W.O.D.: I T/TT Day 2 Week 4

Sunday, February 03, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800y TT

Bike (SUN): 15M TT

Run (SUN): 5M @ 90% of 10k TT pace

Row (SUN): 8k TT

Ruck (SUN): 10k TT @ 55# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (SUN): 800y TT

Bike (OFF): OFF

Run (SAT): 5M @ 90% of 10k TT pace

Post sport, time, or distance to comments.


Costal bike ride with CrossFit Temecula South


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Comments (6)

Brad Williams
on Sunday, February 03, 2013 at 05:49 am
2/3/13 WOD
10 mile run this morning. 1:26 HRS. Happy with that being the temp. was 3 degrees and water bottle on Fuel Belt froze.

Mobility the rest of the day. Enjoy the Super Bowl tonight everyone!
Rob UK
on Sunday, February 03, 2013 at 08:41 am
Ruck
1:32:32
Alan Pamayo
on Sunday, February 03, 2013 at 12:47 pm
Endurance Ruck
Ruck 10k @55lbs
1:17:08

The trail was 100% snow and it was difficult to get traction. My energy output felt like I should have been going about 0:30sec per mile faster. It just felt slow because of the slippage.

Interestingly though, my average pace was decent at 12:25 min/mile ... it just hurt more.
Chad Brinkley
on Sunday, February 03, 2013 at 01:09 pm
Bike WOD
2/2/2013: I took a day off from Endurance training. I did the Hero WOD "Sean" for S&C: 10 Rounds for Time of 11 Chest to Bar Pull Ups and 22 Front Squat @75. TIme was 26:57 RX.

2/3/2013: I am still unable to run so I did a 15 mile Bike Time Trial today. Time was 42:31. Followed up with mobility work.
Jack
on Tuesday, February 05, 2013 at 10:20 am
Run
using my heart rate monitor I went for 1 hour at 166 bpm. I made it just to 4.5 miles. My running is still a work in progress, but previously I ran 5 miles in aroun 1:15, so I am getting faster
Ensar
on Tuesday, February 05, 2013 at 01:44 pm
Run
5M in 27:13, felt smooth most of the way, pushed the pace some the last mile.
Comments are closed for this post.