121105

Week of Monday, November 5, 2012

Single-Sport: Running 

Short Interval (Track Night)
4-8 x 400m TT, 3:00-4:00 recovery

Do as many time trial efforts as desired or until splits fall off by 25% or more.

Long Interval
3-7 x 4:00, recover 3:00

Hold distance steady across all efforts 

Tempo / Time Trial
10k Time Trial

Multi-Sport: Triathlon 

Short Interval
Swim (Monday): 15-25 x 50m (1. :25 recovery, 2. :20 recovery, 3. :15 recovery, 4. :10 recovery, 5. :05 recovery. Repeat) (Swim Night)
Run (Tuesday): 4-8 x 400m TT, 3:00-4:00 recovery
Bike (Wednesday): 3-7 x 2k, 1:30 spin/recover

Hold splits within 3-5 seconds for swim and bike.  For run, if splits fall off by 25% then you are done with the workout.

Long Interval
Swim (Friday): 5-15 x 100m on 1:45
Bike (Saturday: 3-6 x 5:00, spin/recover 3:00-4:00
Run (Sunday): 3-7 x 4:00, recover 3:00

Hold splits within 3-5 seconds for swim.  Hold distances steady across all efforts for bike and run.

Tempo / Time Trial
Swim (Saturday): 800m TT
Bike / Run Brick (Saturday): 15M @ 85% of 15M TT pace, followed by Long Interval Run (above)
Run (Sunday): 10k TT

Formula: (TT pace) x (2 – Tempo %) = Tempo pace.

For Multi-Sport, for Saturday choose one of three workout; Long Interval Bike, Tempo / Time Trail Swim, or Bike / Run Brick .  For Sunday, choose either Long Interval Run or Tempo / Time Trial 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.