W.O.D.: Short Interval

Thursday, July 18, 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:

"Tabata"

Swim (THU): 8 x :20 sec on, :10sec off, use pool or open water

Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x :20 sec on, :10sec off, if on C2 use meters or watts

Ruck (THU): 8 x :20 sec on, :10sec off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (OFF): OFF

Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or Tempo): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


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Comments (15)

Ethan
on Wednesday, July 17, 2013 at 09:54 pm
What does 5k pace per mile mean? I'm guessing it's just 5k pace but the per mile part is throwing me.
Neil B.
on Thursday, July 18, 2013 at 03:57 am
Whoa
Tabata! Completed at 7.8 min pace. Way more intense than I expected. 2 mi warmup, 1 mi cool down.
TG
on Thursday, July 18, 2013 at 11:07 am
Run SS
By "Do not reduce speed," do you mean that you hop off the belt and let it keep spinning for the :10 "off"? I'm guessing so, since otherwise it would take my treadmill more than :10 to slow down then speed back up.
Tra
on Thursday, July 18, 2013 at 11:17 am
3S-Bike
10min warmup

Tabata
8x20:10 (300W:100W)

3x30s @ 135rpm

5min cooldown
Brad Williams
on Thursday, July 18, 2013 at 12:16 pm
7/18/13 WOD
Run-Bike-Run this morning. Run #1-
5 min. warm-up (Easy running, mobility), 20min. alternated 5 min. at 7:09 and 7:24 2.77 miles. Spin Class- Hills (TDF Stages). Run #2- alternated 5 min. at 7:19 and 7:41- 2.65 miles. 5 min. easy run cool-down.

Barbell muscle smashes after. I think those hurt more than the running and biking. Felt a little dehydrated after training in heat yesterday. Muscles weren't as elastic this AM. I could tell when doing mobility work. Been rehydrating all day.
Pfaff-mania
on Thursday, July 18, 2013 at 01:31 pm
7.18.2013
did Row due to a torrential downpour (not uncommon in South Alabama)

1 rounds "tabata" row (on c2)= 972meters

m/f/s = 7/4/3
TG
on Thursday, July 18, 2013 at 01:37 pm
Run SS
6 intervals. Couldn't hold same pace for #7 safely. Used treadmill at 12% incline, 8:00 mile pace (7.5 mph)

Warmup: .5 mile easy jog, followed by stretching
Cooldown: 1.0 mile easy run, followed by more stretching.
Kaitlin
on Thursday, July 18, 2013 at 02:44 pm
Ethan--
Take your 5K time figure out your pace per mile for that time.
Kaitlin
on Thursday, July 18, 2013 at 02:50 pm
RE:Run SS
TG--
Yes and don't reduce speed on the work portions either.
Ethan
on Thursday, July 18, 2013 at 04:12 pm
Run
Treadmill at 10% (forgot that it was supposed to 12%)

4m29s per km or 7m13s per m
Matt Gw
on Thursday, July 18, 2013 at 04:16 pm
Endurance Wod
C2 row (meters)
100-103-98-101-103-101-99-97
Chad Brinkley
on Thursday, July 18, 2013 at 05:18 pm
Bike & Swim WODS
I will be travelling for a few days and I am not sure how much access I am going to have to a pool or a bike. As such, I decided to do Bike and Swim Tabata today.

Bike WOD: 10 minutes warm up + Drills, 8 x 20 seconds on with 10 seconds rest (roughly .13-.14 miles per interval), 10 minutes cool down

Swim WOD: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 20 seconds on with 10 seconds rest (roughly 25 yards per interval), 200 Cool Down + Mobility.

In the AM, I did the local S&C WOD: Row 200, 40 Lateral Jumps Over a 12" Paralette, Row 250, 40 Wallball Sit ups (16 LB to 3'), Row 300, 40 1 Arm Alternating KB Snatch @55 LB, Row 300, 40 Vertical Jumps to touch a ring at 9', Row 250, 40 Wallballs (20 LB to 10'), Row 200, 40 Good Mornings @45. Time was 25:21.
Steve1981
on Thursday, July 18, 2013 at 05:36 pm
S&C Rest
3 mile warm-up ruck 60#
Tabata ruck (sub 60# sandbag for incline)- distance covered mostly maintained (no track to record accurately)
Kieran
on Thursday, July 18, 2013 at 08:18 pm
ss run
Run tabata @ 12% grade and 7:30 pace (8mph)

I think I could have gone a little faster but 8.5mph would have been faster than Sundays 5k pace.
jc
on Friday, July 19, 2013 at 08:39 am
take off
had to take off end wod. had to let knee heal
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