Weekend Update – August 15 – 16, 2020

Enclosed you will find the weekend schedule update:

Saturday	Group A: 5:30 am                Group B: 6:30 am	Bike / Run	Group A: Tri Peak Athlete, LLC      Group B: UCF Research Parkway	Group A: 4 hours Group B: 2.5 hours all with a 30 min post run
Sunday	6:00 AM	Tri Peak Athlete, LLC		Half Distance: 8 – 10 miles                    Full Distance: 14 miles

CFL Tri Club Weekend Schedule

Hello team,

Enclosed you will find the weekend schedule:

• Friday
  • 5:30 am
  • Aquatic Center
  • Swim
• Saturday
  • 7:00 am
  • Waterfront Park – Lake Minneola, Clermont, Fl
  • Duration: Horrible Hundred Route
  • Distances: 35, 70 and 100
• Sunday – Run on your own
  • Option: If you want to join me. I’m running on Sunday at 6:00 am from the DTWN YMCA- I’m doing two 8 mile loops (total of 16 miles). Your more than welcome to join me in a Baldwin Park loop

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