130128

Week of Monday, January 28, 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

6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30. (Track Night)

Long Interval

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Tempo / Time Trial

Half Marathon – 13.1 Mile run.  Meet at PCF Venice on Saturday at 7:30am!  Click here for details!

Multi-Sport: Triathlon 

Short Interval

Bike (Monday): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00
Run (Tuesday):  6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30
Swim (Wednesday):  6:00 of 75m sprints on 1:00, recover 3:00, 4:00 of 75m sprints on 1:00, recover 2:00, 2:00 of 75m sprints on 1:00 (Swim Night)

Tempo / Time Trial

Swim (Friday): 400y/m @ 85% of 500y/m TT pace
Run (Saturday): Half Marathon – 13.1 Mile Run
Bike (Sunday): 10M @ 12M TT 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.

Test yourself this Satursday, can you complete a Half Marathon?