W.O.D.: Short Interval

Thursday, May 09, 2013 • EnduranceShort 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): Repeat 75m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (THU): Repeat 200m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 250m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00, until form/pace deteriorates, , 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Thursday is the 3S rest day

Swim (OFF): OFF

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (SAT or T): Repeat 200m, recover 2:00, until form/pace deteriorates

Post sport and times to comments.


Pon, Team SFCF Endurance, finishes the American River 50 M Endurance Run with an 80 min PR


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Comments (10)

Bryan
on Wednesday, May 08, 2013 at 10:22 pm
Question
Guys I have a question when it says repeat 200m then recover for 2:00 umtil for, deteriorates. At what speed should those 200m run or 1 k mile on the bike shoild be done? Thanks.
Shane Atkinson
on Thursday, May 09, 2013 at 05:47 am
6 Week Progression
Was on off day for the 6 Week Progression. On Off days I try to target my weaknesses.

Ran with the wife and the dog on her C25K plan. The short run intervals gives me time to work on my running drills.
Robert
on Thursday, May 09, 2013 at 06:17 am
Row (THU): Repeat 250m, recover 2:00, until form/pace deteriorates
:50.5 (1:41), :50.4 (1:41), :51.0 (1:42), 51.3 (1:43)

Would have performed at least one more if I didn’t have a time constraint.
Kaitlin
on Thursday, May 09, 2013 at 08:36 am
Another solid PR by Pon and Team SFCF Endurance. Another building block in Pon's season with more to come. Keep up the solid work.
Kaitlin
on Thursday, May 09, 2013 at 08:40 am
RE: Question
Bryan-- It depends on what you are training/ preparing for. If it is a time or distance domain that needs work etc.
Travis
on Thursday, May 09, 2013 at 12:15 pm
SI Run
No track close to work so I did 300m sprints on a short gravel out and back (150m each way) next to the office

5 x 300m with 3min rest

0:42
0:44
0:44
0:47
0:50
Brad Williams
on Thursday, May 09, 2013 at 04:02 pm
5/9/13 WOD
First off, great run again Pon! Seeing your ability to consistently better your times is very inspiring. I look forward to seeing many more positive results from you.

Tempo run this morning. 30 minutes alternating every 800m/hill and 800m/flat. Hills were 6%,7%,8%,9%/6:40 pace and flats were all 7:19 pace. Got 3.5 miles all together. Pretty happy with that. Flats felt good after the hard hill effort. That 9% grade the last 800m was tough.

Did some strength work shortly after. 3 sets of 3 reps 100# Overhead Presses and 8 Pull-Ups. Then 3 sets of 15 Sit-Ups and 30 sec. Hollow Holds.

Stretched with the kids at school and after I got home. Great WOD today!
Char
on Thursday, May 09, 2013 at 06:02 pm
S&C; S-INT
ME Bench: 285#

DE Bench: 8x2 @ 185#

S-INT: 12x200m as Rx'd
Brad Smith
on Thursday, May 09, 2013 at 06:02 pm
3s bike wod
Had to modify as the road I was on wasn't long enough to do 1k repeats. Did 1/2 mile repeats with 2:00 rest (1:16, 1:22, 1:16, 1:24, 1:18, 1:22). Strong side wind was fun to bike in. Got good practice as I know a couple of my tris always have strong wind!

Family is finally getting over being sick, so hoping to have more time to fit in both strength and endurance wods!
nfdmedic4
on Thursday, May 09, 2013 at 09:03 pm
Wens wod recap
Bike in the am: Spinervals "Time Trialpolosa"
S&C in the evening
Bench @ 140 (65% of 215)
3 rounds
25x KBS @ 1.5p
25x Burpees
8:36.40
Tomorrow's a rest day while in class all day
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