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Intervals
Saturday, April 03, 2010WOD
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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Intervals
Tuesday, March 30, 2010WOD
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
Intervals
Tuesday, March 23, 2010WOD
SC,LC,U
Swim, bike, Run or C2 - Perform 2 min all out effort, rest 1 min, perform for 10 intervals. Record your distance for each interval.
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1
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