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Week of Monday, September 3, 2012 

 NOTE:  Track Night this week will be at the park by the gym, HERE!

Single-Sport: Running

Short Interval (Track Night – at the park by the gym!)      
10-12 x (30 sec on, 30 sec off)

If you’ve got a hill, use it!  If using treadmill, include pace/mi and incline %.

Long Interval 
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Try to maintain consistently difficult efforts across all sets.

Tempo / Time Trial
15k @ 95% of 15k Time Trial pace

Multi-Sport: Triathlon

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

Short Interval
Swim (Friday): 10-12 x 30:30, use pool or open water
Bike (Saturday): 10-12 x 30:30, If you’ve got a hill, use it!
Run (Sunday): 10-12 x 30:30, If you’ve got a hill, use it!

Tempo / Time Trial
Bike (Saturday): 60 minutes @ 85% Effort
Run (Sunday): 15k 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.