121119

Week of Monday, November 19, 2012

Thanksgiving week Endurance schedule:
Monday: Track Night 6:30pm
Wednesday: Track Night 5:30pm
Thursday: No Swim Night for Thanksgiving 

Single-Sport: Running 

Short Interval (Track Night)
3-7 x 400m, recover 1:00

Hold each effort within 2-3 seconds

Long Interval
2-4 x 1M, recover 5:00

Hold each effort within 5-10 seconds 

Tempo / Time Trial
15k Time Trial

Multi-Sport: Triathlon 

Short Interval
Swim (Monday): 15-25 x 25m TT, active recovery easy 50m
Run (Tuesday): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds
Bike (Wednesday): 3-7 x 1k TT, spin/recover 2:00

Long Interval
Swim (Friday): 4-8 x 200m on 2:45 (scale in :15 as needed)
Bike (Saturday): 3-7 x 5 min, 3:00-4:00 spin/recovery
Run (Sunday): 2-4 x 1M, recover 5:00

Hold splits within 3-5 seconds for swim.  Hold distances steady across all efforts for bike.  Hold each effort within 5-10 seconds for run.

Tempo / Time Trial
Swim (Saturday): 500m TT
Bike (Saturday): 3 x 10M @ 85% 10M TT pace, 5:00-10:00 spin/recovery, hold each effort within 3:00-4:00
Run (Sunday): 15k 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 Tempo / Time Trial Bike .  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.