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

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