130204

Week of Monday, February 4, 2013

Track Night at at 5:30p/6:30p on Monday and Wednesday (map for campus parking lot entrance on Olympic Blvd and 6th St)
Swim Night at 7:30p on Thursday at Culver City Plunge (map)

Single-Sport: Running 

Short Interval

Repeat 1:00 on : 1:00 off until form/pace deteriorates.

Long Interval (Track Night – bring stopwatch)

 “Tosh”  3 x (200m + 400m + 600m).  Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Tempo / Time Trial

8 Mile Run –  Meet at PCF Venice on Saturday at 7:30am!  Click here for details!

Multi-Sport: Triathlon 

Long Interval

“Tosh” Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).
Bike (Monday): 3 x (1/2M + 1M + 2M)
Run (Tuesday): 3 x (200m + 400m + 600m)
Swim (Wednesday): 3 x (50y + 100y + 200y)

Tempo / Time Trial

Swim (Sunday): 800 yard Time Trial
Run (Saturday): 8 Mile Run
Bike (Friday): 15 Mile Time Trial

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

Notes: 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.