120611

Week of Monday, June 11, 2012

Note: We will be meeting HERE in Culver City at 6:30pm on Monday and Wednesday to do this week’s Hill Sprints.  There is plenty of parking on Northgate St.  Come visit my local hill!

Single-Sport: Running

Short Interval
10 x 30 seconds all-out hill sprint, rest 2:00 between each 

Long Interval
5 x 800m, rest 3:00 between each

Hold splits within 3-5 seconds 

Tempo / Time Trial
3 x 5k, rest 10:00-15:00 between each

Hold 5k splits within 0:30-0:45 of each other 

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 10 x 100m on 2:30, hold splits within 3-5 seconds
Run (Tuesday): 4 x 600m, rest 2:00, hold splits within 2-3 seconds
Bike (Wednesday): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds 

Short Interval
Swim (Friday): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each
Bike (Saturday): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (Sunday): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep 

Tempo / Time Trial
Bike (Saturday): 60 minutes @ 85% effort
Run (Sunday): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other

For Multi-Sport, choose either Short Interval or Time Trial for Saturday Bike and Sunday Run workout.  Crossfit as much as recovery will allow, at least 3 times per week.  Post time, distance, or pace to comments.

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