W.O.D.: G T/TT Day 2 Week 11

Sunday, November 18, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 3 x 10M @ 85% 10M TT pace, 5:00-10:00 spin/recovery, hold each effort within 3:00-4:00

Run (SUN): 15k TT

Row (SUN): 10k @ 90% 8k TT pace

Ruck (SUN): 12M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m TT

Bike (SAT or LI): 3 x 10M @ 85% 10M TT pace, 5:00-10:00 spin/recovery, hold each effort within 3:00-4:00

Run (SUN or LI): 15k TT


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.


Helming Athletics working their gymnastics skills.


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Comments (7)

Brad Williams
on Sunday, November 18, 2012 at 06:25 am
11/18/12 WOD
Tempo bike ride this morning. 3x30min./10rec. on the trainer. I am whipped. Hardest bike WOD I've done in a while. Hard mentally and physically. Will be stronger mentally for sure. Really happy to get through this one.
Ross
on Sunday, November 18, 2012 at 11:28 am
WOD
15k TT Right about 1:04. I was just under 7 the whole time. I don't normally go that far at TT pace unless it's a race, so I was surprised how tough that felt.
Alan Pamayo
on Sunday, November 18, 2012 at 12:31 pm
Endurance Run
15k TT:
1:15:25
AVG 8:05 MIN/MILE
Jeff Rock
on Sunday, November 18, 2012 at 03:31 pm
Endurance Run
15k TT:
1:15:29
A good trail run that combined snow, mud and ice.
Robert
on Sunday, November 18, 2012 at 04:37 pm
Run (SUN): 15k TT
1:13:08
Legs felt heavy from squats a couple of days earlier.
Kaitlin
on Sunday, November 18, 2012 at 04:53 pm
Great to see endurance athletes working on their gymnastics skills. Another piece of the performance puzzle.
PLA
on Sunday, November 18, 2012 at 06:19 pm
Day 67
Run. 15k TT: 1:12:58
Comments are closed for this post.