110428

FRIDAY, 04.22.11: LONG INTERVALS
3+ Hours Before CFE Strength & Conditioning 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:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between 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 within 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
“Best Pace Possible”

Post Times To Comments.

Bike on trainer. 3x10miles repeats
1. 32:27, 18.48 mph
2. 33:04, 18.15 mph
3. 21:56 (6 miles), 16.41 mph
Went out too fast, wheels came off. That's the third straight day in a row I've done this and I paid for it hard this time. I was hurting pretty bad and it was getting late so I did no finish the last round.