Intervals

Saturday, May 29, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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Intervals

Thursday, May 27, 2010

WOD

2-3 hours after completing the CF WOD;

Choose ONE of The Following Sports:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

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Coach Clayton heading back to the ATO2 FJ after teh Rockwall Tri and his killer time, 1:10!

Hill Repeats (Intervals)

Tuesday, May 25, 2010

WOD

2-3 Hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times and comments

Corey D. at the Spring 2010 DFW Mud Run showing the marines how it's done!

Tempo

Saturday, May 22, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports

Swim: 800m

Bike: 12 Mile

Run: 5k

C2: 2k

All out Effort is Required!

Post time and distances to comments

"The last leg home is always worth it. It is the harvest of sacrificial planting..." Zoi-Performance

D

Intervals

Thursday, May 20, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose one of the following sports

Swim 2x8 min intervals, rest 2 min between intervals

Bike 2x15 min intervals, rest 3 min between intervals

Run 2x12 min intervals, rest 3 min between intervals

Post distances to comments

Tempo

Tuesday, May 18, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min

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http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1890
Great link for information on Race Day Fueling!

Tri-Team monkeying around after the race! We knew that the team was having to carry Darin on its back but this is ridiculous!

Intervals

Saturday, May 15, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off  for 20 rounds. These are allout efforts! Incline and terrain are your choice.

Intervals

Thursday, May 13, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats  U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats

Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/  LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

Post time to comments

Intervals

Tuesday, May 11, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.

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Intervals

Saturday, May 08, 2010

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments

Darin and his dad, Paul, at the Athens Triathlon

Please keep dad in your prayers. He recently had a left hip replacement due to a fracture from a osteosarcoma. Don't we all take our health for granted!