W.O.D.: Long Interval

Thursday, June 20, 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): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Row (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Ruck (THU): Repeat 4:00 on / 3:00 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 (OFF): OFF

Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Run (SAT or Tempo): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

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


Ilkka Miettunen,Terwahölkkä 10k in Oulu Finland


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Comments (3)

Brad Williams
on Thursday, June 20, 2013 at 10:27 am
6/20/13 WOD
Cadence/Skill/Tempo Run this AM. Started with Week #3 of Run Progression. 15 min. warm-up (pace, drills, pace), 4 x 1 min. at 98/90 rec., 5 minute drills, 4 mile tempo- 30:14 (had 2 800m hills in run- 4% at 8:06 pace). 10 minute easy run, drill cool-down.

Been mobility work after, during school, and after. Happy with run and cadence work helped get pace and stride back on track. Going to stay with it.
Chad Brinkley
on Thursday, June 20, 2013 at 05:14 pm
Swim WOD
I did a modified version of the short interval Swim today since I took a rest day on Tuesday. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 100 (intervals were between 1:44 and 1:48), 400 Cool Down + Mobility. Very slow today. Might need another rest day.

In the AM, I did the local S&C WOD:
Strength: 7x7 Strict Pull Ups
Conditioning: 30 Ninja Roll Ups, 3 Rounds of [30 Alternating Stationary Lunges with 2 30LB DB, 30 Alternating DB Push Press with 2 30LB DB], 30 Ninja Roll Ups. Time was 14:39.
PLA
on Thursday, June 20, 2013 at 09:15 pm
Run L-Int (Rx):

30 min mobility

0.93k
1.02k

No time for more. Form felt great. Think I couldve maintained sub 4:00/k pace for 3 or 4 more.
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