Week of Monday, January 7, 2013 

Note: Track Night is at Marina Del Rey on Monday and Wednesday at 5:30p and 6:30p.  Swim night is postponed but will resume soon!

Single-Sport: Running 

Long Interval (Track Night)
6-10 x 600m, recover 2:00

Hold efforts within 3-5 seconds

Short Interval
“Tabata” 8 x 20:10, all out efforts

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

Tempo / Time Trial
6 Mile Trail run from Temescal to Will Rogers (Inspiration Point), and back.

1/12/13, Saturday, 7:45am.  15601 Sunset Blvd, Pacific Palisades, CA 90272 (corner or Sunset Blvd and Temescal Canyon Rd – Map).  Email frank@paradisocrossfit.com if you have any questions.

Multi-Sport: Triathlon 

Long Interval
Swim (Monday): 8-12 x 100m on 2:30
Run (Tuesday): 6-10 x 600m, recover 2:00
Bike (Wednesday): 8-12 x 2k, spin/recover 2:00

Hold efforts within 3-5 seconds

Tempo / Time Trial
Swim (Friday): 500m TT
Run (Saturday): 6 Mile Trail run
Bike (Sunday): 20M TT

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.

See you on the trail!

Tabata Treadmill, the perfect travel/hotel WOD

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