120709

Week of Monday, July 9, 2012 

Single-Sport: Running

Short Interval
5 x 400m, 1:00 rest between each

Hold splits within 3 seconds of each other.  Splits should be 2-3sec faster than last week (75% of TT pace)

Long Interval (Track Night – bring stopwatch)
3 x 800m, 2:00 rest between each

Hold splits within 5 seconds of each other.  Splits should be 2-3sec faster than last week (75% of TT pace)

Tempo
4 x 2 Mile @ 90% of 10k Time Trial pace

Rest 2:00 between each 2 mile repeat

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 5 x 200m, on 3:30
Run (Tuesday): 4 x 800m, 2:00 rest between
Bike (Wednesday): 3 x 5k, 2:00 spin/rest between

Short Interval
Swim (Friday): 10 x 50m, on 1:30
Run (Saturday): 5 x 400m, 1:00 rest between
Bike (Sunday): 5 x 1M, 1:00 spin/rest

Time Trial
Bike (Sunday): 20 minute Time Trial

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