Tempo 80-90%

2-3 Hours after completing the CFFTW or Mainsite WOD

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

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Comments

Corey commented on 06-Apr-2010 10:30 PM

Due to time restraints I did intervals again tonight. Next one will be a long temp.... promise. Did 1.5 mile intervals on a route through my neighborhood - 4:52, 5:02, 4:38, 4:36. Went opposite direction each time. First two intervals I had trouble with my gearing. Got it figured out and posted better times. Miles/hr on each interval came out to 18.2, 17.9, 19.4 and 19.6. My speed seems to be improving.

Corey commented on 06-Apr-2010 10:32 PM

Meant to clarify that this was a mountain bike interval.

Aaron Russell commented on 07-Apr-2010 12:32 PM

did 2 miles took about 21 and a half mins. felt pretty good.

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Intervals

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

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Comments

Terra commented on 05-Apr-2010 09:54 AM

Had to get a long run in on Saturday. Went 8 miles, it was a good run. Probably faster than it should have been for a long run, but still felt really great.

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Tempo

2-3 hours after completing the CFFTW or mainsite WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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Comments

Coach D commented on 01-Apr-2010 10:22 PM

700 meters 14:24. Did not have time for 1000m. Good stuff! Did metcon in afternoon.

Corey commented on 02-Apr-2010 09:14 PM

5K mountain bike intervals w/ 2 min rest between - 10:30, 10:23, 10:32, 10:31 Went the fastest pace I could maintain. Had to slow down or stop about twice each interval due to cars, but felt like I gave it my all. Focused on stable core and strong hips to drive the pedals, keep the bike from swaying, and maintain efficiency. About a 17.7mph pace. Need to get a real road bike to get my speed up. Used the same uphill/downhill route from my 1 mile intervals on Sat so got some good hard hill work too. Feel great, but very hungry!

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