CFE Week of 09/07/09

WOD #1
3 x Big Intervals
3 x 1.5 miles. Deviate no more than 90 seconds from your fastest 1.5 miles. Recover 5 minutes between efforts.


WOD #2
Hill Repeats
2 x 3/4-1 mile repeats holding fastest possible pace without deviating more than 1 minute. Recover 1 minute at the top of the hill, then descend at an easy pace. Start 2nd run after 1 minute recovery at the bottom of the hill.

Treadmill option: Use a 7% incline, recover 2 minutes, and then repeat.

Does anyone have any location ideas for this one? I'm thinking we should be able to find some 1-mile stretch in the more rural areas that's uphill all the way. I like to avoid the treadmill whenever possible in these warmer months, and it'd be fun to get some people together to do this.


WOD #3
Tempo 90% Long
Your choice: 6 miles or 8 miles at 90% of your best pace for that distance.
Posted by Phil

6 comments:

Kiley said...

The only place I can think of off hand is the Bennington hills. The one closest to Bennington is close to a mile long, but it's not that steep the whole way.

September 9, 2009 at 8:19 AM
Phil said...

Where at specifically? I might go check it out. I don't think it has to be all that steep (although that's probably more ideal), just consistently uphill.

September 9, 2009 at 9:48 AM
Phil said...

Sunday 09/13/09

WOD #3
Tempo 90% Long

Didn't have time to get 6 miles in, so I did 5 miles instead.
Buffet (flag pole) - 144th - Ida - 156th - Fort - 144th - Buffet (flag pole).

38:19

90% (based on 35:00 for 5 miles) is 38:53, so this was a little faster than that, but it seemed very tough.

September 14, 2009 at 2:15 PM
Kiley said...

So due to last week being crazy for me, I didn't get any of these done. Today I did the 6 mile run. 59:01. That was good as my goal was one hour or under. =) Ran 144th to Dodge and back. It's hot out or something...had more gut problems on the last 3 miles, but on the upside had NO back pain whatsoever until 2.4 miles. It wasn't ever SHARP back pain, either.

September 14, 2009 at 2:23 PM
Kiley said...

Ran 1.5 mile repeats. Included a hill and that was not the most intelligent thing I've ever done. Oh well, live and learn. I ALMOST got the :90 thing done:
Round 1: 13:09
Round 2: 13:47
Round 3: 14:49
(That's a lot of :'s)
As you can see, round 3 sucked. =) I had to run into Culvers between rounds 2 and 3 to splash some cold water on my face and drink some water as I felt...not well.

September 16, 2009 at 2:32 PM
Phil said...

Sunday 09/20/09

WOD #3 (still from "CFE Week of 09/07/09)
Tempo 90% Long

Did 8 miles this time - CHS to Bennington Road back to CHS.

Tough route - got to love Omaha hills.

1:03:50

September 26, 2009 at 11:17 AM

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