130211

Week of Monday, February 11, 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 (Track Night)

Repeat 100m, recover 3:00, until form/pace deteriorates

Long Interval 

Repeat 1000m, recover 3:00 min, until form/pace deteriorates

Tempo / Time Trial

10 Mile Run –  an out and back run following the last 5 Miles of the LA Marathon course!  Click here for details!

Multi-Sport: Triathlon 

Short Interval

Run (Monday): Repeat 100m, recover 3:00, until form/pace deteriorates
Swim (Tuesday): Repeat 75m, recover 3:00, until form/pace deteriorates
Bike (Wednesday): Repeat 400m, recover 3:00, until form/pace deteriorates

Tempo / Time Trial

Swim (Friday): 1000m @ 80% Tempo
Run (Saturday): 10 Mile Run –  an out and back run following the last 5 Miles of the LA Marathon course!
Bike (Sunday): 20M 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.

100 Ups Drill