Perform 3+ hours after regular CFDC WOD
Chose ONE of The Following Sports:
Swim, Bike, Run, C2
3 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
Maintain high cadence/Turnover. Bike, cadence of 115+
Post times/distances in comments as well as answer the following questions, What race are you training for? What are your goals for that specific race?
Did this on the treadmill at 1% incline pace under 7min/mi. Worked on my Pose form.
ReplyDeleteTraining for MudRun in April, then a sprint Tri in August. My goal is to crush this MudRun compared to the ones I've done previously!
Did this on bike for a total of 4.34 miles... it was pretty intense.
ReplyDeleteRode the trainer, 6.8 miles 190 power avg including the 3 min rest.
ReplyDeleteLove the short amnt of time on the trainer but those intervals are tough.
Sprint race march 13'
Half marathon march 27th
Depending on work planning on ironman tx may 21
Half iron aug
Half iron sep
Ran out of time to get this in today. It's going to be tricky getting in 2-a-days this first week. But I'll manage.
ReplyDeleteTraining for two sprint tri's march 13 & April 10
I am also training for a Crossfit competition on February 19th.
I really curious to how all of this will play out. Ive never been an endurance type of guy, in fact I've only ran the distance of 5k twice both of which were races. I have some friends in the endurance world who I want to prove the program works and you can see lots of success with out LDS training.
I'm ready for the adventure.