W.O.D.: I T/TT Day 2 Week 11

Sunday, March 24, 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): 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.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

Run (SAT or SI): 5k @ 90% 5k 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.

Johnny Jopling, crushing PR's at the 2013 Warhawk Triathlon

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Comments (7)

Brad Williams
on Sunday, March 24, 2013 at 06:19 am
3/24/13 WOD
Tempo 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.
Alan Pamayo
on Sunday, March 24, 2013 at 08:42 am
Endurance Run
Run 5M
on Sunday, March 24, 2013 at 08:55 am
Barbara and bike trainer
Trainer 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)
10 pull-ups
15 push-ups
20 sit-ups
25 squats
1:46, 1:46, 1:45, 1:44, 1:38
Chris M
on Sunday, March 24, 2013 at 12:29 pm
NC Half Marathon
Finished 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!
Chad Brinkley
on Sunday, March 24, 2013 at 02:36 pm
Brick WOD
I 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 Run
5M TT set a PR des pict cold, windy conditions.


1M 7:33
2M 7:57
3M 7:10
4M 6:49
5M 6:53

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 Row
10km row

38:30 - 1:55.5 ave

New PB !!!
Comments are closed for this post.