120618

Week of Monday, June 18, 2012

Single-Sport: Running

Short Interval (Track Night)
“Short Tosh” 3 x (100m + 200m + 400m)

*Work:Rest of 1:1*. Rest exactly as long as it takes to perform a given distance in a set. For example, if you run 100m in 20 sec, rest 20 sec, run 200m in 45 sec, rest 45 sec, run 400m in 1:20, rest 1:20, run 100m in 20 sec, rest 20 sec, etc.  Each distance within a set should be just short of max effort.

Long Interval
3 x 1200m, rest 2:00 between each

Hold splits within 3-5 seconds

Tempo / Time Trial
10k Time Trial

Multi-Sport: Triathlon

Short Interval
Swim (Monday): 3 x (25m/y + 50m/y + 75m/y).  *Work:Rest of 1:1* as described above
Run (Tuesday): 8 x 100m, rest 0:45, hold splits within 2-3 seconds
Bike (Wednesday): 3 x (1/4M + 1/2M + 1M).  Work:Rest of 1:1*as described above

Long Interval
Bike (Friday): 3 x 5k, spin/rest 3:00 between each, hold splits within 3-5 seconds
Run (Saturday): 3 x 800m, rest 1:00 between each, hold splits within 3-5 seconds
Swim (Sunday): 3 x 300m on 4:30, hold splits within 3-5 seconds

Tempo / Time Trial
Run (Saturday): 2 x 2 mile, rest 5:00 between each, hold splits within 0:15-0:20
Swim (Sunday): 30 minute Time Trial

For Multi-Sport, choose either Long Interval or Time Trial for Saturday Run and Sunday Swim workout.  Crossfit as much as recovery will allow, at least 3 times per week.  Post sport, time, distance, and/or pace to comments.

pcf trail series: #1 temescal

gloomy weather but still a great run!