Saturday, January 28, 2012

CFE Long Intervals

Welcome to Thomas.  He came to check out the gym and get his WOD.  
He did the press/burpee workout and smoked us!  Nicely done!

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort
Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets
Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds
C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds
Post sport and distances/times to comments.

2 comments:

  1. Workout: Bike 7 X 3:00 on, 3:00 off. 40 degrees, slight SW winds. Location: Stoll Rd.

    Interval Time Distance mi. Ave. mph Direction of travel
    1 3:13 0.83 15.4 East
    2 3:06 0.80 15.5 East
    3 3:11 1.03 19.4 West
    4 3:03 0.76 15.0 East
    5 3:05 0.97 18.9 West
    6 3:03 0.76 15.0 East
    7 3:04 0.98 19.2 West

    You can really tell the difference between the easterly and westerly travel. Going east was into the wind and slightly uphill. Quite the opposite going the other way! So, I believe that these were quite consistent, considering the change in direction.

    ReplyDelete
  2. CW: Goal pace 1:58. Big mistake.
    Time / Pace
    5:53.9 / 1:57.9 It started to get tough at the end.
    6:31.2 / 2:10.4 The wheels fell off the bus after 500m.
    6:22.2 / 2:07.4 Better, but still spent from trying for too much.
    I was simply too ambitious. 2 to 2:05 would have been smarter.
    We li' toopah annuh deh.

    ReplyDelete

How'dja do? Waddya think?