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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Tempo

WOD

2-3 hours after completing 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

Erin helps out at the Spring 2010 Mud Run!

Comments

Aaron Russell commented on 21-Apr-2010 05:36 PM

not gonna make it to the box today but, I walked up to a 5K bennifiting Crime victims yesterday. I ran a 25min race. I did about 70% the first 2.3 miles(running with a slower buddy) and that last .8miles kicked it at about 95% killer.(couldn't let that old lady that passed us beat me:)

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Tempo

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE of The Following Sports:

Swim:12min

Bike:24min

Run:20min

C2:14min

Cover as much distance as possible. Terrain and incline are your choice.

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We are also gearing up for several events coming up, Mud Run, triathlons, Marathons, etc... If you have an interest in getting involved in an endurance event, contact us to let us know. We have now grown our triathlon team to 3 athletes!

Comments

Coach D commented on 06-May-2010 09:16 PM

CFE WOD - 12 min Swim effort, 525m

Aaron Russell commented on 08-May-2010 01:41 PM

CFE WOD - 20 Min Run effort, 2.9miles about an 18-19 on the scale.

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Tempo

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

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!

Comments

Aaron Russell commented on 18-May-2010 01:10 PM

Run for 20 mins: did just shy of 4k(according to gmaps-pedometer). I'd call it a 16 on the scale. I really need to learn how to push it up to a 18 or 19.

Coach D commented on 18-May-2010 09:24 PM

CFE WOD-Swim 6am-500m 20' 16 RPE. CFE 20'Run 2.5 miles, RPE 17. Also, completely revised landscaping and flower beds in yard. Whewww!

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Tempo

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!

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

D

Comments

Coach D commented on 22-May-2010 11:06 PM

CFE Bike WOD 12 miles, 41', 17 mph avg, hilly and very windy today. Felt good to workout some soreness from back squat WOD yesterday. RPE 16.

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