W.O.D.: I T/TT Day 2 Week 8

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



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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1M TT

Bike (SUN): 15k @ 90% 10M TT pace

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

Row (SUN): 10k TT

Ruck (SUN): 12M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 5M @ 90% 5M TT pace

Bike (OFF): OFF

Run (SAT or SI): 5M @ 90% 5M TT pace

Post sport, time, or distance to comments.


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.

Load Carrying and Tactical Strength and Conditioning

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Comments (9)

Brad Williams
on Sunday, March 03, 2013 at 06:14 am
3/3/13 WOD
Long run of 14.25 miles this AM. First hour was at 8:27 pace through rolling hills and 7.10 miles,on way back same route into wind with the hills and dropped to 8:46 pace. I suffered, but got it in. CFE has helped my mental toughness more than anything when getting into a hard stretch. 2:05 hours total. Mobility and rest rest of the day.

Michigan State vs. Michigan later on...Sparty On!!
Alan Pamayo
on Sunday, March 03, 2013 at 08:05 am
Ruck 5k @61 lbs

Set out to ruck 12M but was surprised that the trail was in horrible shape. The snow and ice was incredibly bumpy, slick, and unstable ... rolled my ankle at least four times. I thought I could tough it out but then realized that my pace was bad, I was risking injury, and more importantly, I couldn't maintain proper posture. Feeling that the training value was low, I just did a 5k. I am disappointed that I didn't get to see where my 12M ruck is at today.
on Sunday, March 03, 2013 at 09:49 am
1st bike ride
My first bike ride post spinal fusion!

21.5 mi 16mph with some wind and a climb. Not bad.

9-9-9 (9 rounds, 9 reps, 9 min: squat, push-up, inverted row, jumping jacks) 8:06
Charlie Douthwaite
on Sunday, March 03, 2013 at 10:35 am
1.5 mile swim in a 25m pool = lots of counting. Averaged between :55-1:05 per lap. Felt good and still had some juice left for the 20 min bike ride home.
on Sunday, March 03, 2013 at 11:37 am
Sunday 5k
Windy but warm around here; went for a trail run yesterday but aborted it to simply walk/hike as the trail conditions were horrendous. Didn't have time to get the 5 miles in today so opted for a 5k at a hard pace for me. Ended up a 27:23 which is a PR for me by well over a minute; previous was 28:37.

Like Brad, CFE has really helped my mental toughness after only a few weeks of training using it.
on Sunday, March 03, 2013 at 12:13 pm
Two sport question
Been waiting awhile for registration to the forums, but its been about two weeks so figured I'd post here.

Any suggestions for someone training for two sports? I do trail racing and road duathlons. Should I add cycling into the single sport or remove swimming from the three sport? Weather is starting to turn nice here so it's about time to get back to regular cycling.

Saturday is typically a rest day for me as I'm usually occupied with kids sporting events.
on Sunday, March 03, 2013 at 02:41 pm
RE:Two Sport Question
Geoff--Have you tried logging in? There are no inactive users on the forum. If you aren't able to log in you will need to complete another registration. If you skipped anything on the reg it was marked as spam by the system and didn't reach the approval step.
Follow the 3 sport schedule and don't complete an Endurance wod on the swim days.
on Sunday, March 03, 2013 at 03:04 pm
2 Sport and forum...
Thanks for the info Kaitlin, looks like the weather should start cooperating on a full time basis here in a few weeks for me to make the transition.

As for the forum, I just did it for the third time and filled out all the info each time. Here's what I always get:

"Your account has been created. However, this board requires account activation by the administrator group. An e-mail has been sent to them and you will be informed when your account has been activated."

Login never works and if I try to reset my password it says:

"Your account has not been activated yet."
on Sunday, March 03, 2013 at 04:21 pm
Day 170
Run T (Rx): 7:47 min/mile

A little faster than I set out for but felt like 90% effort. Good pace to focus on form.
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