W.O.D.: I T/TT Day 2 Week 11
CFE STRENGTH & CONDITIONING WOD: Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1000m @ 90% 800m TT pace
Bike (SUN): 15M TT
Run (SUN): 5M TT
Row (SUN): 10k @ 85% 5k TT pace
Ruck (SUN): 10k @ 85% 5k TT pace
Post sport and time to comments.
Swim (SUN): 800m TT
Bike (OFF): OFF
Run (SAT or SI): 5k @ 90% 5k TT pace
Post sport, time, or distance to comments.
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.
Johnny Jopling, crushing PR's at the 2013 Warhawk Triathlon
on Sunday, March 24, 2013 at 06:19 am
3/24/13 WODTempo interval run this morning. 15 min. warm-up (pace, drills, cadence). 2 x 1200m/2 rec.- 7:24 pace for both. 5 mile progessive run- 8 min., 7:53, 7:47, 7:45, 7:41 pace./5 min. rec after. 5 x 300m/90 rec.- 6:58. 30 min. easy running with drills for cool-down. Strength recovery and monility shortly after.
Should've started slower on the progressive run because I started to fade around 3.5 miles. Cadence was pretty good. Definitaley learned where my limits are for longer efforts. Good training day today.
on Sunday, March 24, 2013 at 08:42 am
Endurance RunRun 5M
on Sunday, March 24, 2013 at 08:55 am
Barbara and bike trainerTrainer 5 min warm up
20 tempo gradually increasing to tempo/hard
5 min cool down
Barbara (scaled to 50%) 5 rounds with 2:00 rest (scaled down the rest)
1:46, 1:46, 1:45, 1:44, 1:38
on Sunday, March 24, 2013 at 12:29 pm
NC Half MarathonFinished my first 1/2 marathon today! About 6 months ago I could barely run two miles - ok it took about 20 minutes and I was very winded. Hurtin'!
Came in at 1:56 today. I feel I can run the half a little faster. Thanks CFE!
on Sunday, March 24, 2013 at 02:36 pm
Brick WODI did a short Brick this morning. 10 Minute Warm Up + Drills on the Bike, Tabata Bike (8 Rounds of 20 seconds on, 10 seconds rest), 6 Minute Cool Down. Immediate Transition to the indoor track. 5 Laps of Running on the track Sprinting the Straights and jogging the curves. Immediate transition to the pool. 800 Time Trial Swim in 14:56. 1:00 Rest. 400 Swim Cool Down + Mobility.
on Sunday, March 24, 2013 at 03:09 pm
5M TT Run5M TT set a PR des pict cold, windy conditions.
First 2.5M was into the wind so that is why the splits look off.
on Sunday, March 24, 2013 at 05:05 pm
10km Row10km row
38:30 - 1:55.5 ave
New PB !!!