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Week of Monday, March 4, 2013
-Track Night is at MDR this week. Week 2 homework posted below for the Everything is Everything Challenge,
Single-Sport: Running
Everything is Everything Run Homework: Week 2/6
Drills – 100 Ups Drill Beginner, 50 Pulls. 100 Ups Drill Advanced, 50 Pulls. Ball of Foot (BOF) Drill with Forward Lean, 3 x 3. Wall Drill with Lean, 3 x 20 pulls. Forward Lunge Drill, 3 x 10 each leg. After completing a drill immediately jog 20-30m before starting the next set.
Cadence – 2 x’s through: 4 x 1 min @ 96 cadence. 1 x 4 min @ 91 cadence. Rest 60 seconds between repeats.
Short Interval (Track Night)
Repeat :30 on :30 off until form/pace deteriorates.
Long Interval
Repeat 6:00 on, 6:00 off, until form/pace deteriorates.
Tempo / Time Trial
One week until the LA Marathon! For Taper week we will do a 8 mile (<90 minute) easy run, meeting at PCF Venice. Click here for details!
Multi-Sport: Triathlon
Long Interval
Swim (Monday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Bike (Tuesday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Run (Wednesday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Tempo / Time Trial
Swim (Friday): 1 Mile Time Trial
Run (Saturday): 90 minute easy run! Taper Week for LA Marathon.
Bike (Sunday): 15k @ 90% 10M Time Trial pace
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 Beginner Demo
100 Ups Advanced Demo