W.O.D.: Tempo | Time Trail

Saturday, August 10, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

5:00 - Max Distance Row

Rest 2 min

5:00 - Max Rep Ring Rows

Rest 2 min

5:00 - Max Rep Push Ups

Post results 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): 800m TT

Bike (SUN): 5M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S rest day

Swim (SAT or LI): 1200m @ 80% 800m TT pace

Bike (SUN): 15M @ 80% 12M TT pace

Run (OFF): OFF

Post sport and time to comments.

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Comments (5)

Brad Williams
on Saturday, August 10, 2013 at 03:03 pm
8/10/13 Race Result
Great day today at the Sanford & Son Olympic Triathlon. 1500m Swim- 32.38 min., T1-3:52, 40K Bike- 1:08:19 HRS., T2- 1:12 min. 10K- 46:31 min.- 2:32:36 hours.

2nd/4 in 30-34 age group, and 21/82 overall.

Could not get wetsuit off at T1 which sucked. A guy drafted me pretty much the whole bike. I passed him 5K into and he stayed on me the whole time. He would pass when I took a drink and I had to drop back, but when he obviously couldn't hold faster pace I passed him and he was on me again. I was holding around 22-23 and dropping back killed me because this guy was way slower. I know they saw him because when the bike truck went by they yelled at him to drop back, he still did not receive a penalty though. Oh well, that is racing and I preceded to drop him right away running because he couldn't hide there:)

Strength recovery a few hours after along with lacrosse ball/stretching for mobility. Very happy with results.
on Saturday, August 10, 2013 at 04:40 pm
Brad-- Good to hear of your continued improvements. Time to smooth out getting a drink on the bike. Practice your transitions. Transitions are a skill as well.
Brad Smith
on Saturday, August 10, 2013 at 06:01 pm
3s run wod
3 x 800 meter TT with 5:00 rest (2:24, 2:32, 2:38)

Congratulations on the race results Brad! Are you doing any more 3disciplines races? i am potentially doing 3 more of theirs this year: TRI, South Beach, and Tri the Creek.
on Sunday, August 11, 2013 at 05:41 am
@ Brad. Congrats on your performance
on Tuesday, August 13, 2013 at 01:36 am
SS run WOD
3x800m TT with 5min rest:
2:21, 2:20, 2:25
Comments are closed for this post.