W.O.D.: I L-INT Day 1 Week 5

Thursday, February 07, 2013 • EnduranceI, L-INT, Long Interval

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:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 200m, recover 3:00 min, until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 min, until form/pace deteriorates

Run (THU): Repeat 1000m, recover 3:00 min, until form/pace deteriorates

Row (THU): Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Ruck (THU): Repeat 2M, recover 3:00 min, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

SSwim (FRI): Repeat 200m, recover 3:00 min, until form/pace deteriorates

Bike (SUN or T/TT): Repeat 2M, recover 3:00 min, until form/pace deteriorates

Run (THU): Repeat 1000m, recover 3:00 min, until form/pace deteriorates

Post sport, distances, and number of intervals to comments.


Aerobic contribution to short and F#$K n hard!


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Comments (14)

krusty505
on Thursday, February 07, 2013 at 06:55 am
4 weeks post spinal fusion!
OK Four weeks post spinal fusion and I guess what I'm doing is close enough to a workout to post...

Elliptical Intervals 30 min

5 Rounds (no timing)

5 pullups
10 pushups
15 lunges
20 crunches (no situps yet)
1 min hollow rock hold

took about 12 min, but I wasnt rushing, just trying to rehab.
Jack
on Thursday, February 07, 2013 at 10:51 am
WOD
3 drills pre-run ~25m w/ stretching

800m 4:38 (got a cramp in my right calf. I stopped after that, it's not worth pushing and getting injured)

Krusty, that was a little over 2m a round with five minutes of your workout in hollow rock and that was you not rushing???
Geoff Spakes
on Thursday, February 07, 2013 at 11:07 am
Trail run...
Weather is supposed to turn cruddy this weekend so went out for a nice trail run loop.

3.55 miles; 36:45; 10:20/mile pace; 285 feet of total ascent.

Spectacular day out in the Boulder foothills.
Ensar
on Thursday, February 07, 2013 at 11:33 am
CE WoD
Not bad for 4 weeks post spinal fusion. Hope everything holds up nicely!

Workout today was good. 6x1k with the 3:00 recoveries as 600m jogs.

3:12, 3:07, 3:08, 3:09, 3:06, 3:01

Last two hurt, last one went to the well. Time for a few easy days following, though I'm not exactly sure what this program wants me to do in terms of miles on off/easy days.

Anyone here know?
krusty505
on Thursday, February 07, 2013 at 01:44 pm
No that you mention it
Jack, now that you put it that way, I guess I was moving along pretty briskly. I guess it just feels good to feel good again! Thanks.
Geoff Spakes
on Thursday, February 07, 2013 at 02:45 pm
Good decision...
...Jack, one single workout isn't worth an injury. Gotta know when to push through and when to stop.
Brad Williams
on Thursday, February 07, 2013 at 04:07 pm
2/7/13 WOD
Week #4 Run progression this morning. The 6 minute at 92-94 felt really slow compared to the 4 x 90 at 100. Did the 100 cadence at 10 mph and 94 at 8.4 pace. Getting stronger.

Deadlifts shortly after. 230#/2 sets/2 reps, 240#/2 sets/2 reps, 250#/2 sets/1 rep. Hamstrings were sore after this mornings WOD's. Glad I was able to get some stretching in at school and lacrosse ball smashes after school.
Brad Smith
on Thursday, February 07, 2013 at 04:35 pm
endurance wod
Snow storm here in Michigan and indoor track was closed...bummer...6x1000 on the treadmill.

3:14, 3:06, 3:06, 3:05, 3:00

Felt good! Finally getting over a cold I've had for 2 weeks!!
PLA
on Thursday, February 07, 2013 at 04:39 pm
Day 146
Run L-Int (Rx):

~ 45 minutes skills drills and warmup

4:09
3:54
4:04
3:57
4:00

Could have gone for a few more but ran out of time. Runs felt great. Feels like drills are really helping my form and concepts are gelling. Kept cadence between 88-90.
Will Fox
on Thursday, February 07, 2013 at 05:12 pm
Endurance WOD
Run - Dreadmill 1K @ 2%
Skills
3:54
3:54
4:20
4:20
Mobility
Ensar
on Thursday, February 07, 2013 at 05:45 pm
Geoff
Oh you live in Boulder, you're only like 90 minutes north of me.

Colorado sure is one hell of a place to train isn't it?
Jack
on Thursday, February 07, 2013 at 08:59 pm
Geoff, too late
I can barely walk tonight. I guess I'd done more damage than I thought. I keep injuring myself running. this is like the third time. I need to do a running clinic and find out what I'm doing wrong.
Ensar
on Thursday, February 07, 2013 at 09:07 pm
Nice PLA, pretty even, consistent pacing. Maybe could tighten those middle ones a touch but good overall.

What sort of 5K PR do you have, as it looks from that you are ready to go sub 20 if you haven't done so already.
PLA
on Friday, February 08, 2013 at 02:44 pm
Ensar
Thanks Ensar. I am definitey chasing that sub 20 5k. I believe my last TT at that distance was in the 22's but more recently I ran a 10k in ~44:30. From experience how long would it take to string together those individual 1,000 meters from yesterday into one 5k at similar pace? Any tips?
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