W.O.D.: Tempo | Time Trial

Saturday, June 29, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

7 Rounds For Time Of:

10 - Turkish Get Ups (35/25)(Alternate Arms)

20 - Walking Lung Steps

Post time to comments.


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 TT

Bike (SUN): 10k TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S Rest Day

Swim (OFF): OFF

Bike (SUN or SI): 15M TT

Run (OFF): OFF

Post sport and time to comments.

Learning to fall at Full Potential Endurance

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Comments (6)

Brad Williams
on Saturday, June 29, 2013 at 06:52 am
6/29/13 WOD
Tempo run this morning. Started with Week #4 Run Progression for warm-up, then 5-4-3-2-1 min./1 rec., 1-2-3-4-5 min. Progressive/Regressive tempo. Started at 7:30 pace and worked up to 7:08 pace then back down to 7:30 pace. 10 min. easy run cool-down after.

Did muscle smashes on the foam roller and stretched. Will get more mobility work in later. Happy with run this AM.
Brad Williams
on Saturday, June 29, 2013 at 07:01 am
Distance covered for tempo run.
Covered 4.10 miles covered not including recovery. Forgot to post.
on Saturday, June 29, 2013 at 09:17 am
10K bike TT
Still getting used to clip shoes and new Trek Domane. 19:14 for the 10K.
Alan Pamayo
on Saturday, June 29, 2013 at 10:07 am
on Saturday, June 29, 2013 at 12:42 pm
Row (SUN): 2k TT
7:56 (1:59/500m) PR
Chad Brinkley
on Saturday, June 29, 2013 at 01:46 pm
Nutrition Test
I did a nutrition and pacing test for my upcoming Ironman race today.

1 Hour Tempo Swim: Distance was approximately 1.5 miles. 1 Hour Rest with normal race morning breakfast. 75 Mile Bike Ride at Ironman Pace (4 Hours 40 minutes with rest stops; Took in roughly 500 Calories of 3 Fuel + Bananas at the rest areas). 10 Minute Transition to secure bike. 4 Mile run at Ironman Pace (roughly 38 minutes; Water and Sport Drink each mile).

The race simulation felt pretty good. I think my pacing and strategy (slow and steady) are working well. I felt like I took in a little too much 3 Fuel since my stomach felt uncomfortably full on the run. I have to play with that a bit. I may do one more nutrition test workout sometime in July or August. The plan for tomorrow is S&C Recovery + Active Rest.
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