Thursday, 4-28-11

*Road Miles*

-Meet at Macy's at 6am to put the practice to the pavement.

Tempo 85-95%

CFNMB Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Tuesday, 4-26-11

*Road Miles, meet at Macy's @6am*

*No indoor class today*

 

Long Intervals

3+ Hours Before CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats  U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/  LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
“Best Pace Possible”

Tuesday, 4-19-11

*Wednesday 6PM ride will meet at Macy's

30:20×30

3+ Hours Before/After  CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 30 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×30



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Thursday, 4-14-11

**Class will meet at 6am in front of Macy's for some road miles.**

Line drills 10mi

easy spin 5 min then,

Time Trial D-15

CFNMB Strength & Conditioning Rest Day
Choose One of the Following Sports:
Swim: 1000m TT
Bike: SC: 12 mile TT, LC: 18 mile TT, U: 22 mile TT
Run: SC: 5k TT, LC: 10k TT, U: 10k TT
C2: 5k TT

Wednesday, 4-13-11

No class today

**Miami Endurance bike team meet at the circle, in front of Macy's, for group ride @5:45pm**

All others:

3+ Hours After CFNMB Strength & Conditioning WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

Tuesday, 4-12-11

Lactate Shuttle

3+Hours After CFNMB Strength & Conditioning  WOD.
Choose ONE of the Following Sports:
Swim, Bike*, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

*Bike-maintain cadence @110rpm
 

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Tuesday, 4-4-11

Jennifer completed her first Triathlon using Miami Endurance as her training. 

 

4x5min

3+ Hours After CFNMB  Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance/Watts possible on each of the 5 min rounds.

Post:  Cool down with single leg spins 5min/each leg

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