120702

Week of Monday, July 2, 2012 

Single-Sport: Running

Short Interval (Track Night – bring stopwatch)
400m Time Trial, then perform 4 x 400m @ 75% of Time Trial pace

Rest 5:00 min after Time Trial, and 1:00 min between 400’s

Long Interval 
800m Time Trial, then perform 2 x 800m @ 75% of Time Trial pace

Rest 5:00 min after Time Trial, and 2:00 min between 800’s

Tempo / Time Trial
10k Time Trial

Multi-Sport: Triathlon

Short Interval
Swim (Monday): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest
Run (Tuesday): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest
Bike (Wednesday): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest

Long Interval
Swim (Friday): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30
Bike (Saturday): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between
Run (Sunday): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

Tempo / Time Trial
Run (Sunday): 10k Time Trial

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

thanks to everyone who showed up to track night last wednesday! sorry about my car breaking down!

westridge trail power line l-hang

pcf trail series: #2 la-96 nike missile site, top of the westridge trail

that’s Alex and Bob running down into the canyon!