121203

Week of Monday, December 3, 2012

Single-Sport: Running 

Short Interval (Track Night)
“Tabata” 8 x 20:10.  8 rounds of 20 seconds of work followed by 10 seconds of rest.  All out sprints!

If possible, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.

Long Interval
6-8 x 600m, recover 2:00

Hold each effort within 3-5 seconds

Tempo / Time Trial
10k or 5k at the Venice-Santa Monica Christmas Run on Dec 8!

Team name is Paradiso Crossfit Venice, sign up and join this fun run!  As a reminder, the gym will be closed that weekend.

Multi-Sport: Triathlon 

Short Interval – “Tabata”
Swim (Monday): 8 x 20:10, use pool or open water, tread water during recovery
Run (Tuesday): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Bike (Wednesday): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Tempo / Time Trial
Swim (Friday): 500m @ 85% of 500m TT pace (Swim Night)
Run (Saturday): 10k or 5k at the Venice-Santa Monica Christmas Run on Dec 8!
Bike (Sunday): 12M TT

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

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.