121029

Week of Monday, October 29, 2012 

Single-Sport: Running

Short Interval        
2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Long Interval (Track Night – bring stopwatch)
2-6 x 4:00, rest 3:00, 

Hold distance as close as possible on all sets

Tempo / Time Trial
15k @ 90% 10k TT pace

Multi-Sport: Triathlon

Long Interval 
Swim (Monday): 3-5 x 400m on 7:00, hold within 3-5 seconds
Run (Tuesday): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
Bike (Wednesday):2-5 x 5k TT, spin/rest 5:00

Short Interval
Swim (Friday): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less (Swim Night!)
Bike (Saturday): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds
Run (Sunday): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Tempo / Time Trial
Bike (Saturday): 20M @ 85% of 12M TT Pace
Run (Sunday): 15k @ 90% 10k TT pace

For Multi-Sport, choose either Short Interval or Tempo / Time Trial for Saturday Bike and Sunday Run.  Suggested workout days are listed in parenthesis but can be moved around to meet your schedule.  Crossfit as much as recovery will allow, at least 3 times per week.

  Allow for one full rest day without workouts of any kind.  Post sport, time, distance, and/or pace to comments.

“If I am not dark, I cast darkness on others” -Zeb