CFL Tri Club – Weekend Update

Hello Team,

Enclosed you will find the weekend update:

Friday – Swim

• Location: Aquatic Center
• Time: 5:30 am
• Duration: 90 min

Saturday – Bike / Run

• Location: Lee Vista and 436
• Time: 6:30 am
• Duration: 3;30 – 4:00
  • Warm up:
    • 30 min at an easy building to an endurance pace.
    • 5 x 1 min build with 2 min recovery
    • Total Warm UP: 45 min
  • Main Set:
    • Short Course:
      • 2 x 50 min at 77 – 85% with 10 min at an easy pace
    • Intermediate Course
      • 3 x 50 min at 77 – 85% with 10 min at an easy pace
    • Long Course:
      • 4 x 50 min at 77 – 85% with 10 min at an easy pace
  • Cool Down:
    • 10 min easy
  • Run After bike:
    • 30 min as 20 min easy with 10 min Tempo

Sunday

• Long Run – Fast Finish
  • Short Course
    • 8 miles as 4 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Intermediate Course
    • 12 miles as 8 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Long Course
    • 16 miles as 12 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile