W.O.D.: Long Interval

Thursday, April 18, 2013 • EnduranceLong 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

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Bike (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Run (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Row (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Ruck (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on 55# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Bike (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Run (SAT or T): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Post sport and distances to comments.


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Comments (7)

Brad Smith
on Thursday, April 18, 2013 at 08:19 am
Bike wod
8:00 on, 3 off, 7 on, 2 off, 6 on. Indoor on spin bike due to torrential downpours in Michigan!

4.4 miles, 4 miles, 3.5 miles
Brad Williams
on Thursday, April 18, 2013 at 08:30 am
4/18/13 WOD
I did the interval swim this morning because I switched up bike/run days and didn't want to run 2 days in a row. 400m Warm-Up (kick, pull, swim), 8/3 rec.- 405m, 7/2 min.- 352m, 6 min.- 265m. 200m swim cool-down. Pushed hard on the 8 and 7 min. intervals and could feel myself slowing down considerably during the 6 min. interval.

Strength work after. Good Mornings- 100#/2 sets/10 reps, 110#/2 sets/7 reps, 120#/2 sets/5 reps.

Stretching during day at school. Gonna hit the foam roller when I get home. Pretty happy with swim, but still need lots of work.
Geoff S.
on Thursday, April 18, 2013 at 10:40 am
Cold Colorado running...
Big change from the trail run I was able to get in while in Phoenix for work...brrr I'm tired of the cold.

Endurance
8 - .88 miles
7 - .78 miles
6 - .65 miles
PLA
on Thursday, April 18, 2013 at 02:17 pm
Day 216
Run L-Int (Rx):

45 min warmup

Distance(km)/Pace/Cadence

8:00 - 1.99/4:01/90
7:00 - 1.72/4:04/89
6:00 - 1.44/4:10/89

10 min cool down

Happy with this run workout. Pace fell on the last two intervals mostly because of stomach issues.
Brad Williams
on Thursday, April 18, 2013 at 04:32 pm
RE: Brad Smith
Hey Brad, where do you live at in MI? I live in Canton, originally from St. Charles.
Chad Brinkley
on Thursday, April 18, 2013 at 05:28 pm
Bike WOD
I did the Bike WOD this PM:
Warm Up + Drills
8:00 On (roughly 3 miles)
3:00 Spin/Rest
7:00 On (roughly 2.6 miles)
2:00 Spin/Rest
6:00 On (roughly 2.3 Miles)
9:00 Cool Down + Mobility.
Krusty505
on Friday, April 19, 2013 at 04:55 am
Easy Run
4.5 mi run easy pace, no timing
Comments are closed for this post.