Thursday, June 28, 2012 at 11:25 am
6/28/12 WOD
Full rest today since I'm going back home from parents house. Mobility later on. Swim tomorrow.
Chris
on Thursday, June 28, 2012 at 11:25 am
Thus Run TT
TT: 2:47

2X800m
1. 3:07
2: 3:13
heidi
on Thursday, June 28, 2012 at 11:37 am
Endurance WOD
Tue(SS)Bike
1M TT 2:24
4x1M @75%=
2:55/2:59/2:53/3.00

Thu(SS)Bike
5K TT=8:35
2x5K @75%=10:45/10:47
JRS
on Thursday, June 28, 2012 at 11:38 am
Run
800m TT: 3:30
2 x 800
4:01/4:20
UGH...
Bob Ortiz
on Thursday, June 28, 2012 at 11:41 am
Thursday Run TT
TT: 2:38
1: 3:09
2. 3:06
Chris
on Thursday, June 28, 2012 at 12:37 pm
TT
Im new to this. What does TT mean?
Kaitlin
on Thursday, June 28, 2012 at 12:53 pm
RE: TT
Chris-- Time Trial
Refer to the workout legend(linked on the about tab) and FAQ for quick answers to questions such as these.
Taylor
on Thursday, June 28, 2012 at 02:48 pm
Ruck
1600mins with 50lbs ruck and 20lbs body armor. 2x800 at 8:40 and 9:10. Damn hot outside.
Drew
on Thursday, June 28, 2012 at 03:48 pm
800m TT
TT: 2:27
1: 2:56
2: 2:58
Grant
on Thursday, June 28, 2012 at 04:06 pm
TT 800 instead of 400?
Why are people running 800M TT instead of the prescribed 400M TT? Am I missing something?

This is in regards to the Run/Ruck prescription
Grant
on Thursday, June 28, 2012 at 04:07 pm
TT 800 instead of 400?
never mind i see what I mistook
Shawn
on Thursday, June 28, 2012 at 04:27 pm
800's
Ran the 1st attempt in 3:12 second attempt in 3:14, 3:21, 3:26 hardly the right percentages but felt like I was holding back more than that.
SteveK
on Thursday, June 28, 2012 at 04:36 pm
Row TT
1000mTT (c2): 3:24
2x1000m: 4:11, 4:12
Jake Fisher
on Thursday, June 28, 2012 at 04:36 pm
Will do TOTAL in a few minutes...
I took a full REST DAY yesterday as I got off work at 730pm, and I had a touch of adrenal fatigue from training and working crazy hours. Sleep hasn't been exactly 7 hrs as it's suppose to be; but last night I made up for it...

Here's hoping CFL doesn't close down early because it's also REST DAY/OPEN GYM all day at CFL on Thursdays.
Chad Brinkley
on Thursday, June 28, 2012 at 05:17 pm
Crossfit Total
I ended up doing Crossfit Total today even though I should have been resting. I have already been scolded by the local coaches...

Back Squat: 195, 215, 225 (PR)
Should Press: 105, 110, 115F
Dead Lift: 295, 305, 315F
Crossfit Total: 640 (PR by 55)

I was generally happy with the results even though I missed lifts for my current 1 RPM for Shoulder Press and Deadlift. Its nice to know I am getting stronger slowly but surely...
Mary E. Clark
on Thursday, June 28, 2012 at 06:05 pm
TT and Crossfit Total Results
Best 400m: 1:25
Best 800m: 3:25
I actually tried
DougG
on Thursday, June 28, 2012 at 06:33 pm
SSRun
800m TT
2:42
(in high school I ran a 2:14, still a ways to go)

2x800m
3:10, 3:12
Jake Fisher
on Thursday, June 28, 2012 at 08:38 pm
CF Total Results
After a 12 hr workday & 99°F + 70% humidity...

BS 245-265-275 current season PR
SP 110-120-125, 5+ PR!
DL 375-380-390, current PR

pulled R groin/hammy during warm-up squats, probably would have PR'd across the board; painful parallel squats
Mike D
on Friday, June 29, 2012 at 05:50 am
run
800mTT = 2:53
Ran a 5:57 mile in high school, so it looks like i might get there eventually if i stick with CFE.
Ben
on Friday, June 29, 2012 at 01:14 pm
Long Intervals
800m TT- 3:50, 3:45
800m @75%- 4:50, 4:50
chad s
on Friday, June 29, 2012 at 02:57 pm
thurs 800M TT
2:44

2X800m
3:15
4:00
Could not push it.
Jörund Rundhovde
on Monday, July 02, 2012 at 11:16 am
800m TT
800m TT 2:30
2x800m 2:55, 2:54
CFRefinery
on Thursday, July 05, 2012 at 07:44 am
6/28/12
SS Run

800m TT - 2:43
75%ofTT = 2:58
MJS
on Friday, August 03, 2012 at 07:36 am
Endurance
800m TT @ 2:43; 75% x2 @ 3min
MJS
on Sunday, August 05, 2012 at 05:35 pm
800 TT
2:43; 800m 75% 2:53,3:00
Comments are closed for this post.