W.O.D.: F Tempo / Time Trial Day 2 Week 3

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 8M TT

C2 Row (SUN): 5k TT

Ruck (SUN): 8M with 35# ruck/vest + boots/utes @ minimum of 14:00/mi or faster

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1000m TT OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (OFF): OFF

Run (SAT): 8M Tempo @ 85% of 10k TT Pace OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and times 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.


CFE athlete Darrell McPherran, Masters 45+ Champion, SoCal / Southern Nevada State Championship Match Sprint


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (10)

Mika Koistinen
on Sunday, July 15, 2012 at 04:30 am
8M TT
13K (8.08M) 1:01:16. I has been quite cool summer in Finland, so sunny 20°C (68F) felt hot!
Brad Williams
on Sunday, July 15, 2012 at 06:26 am
7/15/12 WOD
10K tempo this AM because I thought the out-and-back I chose was longer. 52:38 min. Probably would have been faster, but I had 4- 400-600m climbs. Really happy with this considering glutes/hamstrings were on fire from all the climbing yesterday. Gonna be MWoding those areas out a lot today.
Jörund Rundhovde
on Sunday, July 15, 2012 at 07:08 am
3sport swim
1000m tt 19:50. Ok, but feel that I got quite some to improve.
Oscar
on Sunday, July 15, 2012 at 07:50 am
Last days of training
Haven't been by the computer the last few days so I'll post the last three days of workout

Friday: Duathlon
32 km bike, 58:39
7.4 km run, 29:46
Felt great, my first test for the upcoming Triathlon. No problem with the transition from cycling to running.
Saturday: Skilled based running progression + Lactate Shuttle.
5 min: 1.25 km
6 min: 1.45 km
7 min: 1.6 km
Ran with my wife, didn't reach the lactate threshold during the intervals.
Sunday: Elizabeth @ 50 kg, 8:53
13.4 km TT, 57:51
Chad
on Sunday, July 15, 2012 at 04:29 pm
8M - 66:45
DougG
on Sunday, July 15, 2012 at 06:12 pm
SS Run
8M TT
1:11:52
Hit the wall at 7miles. Ran before breakfast.
tony
on Sunday, July 15, 2012 at 07:43 pm
8M TT run
T=76:16 - I live in a very hilly area and training for a flat half marathon so I did this one at the track to simulate the race condition. I've never done a TT at this distance and I was too conservative the first 4 miles, but ran negative splits the last 4 miles to finish strong. Very hot and humid day.
Brian G
on Sunday, July 15, 2012 at 09:28 pm
3S
Ran a 10k at 11pm. 57:45.
Oscar
on Sunday, July 15, 2012 at 09:34 pm
Last days of training
Haven't been by the computer the last few days so I'll post the last three days of workout

Friday: Duathlon
32 km bike, 58:39
7.4 km run, 29:46
Felt great, my first test for the upcoming Triathlon. No problem with the transition from cycling to running.
Saturday: Skilled based running progression + Lactate Shuttle.
5 min: 1.25 km
6 min: 1.45 km
7 min: 1.6 km
Ran with my wife, didn't reach the lactate threshold during the intervals.
Sunday: Elizabeth @ 50 kg, 8:53
13.4 km TT, 57:51
styria69
on Sunday, July 15, 2012 at 11:18 pm
Run TT
Ran 27km with 5:01 pace, not really a TT, but I have problems in left knee. the 8m I ran under 5:00 min and had to reduce the pace the last km because knee
Comments are closed for this post.