W.O.D.: I T/TT Day 2 Week 5

Sunday, February 10, 2013 • EnduranceT, TT, Tempo, Time Trial



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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 80% 800m TT pace

Bike (SUN): 20M TT

Run (SUN): 10M TT

Row (SUN): 10k @ 85% 10k TT pace

Ruck (SUN): 15k @ 10k TT pace

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (OFF): Off

Bike (SUN): 20M TT

Run (OFF): Off

Post sport, time, or distance to comments.

Better Pushups For Better Running

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Comments (16)

Brad Williams
on Sunday, February 10, 2013 at 05:58 am
2/10/13 WOD
Did the "Michigan" Tempo run this morning. 1 mile, 1.5 tempo, 1200, 1.5 tempo, 800, 1.5 tempo, 400 sprint. Did a 2 mile warm-up with pace, drills, and some cadence drills. Kept my pace at 7-7:05 for the mile, 1200, and 800. 6:40 pace for the 400. for the 3 tempo sets I held 7:45 pace. Did this on the treadmill to stay consitant and it worked good. Strength recovery right after. Felt great about this WOD after longer session yesterday. Mobility rest of the day.
Shane S
on Sunday, February 10, 2013 at 08:48 am
Accelerated schedule this week because of a meet on Friday - today is technically "Monday".

Hang Clean, 3x3
Sumo Deadlift, 5x5
CFE Prep WOD for Time of:
35 pull-ups
65 push-ups
90 lunges (per leg)
115 sit-ups
2 minutes Hollow Rock (total)
Time ~15:11
25 min Cool-down/Mobility
on Sunday, February 10, 2013 at 08:54 am
8M easy in around 54 minutes with some strides at the end. Legs a little sluggish from yesterday but that's not too surprising.
on Sunday, February 10, 2013 at 09:55 am
endurance WOD
do you just run 10m once?
on Sunday, February 10, 2013 at 10:12 am
Cold & windy...
Blustery and overcast, just did a quick leg stretcher around the local reservoir...brrrr.

2.72 miles; 28:03; 10:18 pace
on Sunday, February 10, 2013 at 11:30 am
RE: endurance wod
Jody-- Yes 1 10m TT
on Sunday, February 10, 2013 at 11:47 am
Yea, just once. They repeat the WOD though so that people that may not have done it the previous day can still get one in.

Not to mention if you did the Endurance workout everyday that would basically be training hard every day...the body couldn't really recover from that and you'd never get any more fit.
on Sunday, February 10, 2013 at 12:00 pm
Not a bad way to go for a 10M time trial Brad. That workout, depending on how it is run, can be anywhere from a good solid, aerobic effort to a complete monster, possibly even harder than an actual race. It's great for practicing changes in pace that can occur in an actual race.

It's commonly done with the first mile around 10k pace, then 5k pace for 1200, 3k pace for the 800, and then anywhere between 1500m race pace and all out for the last 400 depending on what the goal is for the workout.
Chris Biles
on Sunday, February 10, 2013 at 12:19 pm
SS Row
10k in 44:16- No idea what my 10k TT is, I just paced it early and picked it up a bit in the last 3k for some fun.
Chad Brinkley
on Sunday, February 10, 2013 at 12:52 pm
Bike WOD
2/9: I did the local S&C WOD -
Strength: 5x3 Clean Grip Deadlift @ 65-75% of 1RM (205, 205, 205, 225, 225)

Conditioning: For time... 20 Push Ups, 20 Pull Ups, 1 15' Rope Ascent, 20 Burpee Box Overs @24", 2 15' Rope Ascents, 30 Deadlift @205, 3 15' Rope Ascents, Run 400 Meters, 4 15' Rope Ascents, 50 Wallballs (20 Lb to 10'), 5 15' Rope Ascents. Time was 21:55.

2/10: In the AM I did the 3 Sport Bike WOD - 20 Mile Time Trial in 56:00 (PR).

In the PM, I did ELIZABETH for S&C: 21-15-9 of Cleans @135 and Ring Dips. Time was 7:34 RX (PR).

Two PRs in one day!
on Sunday, February 10, 2013 at 01:12 pm
Thanks guys I'm still trying to understand the endurance page. I am training for a marathon but don't just want to do running and love CF and don't want to loose anything, so any help would be appreciated.
on Sunday, February 10, 2013 at 01:37 pm
Did some running skills and drills, but no running yet. Would love my surgeon to clear me for running later this week.

5 mile hike in the foothills
Brad Williams
on Sunday, February 10, 2013 at 01:45 pm
RE: Ensar
Thanks for feedback on the MI Run I did. I held 5k pace for the shorter stuff and tempo for the 1.5 intervals. I had bad bronchitis and devekoped Exercise Induced Asthma last year and it really set me back. I felt good about the effort today. Feel like I'm getting back to where I use to be.

I would love to have your speed. A sub hour 10 miler and not even at race pace is awesome. Again thanks for the feedback. I look forward to seeing your progress.
Jake Fisher
on Sunday, February 10, 2013 at 01:51 pm
RE: Jody
Just to make sure you're clear though, 10M = 10 MILES not meters ;) And it's a "TT" or "Time Trial" = ALL OUT EFFORT (while maintaining good form).
Will Fox
on Sunday, February 10, 2013 at 05:14 pm
fighting cold, rest and mobility:
episodes 9, 11, 4
on Monday, February 11, 2013 at 02:12 pm
Day 149

6.9 miles in 49:43

Called it early because right foot started hurting. Still some pain today. Lower legs continuing to be my weak point.
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