120910

Week of Monday, September 10, 2012 

Track Night at Santa Monica College track!

Single-Sport: Running

Short Interval (Track Night – bring stopwatch)       
6-12 x 200m w/ 2 min rest

Maintain consistently difficult efforts across all sets.

Long Interval 
5 x 800m w/ 3 min rest

Maintain consistently difficult efforts across all sets.

Tempo / Time Trial
5k Time Trial

Multi-Sport: Triathlon

Short Interval
Swim (Monday): 10-20 x 50m on 1 min
Run (Tuesday): 6-12 x 200m w/ 2 min rest
Bike (Wednesday): 10-15 x 1/4M on 1 min

Long Interval
Swim (Friday): 2-5 x 200m w/ 90sec rest
Bike (Saturday): 2-6 x 2M w/ 2 min spin/rest
Run (Sunday): 5 x 800m w/ 3 min rest

Tempo / Time Trial
Bike (Saturday): 10 Mile @ 90% effort 
Run (Sunday): 5k Time Trial

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