Week of Monday, July 30, 2012 

Both Track Nights will be at the Park this week!  Click HERE for the location.  

Single-Sport: Running

Short Interval (Track Night – Meet at the Park)
6 x 150m Shuttle Sprint on 2:00

Mark off 25m. Complete 3 total laps (down and back = one lap) to equal 150m. Rest remainder of 2:00 and repeat.

Long Interval 
“Heavy Tosh” 20lbs vest, 3 x (200m + 400m + 600m)

Rest the exact time it takes you to do each interval in each set. Example: 200m run in 35 sec, rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc

Tempo / Time Trial
60 minute Time Trial


Multi-Sport: Triathlon

Short Interval
Swim (Monday): 10 x 50m on 1:15, hold splits within 2-3 seconds
Run (Tuesday): 6 x 150 m/y Shuttle Sprint on 2:00
Bike (Wednesday): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds

Long Interval
Run (Friday): “Heavy Tosh” 20lbs vest, 3 x (200m + 400m + 600m)
Swim (Saturday) 6 x 200m Time Trial, rest 2:00 between each 
Bike (Sunday) : 4 x 5k, spin/rest 2:00 between, hold splits within 3-5 seconds 

Tempo / Time Trial
Swim (Saturday): 1000m @ 95% of 1000m Time Trial pace
Bike (Sunday): 90 minute Time Trial

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


PCF Endurance!

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