WODS for the Week of 1.21.18: Assault Bike Fever/Time Trial Delay/Back to the Pavement

Time Trial Delays and Weather Permitting Status

 

The CFE coaches are just as frustrated with the weather and the lack of running. We will strive to continue to bring quality programming and run when we get a chance.  We had to delay the one mile time trial once again due to the weather and bad road conditions. We will look to schedule our time trial when the weather appears to get warmer.

B. Rice Quote of the Week

“I am serious. And don’t call me Shirley.” Airplane (1980)

WODS for the Week of January 21, 2018:

We are looking to stay inside again this Monday and then weather permitting get back on the pavement Thursday evening.

Short Interval Monday, January 22, 2018 (5:30 pm)

“Shine Bright”

Assault Bike WOD

3 sets:

:90 seconds at easy pace; Rest :30 seconds (Maintain RPM in between 25 to 40)

:75 seconds at moderate pace; Rest :30 seconds (Maintain RPM in between 40 to 50)

:60 seconds at fast pace; Rest :30 seconds (Maintain RPM in between 50 to 60)

:45 seconds at faster pace; Rest :30 seconds (Maintain RPM in between 60 to 70)

:30 seconds at fastest pace; Rest :30 seconds (Maintain RPM in between 70 to 80)

:15 seconds at Max Effort (Try to achieve RPMs above 80 to 100)

Rest 3:00 minutes.

You will have three separate scores. Total Calories per set.

Long Interval Thursday January 25, 2018 (5:30 pm)

“Fast”

500 m at moderate pace (slower than your Mile PR pace; 1-2 seconds/100 m slower and so on)

Rest :60 seconds

500 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

1000 m at easy pace (Conversational Pace to allow recovery between intervals)

400 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :50 seconds

400 m at fast pace (Mile PR pace)

800 m at easy pace (Conversational Pace)

300 m at moderate/fast pace (pace is in between the moderate and Mile PR Pace)

Rest :40 seconds

300 m at faster pace (2-3 seconds faster than your Mile PR pace)

600 m at easy pace (Conversational Pace)

200 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :30 seconds

200 m fastest pace (3-5 seconds faster than your Mile PR pace)

400 m easy pace (Conversational Pace)

100 m moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :20 seconds

100 Sprint (All Out Effort)

100 m Easy pace. (Conversational Pace)

Done.

Workout is for Total Time.

Total: 5900 meters.

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