Intervals

Intervals

Tuesday, March 30, 2010

WOD

2-3 Hours after completing the CFFTW or mainsite wod;

Chose ONE of The Following Sports:

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)

Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries

Post interval distances and times to comments

Posted by: Darin Deaton

Intervals

Saturday, April 03, 2010

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.

Post distances to comments

Posted by: Darin Deaton

Intervals

Thursday, April 15, 2010

WOD

2-3 hours after completing the CFFTW or Mainsite WOD;

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

Post distances to comments

Posted by: Darin Deaton

Intervals

Saturday, April 17, 2010

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

Post distances to comments

Posted by: Darin Deaton

Intervals

Thursday, April 22, 2010

WOD

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

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments

Posted by: Darin Deaton

Intervals

Thursday, April 29, 2010

WOD

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

Choose ONE of the Following Sports:

Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Post distances to comments

Posted by: Darin Deaton

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!

Posted by: Darin Deaton

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.

Post distance to comments

Posted by: Darin Deaton

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

Posted by: Darin Deaton

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.

Posted by: Darin Deaton

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

Posted by: Darin Deaton

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

Post distances to comments

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

Posted by: Darin Deaton

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

Post time to comments

Posted by: Darin Deaton

Intervals

Thursday, June 10, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x7 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 7 min rounds.

Post distances to comments

Posted by: Darin Deaton

Intervals

Thursday, June 17, 2010

WOD
2-3 Hours after completing the WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments

Posted by: Darin Deaton

Intervals

Thursday, October 07, 2010

WOD

Interval or track WOD

3 x 1 mile repeats with a 2 min rest between each, RPE 15 mile 1, 17 mile 2, and all out effort mile 3.

Post times to comments

Posted by: Darin Deaton

Intervals

Tuesday, November 09, 2010

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim:3×5 min, Rest 2min between intervals

Bike: 3x15min,Flat Road, Rest 5min between intervals

Run:3x10min,Flat Road Rest 4min between intervals

C2:3x6min,Rest 2:30min between intervals

Post distances to comments

Posted by: Darin Deaton

Intervals

Tuesday, May 10, 2011

3+ Hours After CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

Swim,Bike, Run, C2

2x10min, Rest 5min Between intervals

Then

2x2min, Rest 1min Between intervals

Hold distances/speeds or watts as consistent as possible on each interval

Posted by: Darin Deaton