120820

Week of Monday, August 20, 2012 

Single-Sport: Running

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

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

Long Interval 
“Lactate Shuttle” 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Try to maintain consistently difficult efforts across all sets.

Tempo / Time Trial
5k @ 95% of 5k TT pace

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (Tuesday): 5 x 800m, rest 3:00, hold splits within 3-5 seconds
Bike (Wednesday): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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): 45 minutes @ 85% Effort
Run (Sunday): 10k 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.