Wednesday, 03-28-12: D Mid Week 11

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

Warm up : 30min

-include :10sec spin ups @70-80-95% 

Short Intervals: 10 x 1/4Mi sprints/rest 2:00, 10min spin, 10 x 1/4Mi sprints/rest 2:00

Tuesday, 03-19-12:D Long Intervals Day 1 week 11

CFNMB Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Warm up : 30min

-include :10sec spin ups @70-80-95%

full recovery then,

Bike (TUE): 10 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Multi-Sport (3S)

Warm up : 30min

-include :10sec spin ups @70-80-95%


full recovery then,
Bike (SUN or TT): 8 x 5k, 1M spin in between, hold splits within 3-5 seconds

Post sport and times to comments.

Tuesday, 03-20-12:D Long Intervals Day 1 week 10

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

Single-Sport (SS)

Choose ONE of the following sports:

Lactate Shuttle

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances to comments.

Wednesday, 03-14-12:D Long Intervals Mid Week 9

CFNMB Strength & Conditioning WOD Rest Day

"Sport (DAY)" refers to when the workout is designed to be performed during the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (THU): 3-5 x 2M, spin/rest 2:00, deviate no more 3-5 seconds

Run (THU): 2 x 1000m, rest 2:00, deviate no more than 3-5 seconds

C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 6 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (SUN or TT): 4 x 2M, spin/rest 2:00, deviate no more than 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 3:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Thursday, 03-08-12:D Long Intervals Day 1 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD

"Sport (DAY)" refers to when a workout is designed/programmed to be performed during the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6 x 3:00 TT, rest 2:00

Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets

Run (TUE): 2 x 12:00 TT, rest 5:00

C2 Row (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds

Bike (WED): 4 x 6:00 TT, spin/rest 3:00

 

Run (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Tuesday, 03-06-12:D Tempo/TT Day 1 Week 8

CFNMB Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

"Sport (DAY)" refers to when the workout is programmed/designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 1500m TT

Bike (TUE): 30M TT

Run (TUE): 60 minute TT

C2 Row (TUE): 45 minute TT

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 15:00 Tempo - 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort

Bike (SUN): 60 minute TT

Run (OFF): 10k @ 90% of 10k TT pace

Post sport and time/distance to comments.