W.O.D.: Short Interval

Thursday, May 30, 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): :30 on / :30 off, until form/pace deteriorates

Bike (THU): :30 on / :30 off, until form/pace deteriorates

Run (THU): :30 on / :30 off, until form/pace deteriorates

Row (THU): :30 on / :30 off, until form/pace deteriorates

Ruck (THU): :30 on / :30 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): :30 on / :30 off, until form/pace deteriorates

Bike (THU): :30 on / :30 off, until form/pace deteriorates

Run (SAT): :30 on / :30 off, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


GPTV Episode 6 with guest 6-time Ironman World Champion Mark Allen


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Comments (6)

chad
on Wednesday, May 29, 2013 at 08:29 pm
No sound after 8 min mark
Is anyone having the same issue? I tried to watch on two separate computers and a little after the 8 min mark, there is no sound. Is there somewhere else I can watch this? Thanks
Jonathan
on Thursday, May 30, 2013 at 07:04 am
Same issue
Yes, happened to me too--on my macbook and iPhone.
Brad Williams
on Thursday, May 30, 2013 at 08:15 am
5/30/13 WOD
Interval run this morning. Decided to do intervals instead of tempo because I wanted to get some hard sprints in.

14 min. warm-up (Pace, Drills, Dynamic Stretching, Sprints), 18 x 30/30 rec. 2.06 miles. Walked the recoveries. Had 1.03 miles(including recovery) after 9 sets, turned around, and got 1.03 miles the next 9 sets. 20 minute (easy run, drill, cool-down).

Prints were a real shock to the body. I haven't sprinted like that in a while and I was exhausted after finishing. Took a long cool-down to help that.

Mobility work (smashes, stretch) after run.
PLA
on Thursday, May 30, 2013 at 02:16 pm
Run (Rx):

Distance (m)/ Cadence

100/86
160/100
150/98
150/98
130/96
130/92

Can see pace fall at #5 and form fall at #6.
Brad Smith
on Thursday, May 30, 2013 at 04:51 pm
3s bike wod
0:30 on, 0:30 off. I lost track of how many I did. It was either 12 or 14. Most of them I got 0.20 miles, 2 were 0.21, and a few 0.19.
Kaitlin
on Thursday, May 30, 2013 at 06:31 pm
Chad Jonathan--
The audio is being addressed
Comments are closed for this post.