Time Trial

WOD

Run a 9 min time trial, all out effort

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Troy commented on 31-Aug-2010 10:58 PM

9 min time trial - approx 1 mile. Didn't do very good on this one. I think I was to worn out from the WOD earlier today. I'm just glad I got'er dun!

Coach D commented on 01-Sep-2010 04:02 PM

CFE Run 9 mile TT, 1.32miles

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Rest Day

Rest Day

Take today to either use active rest or recovery or perform the following;

3x10 GHD Sit-Ups

3x20 GHD Hip Extensions

3x10 Kettlebell Swings

3x10 Dead hang Pull-Ups

Dynamic and static mobility stretching

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Troy commented on 28-Aug-2010 02:22 PM

8x200's - had to estimate the distance. 42,40,39,39,38,43,40,46

Clint commented on 30-Aug-2010 02:33 PM

Tempo run:20 min at approx. 90%

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10k Training - 8x200's

WOD

8x200's, start the 200's every three minutes, all out efforts

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Coach D commented on 26-Aug-2010 03:40 PM

CFE for Swim-1000m 25'

Coach D commented on 26-Aug-2010 08:39 PM

CFE Running WOD, 20' 90% tempo run, 2.48 miles, MHR 180, 8:06 pace.

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Week 2 10k Training

WOD - Tempo/TT

2-3 hours after completing the WOD

20 min tempo run at 90% RPE

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Corey commented on 24-Aug-2010 10:18 PM

5k time trial - 23:47

Troy commented on 25-Aug-2010 10:04 PM

20 minute tempo run - approx 1.7 miles. Knees were not cooperating, so I didn't do as well as I had hoped.

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Active Rest and Recovery

WOD

Active rest or recovery 

Row, Cycle, Swim, Hike, or pick another sport other than your primary training sport. Perform 30-1 hour of one of these sports at a low intensity level

Mobility and stretching after the activity

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Coach D commented on 21-Aug-2010 09:41 AM

Cmart and I had to catch up on some swimming, so we did a lake swim this am 533m 13-14'. Good stuff, beautiful morning, nice cross wind to help us on the way out but challenge us on the way in. No alligators today! D

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4x400m Intervals

WOD

2-3 hours after completing the WOD

4x400m runs with a 4 min rest in between (these should be all out efforts)

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Day 2 of the 10K progression over a 12 week period. Keep up the good work!

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Todd commented on 19-Aug-2010 12:00 PM

To those who interested, and if you're reading this particular blog, I figure you might be, Team Roper has two trail running events in the next few days:
1) This afternoon in the 4-5 o'clock neighborhood we'll be running trails at Sansom Park. E will be running her 5K from the other day and I'll be running 350ish meter hill repeats.
2) Sunday morning we'll be running at the Northshore of Lake Grapevine around 0815-0830. Distances can vary as much as you need or desire, but we'll be doing some good trail running per CFE prescription. Breakfast at Little Pete's to follow. Contact me at toddroper455@yahoo.com for more information about either!

Todd commented on 19-Aug-2010 02:47 PM

Okay, correction~ Today's time will be 1700, straight up. We've got a Ranae thing to go to tonight. 2nd thing~ we'll both be running repeats- 1/2 mile warm-up,three 750 m hill repeats with 4-5 minutes between, all out effort, 1/2 mile cool down (HA!) back to vehicles.

Troy commented on 19-Aug-2010 11:13 PM

400m times - 1:37, 1:44, 1:38, 1:39

Todd commented on 20-Aug-2010 08:47 AM

Awesome times Troy. Did ya do 'em in the heat? Our loop measured .45 of a mile with one long hill about halfway through and a couple of smaller ones along the way. Times- 3:46, 3:40, 3:50 with 4-6 minutes between. Big props to Elisabeth and Paige- both of 'em beasted up big time, gave all-out efforts, and destroyed the trail!

Paige commented on 20-Aug-2010 08:52 AM

Ran with the Ropers. Times were pretty slow. Gives me a good starting point.

Robbie Courtney commented on 20-Aug-2010 10:01 AM

After the Thursday WOD ran the 400 meter with Troy and Athena. Times were 1:37, 1:31, 1:39, 1:41. No cramping this time. A bit sore in the calves this morning (Box Jumps my guess).

Dan commented on 21-Aug-2010 09:23 AM

Forgot to post Oops :( Scaled the 400's by running them on the treadmill starting out with a 1.0% incline walking a 400 m to warm-up then did a 6.0-7.5 mph/7.0-8.5 mph/8.0-9.5 mph/8.5-10.0 with a 400 m walk in between each set. Then I ran 800 m and walked a 400 m to finish a total of 3 miles.

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10 K Training Program

WOD

Starting today we are providing programming that will support training for a 10k Run. We will continue to post three CFE WOD's per week, but they will be running WOD's focused on developing capacity for a 10k over a 12 week programming progression. This week's programming will be available to all members of the box. Eventually, this will become a member's only section for ATO2 Team Members!

So, start today and follow the run programming that is posted 3x/week to improve your endurance capacity in running to be ready for the Mud Run in November. Remember to record your runs, times, distances, exertion level and any other data that you want to track for training purposes.  If you also have any endurance events prior to November, this programming will help to support those events. Continue to do the CF WOD in concert with the CFE WOD posted here!

If you need help with running form or basic running information, contact Darin @ 817-271-4005.

2-3 Hours after completing the WOD

Tempo/TT 5k Run (if running a 5k is not within your capacity, run/jog/walk)

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Coach D commented on 17-Aug-2010 08:06 PM

CFE Running WOD-5k TT, 25:18, 102' hot!

Athena commented on 18-Aug-2010 10:40 AM

CFE Running WOD: 3 miles (.2 short of 5k, must learn 2 math!) 40 minutes. Ran half, walked half. Stamina was good but my back started to hurt. Posture adjustments needed bad!!

Todd commented on 18-Aug-2010 12:41 PM

Ran on a treadmill at the station yesterday morning 1% grade to approximate street running. 8'20"/ mile for the first 2 miles, a bit slower after that. Accidentally turned treadmill off before getting final time and it has no memory.

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Tabata

WOD

2-3 hours after completing the WOD

Choose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10x8

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Temp 85% RPE 16

WOD

2-3 hours after completing the 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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Hill Repeats

WOD

2-3 hours after completing the 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.

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