Monday, 08-01-11:Short Intervals Day 1 Week 9

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 15-25 x 50m (1. 25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest in this manner until finished), hold all efforts with same rest within 2-3 seconds

Bike (SS Tue, 3S Tue): 3-7 x 2k, 1:30 spin/rest, hold within 3-5 seconds

Run (SS Wed, 3S Wed): 4-8 x 400m TT, 3:00-4:00 rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00 rest

Post sport/times to comments.

Wednesday, 07-27-11:Mid Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 400m on 7:00 or less, hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 2-5 x 5k TT, spin/rest 5:00

Run (SS Wed, 3S Wed): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport/times/distances to comments.

Tuesday, 07-26-11: Long Intervals Day 2 Week 8

Evans wins

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 400m on 7:00 or less, hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 2-5 x 5k TT, spin/rest 5:00

Run (SS Wed, 3S Wed): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport/times/distances to comments.

Monday, 07-25-11:Long Intervals Day 1 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 400m on 7:00 or less, hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 2-5 x 5k TT, spin/rest 5:00

Run (SS Wed, 3S Wed): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport/times/distances to comments.

Thursday, 07-21-11:Long Intervals Day 1 Week 7

CrossFit: OFF or Gymnastics skill work

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Sat or T/TT): 3-6 x 200m TT on 3:00

Bike (SS Thu, 3S Fri): 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

C2 Row (SS Thu): 2-6 x 1250m, rest 2:00-3:00, hold within 3-5 seconds

Post sport/times to comments.

Monday, 07-18-11:Short Intervals Day 1 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 15-25 x 50m on 0:45 – 1:00, hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (SS Mon, 3S Mon): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport/times to comments.

Saturday, 07-16-11:Tempo/TT Day 1 Week 6

CrossFit off or <10min

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Endurance:

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat or Run Tempo): 1000m @ 85% of 1000m TT pace

Bike (SS Sun, 3S Sun): 10M TT

Run (SS Sun, 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace

Post sport/time to comments.

Friday, 07-15-11:Short Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 10-20 x 50m on 0:45, hold within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (SS Thu, 3S Sat or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Thursday, 07-14-11:Short Intervals Day 1 Week 6

CrossFit: OFF

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 10-20 x 50m on 0:45, hold within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (SS Thu, 3S Sat or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Wednesday, 07-13-11:Long Intervals Mid Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

“Tosh”

Swim (SS Wed, 3S Wed): 3 x (50 m/y, 100 m/y, 200 m/y)

Bike (SS Tue, 3S Tue): 3 x (1/2M, 1M, 2M)

Run (SS Mon, 3S Mon): 3 x (200m, 400m, 600m)

Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Tuesday, 07-12-11:Long Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

“Tosh”

Swim (SS Wed, 3S Wed): 3 x (50 m/y, 100 m/y, 200 m/y)

Bike (SS Tue, 3S Tue): 3 x (1/2M, 1M, 2M)

Run (SS Mon, 3S Mon): 3 x (200m, 400m, 600m)

Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Post sport/times to comments.

Monday, 07-11-11:Long Intervals Day 1 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

“Tosh”

Swim (SS Wed, 3S Wed): 3 x (50 m/y, 100 m/y, 200 m/y)

Bike (SS Tue, 3S Tue): 3 x (1/2M, 1M, 2M)

Run (SS Mon, 3S Mon): 3 x (200m, 400m, 600m)

Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Post sport/times to comments.

Saturday, 07-09-11:Tempo/TT Day 1 Week 5

CrossFit: OFF or <10min

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Endurance:

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun followed by Bike LI or OFF): 500 m/y TT

Bike (SS Sun, 3S Sun or Swim TT + Bike LI): 20M TT

Run (SS Sun, 3S Sat): 5k @ 10k TT pace

Post sport/times to comments.

Friday, 07-08-11:Long Intervals Day 2 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 4 – 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, 

spin/rest 4:00, hold within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 2 – 4 x 800m TT, rest 5:00

Post sport/times to comments.

Thursday, 7-07-11:Long Intervals Day 1 Week 5

CrossFit: OFF or 10:00 Gymnastics Skill Work

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 4 – 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 2 – 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 2 – 4 x 800m TT, rest 5:00

Is It Really Necessary To Pound Out The Mileage Preparing For Long Races?

Wednesday, 7-06-11:Mid Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Wed, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds

Bike (SS Tue, 3S Tue): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (SS Mon, 3S Wed): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times to comments.

Tuesday, 07-05-11:Short Intervals Day 2 Week 5

Congrats to Miami Endurance athlete Alberto Rossell-Levy for competing in the 21st Annual Independence Day Triathlon.  Alberto finished 4th in his age group with an official time of 00:58:25.28

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Swim (SS Mon, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds

Bike (SS Tue, 3S Tues): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (SS Mon, 3S Wed): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times/distance/watts to comments.

Monday, 07-04-11:Short Intervals Day 1 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Swim (SS Mon, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds

Bike (SS Tue, 3S Tues): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (SS Wed, 3S Wed): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times/distance/watts to comments.

Sunday, 07-03-11:Tempo/TT Day 2 Week 4

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace

Run: (SS Sun, 3S Sun): 10k TT

Post sport/time/distance/watts to comments.

Saturday 07-02-11:Tempo/TT Day 1 Week 4

Where are you watching The Tour?

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace

Run: (SS Sun, 3S Sun): 10k TT

Post sport/time/distance/watts to comments.