Tuesday, February 7, 2012

CFE Long Intervals




CFE: LONG INTERVALS
Choose ONE of the following sports:
  • Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds
  • Bike (TUE): 5 x 5:00 TT, spin/rest 3:00
  • Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
  • C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds
Post sport and times to comments.

3 comments:

  1. On the erg. I read this wrong at first, I thought that the interval total time was to remain within 3-5 seconds, but it was the SPLIT time. Score on both! Of course, the splits were, because I was concentrating on the total time: 3:21, 3:23, 3:23, 3:24, 3:24, 3:25. Splits were (as in the above photo), 2:15, 2:16, 2:15, 2:16, 2:16, 2:16. Hoo-wah!!!

    ReplyDelete
  2. CW: XC Skiing using the run workout.
    MTU Trials, Pine Loop. 30F, icy with a little tilled snow on top. Pretty fast.

    Time, Pace/Km
    2:27, 4:05.8
    2:29, 4:09.4
    2:30, 4:09.6
    2:29, 4:08.8
    2:27, 4:06.0
    2:26, 4:03.0

    Whee!

    ReplyDelete

How'dja do? Waddya think?