Week of Monday, December 24, 2012

Note: Track Night is at the GYM on Wednesday only at 2pm.  Swim Night is Thursday at 7:30pm

Single-Sport: Running 

Long Interval (Track Night)
1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00

Hold efforts within 3-5 seconds

Short Interval
6-8 x (1:30 on, 1:00 off) 

Tempo / Time Trial
9 Mile Training run at the Totem Pole

12/29/12, Saturday, 7:15am.  Ocean Avenue and Adelaide Drive (map).  Email frank@paradisocrossfit.com if you have any questions.

Multi-Sport: Triathlon 

Long Interval
Swim (Monday): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00
Run (Tuesday): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00
Bike (Wednesday): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30

Hold efforts within 3-5 seconds

Tempo / Time Trial
Swim (Friday): 800m TT (Swim Night)
Run (Saturday): 10k – 13.1M TT
Bike (Sunday): 20M @ 85% of 20M TT pace

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.

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