cfdc-endurance: Tuesday, February 8: Daily Workout

Tuesday, February 8, 2011

Tuesday, February 8: Daily Workout

Skill work:

Perform 3 of the homework drills for POSE running

Single sport rest day

Triathletes and IM perform one of the following TT:

Swim 800m

Bike 20 miles

Run 7K

Post results to comments.

4 comments:

CathyFebruary 8, 2011 at 5:44 PM
time trial on tired legs proves to be slow. Really looking forward to the MWOD tonight to get some tightness out of my body.
ReplyDelete
Replies
buoymccFebruary 8, 2011 at 7:14 PM
One day off did yiesterdays today.

Swim 100 m x 5
1:29, 1:26, 1:26, 1:26, 1:27
ReplyDelete
Replies
CathyFebruary 8, 2011 at 7:33 PM
how is your hamstring, David?
Nice set of 100s - great consistency!
ReplyDelete
Replies
CathyFebruary 9, 2011 at 6:55 PM
Wednesday's workout: chose the C2 rower for 12:00 and covered 2675m.
After wall balls and k-bell swings this morning, my upper back is feeling the impact of the row.
ReplyDelete
Replies

Add comment

Important Information

TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

Duration of your event

SC = Short Course (2hrs or under)
LC = Long Course (2-3hrs)
U = Ultra Distance (3hrs +)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower

Strength and Conditioning WODS

Lifts are listed as number of sets then reps.

Ex. 3x5, meaning 3 sets of 5 reps.

% percentage of weight will be listed for personal and individual strength programming.

AMRAP= As many Rounds as Possible

CFE Warm Up

RPE Scale

The CFE Military Prescription