120723

Week of Monday, July 23, 2012 

Single-Sport: Running

Short Interval
“Tabata” 8 rounds of 20 sec sprint, followed by 10 rest

If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Long Interval (Track Night – bring stopwatch)
3 x 1000m, rest 2:00 between each

Hold splits within 5 seconds of each other.

Tempo / Time Trial
Malibu Trail Race of Death, Part 2

A nice trail run and fun BBQ after!  Click here for more information!

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 8 x 100m on 2:30, hold splits within 3-5 seconds
Run (Tuesday): 6 x 600m, rest 2:00 between, hold splits within 2-3 seconds
Bike (Wednesday): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Short Interval
Swim (Friday): 8 x 20:10, use pool or open water
Bike (Saturday): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (Sunday): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Tempo / Time Trial
Bike (Saturday): 20 Mile @ 90% of 20M Time Trial pace
Run (Sunday): 8 Mile Time Trial

For Multi-Sport, choose either Short Interval or Tempo / Time Trial for Saturday Bike and 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.

pcf trail series #3 los leones trail…gloomy view but gorgeous trail!