130121

Week of Monday, January 21, 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 Thursdays at Culver City Plunge (map)

Single-Sport: Running

Long Interval (Track Night)
4-6 x 2:00 Time Trial, recover 5:00

Perform as many repeats until form deteriorates or you complete 6 rounds

Short Interval
Repeat :30 sec, recover 2:00

Perform as many repeats until form/pace deteriorates or you complete 12 rounds.  Keep splits within 5 seconds.

Tempo / Time Trial
11 Mile run along the beach, starting at the PCF Venice location!

1/26/13, Saturday, 7:30am. 711 Hampton Dr., Venice, CA  90291 (map).  Email frank@paradisocrossfit.com if you have any questions.

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 4-6 x 2:00 TT, recover 5:00
Run (Tuesday) :4-6 x 2:00 TT, recover 5:00
Bike (OFF): 4-6 x 2:00 TT, recover 5:00

Perform as many repeats until form deteriorates or you complete 6 rounds

Tempo / Time Trial
Swim (Friday): 1000m TT
Run (Saturday): 10k TT
Bike (Sunday): 30M 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.

Bob M’s hardware from the past two weekends completing the runDisney Coast to Coast Race Challenge.  Like a BOSS!