130114

Week of Monday, January 14, 2013

Track Night at Santa Monica HIGH School this week (not College) at 5:30p/6:30p on Monday and Wednesday (map for campus parking lot entrance on Olympic Blvd and 6th St)
Swim Night is back! 7:30p on Thursday at Culver City Plunge (map)

Single-Sport: Running 

Short Interval (Track Night)
Repeat 400m, recover 1:00

Hold efforts within 5 seconds. Recover 1:00 until form/pace deteriorates.

Long Interval
Repeat 1 Mile, recover 4:00

Hold each effort within 15 seconds.  Recover 4:00 until form/pace deteriorates 

Tempo / Time Trial
10 Mile training run meeting at the Totem Pole.  Running the last 5 miles of the LA Marathon course, out and back.

Multi-Sport: Triathlon 

Short Interval
Swim (Monday): Repeat 50m on the 1:00 (Swim Night)
Run (Tuesday): Repeat 400m, recover 1:00
Bike (Wednesday): Repeat 1k, spin/recover 1:00

Hold efforts within 5 seconds.  Recover 1:00 until form/pace deteriorates

Tempo / Time Trial
Swim (Friday): 800m @ 85% 500m TT pace
Run (Sunday): 5k @ 85% 5k TT pace
Bike (Saturday): 15k @ 85% 20k 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.

The clearest Saturday morning in LA in months! Frank, Heather, Alex, Eric on a 7 mile trail run.