W.O.D.: G T/TT Day 2 Week 8
CFE STRENGTH & CONDITIONING WOD: Rest Day
Perform Strength & Conditioning Recovery following stamina work.
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1200m @ 85% TT pace
Bike (SUN): 20M @ 85% of 12M TT Pace
Run (SUN): 15k @ 90% 10k TT pace
Row (SUN): 15k TT
Ruck (SUN): 10M @ 90% 12M TT pace @ 65# Ruck/Boots/Utes
Post sport and times to comments.
Swim (Off): Off
Bike (SAT or SI): 20M @ 85% of 12M TT Pace
Run (SUN or SI): 15k @ 90% 10k TT pace
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.
on Sunday, October 28, 2012 at 09:41 am
10/28/12 Wicked 10K Race Result45:34 for the Wicked 10K race today. Was really 6.3 miles so I feel faster now. 56 sec. PR too! Extra run skill/cadence work really paid off. I had a great warm-up and stuck to my pace whole time and didn't feel destroyed at end either. Don't know age group results yet, but will post when I find out. Got in the Strength Recovery too. Mobility rest of day. Go Tigers!!
on Sunday, October 28, 2012 at 01:13 pm
10/28/12 Wicked Race 10K PlaceEnded up 13/85 in 30-34 age group and 85 out of 1457 overall. I'll take that anytime.