CFL Tri Club

June 24, 2016

Hello team,

Enclosed you will find the breakdown for this weekend:

Please review the following:

• Saturday
  6:30 am
  Location: Killarney Station
  Duration: 3 hours 30 min bike/ followed by a 20 min run
  Warm up: 30 min easy
  Main set:
  3 x 30 min tempo followed by 30 min at an endurance pace
  the last 30 min at endurance pace take the last 15 min at high cadence at an easy pace.
• Run: 30 min at moderate pace. the last 10 min please run it at tempo pace.

• Sunday
  6:30 am
  Location: UCF Research Parkway
  Duration: 3 hours
  The entire ride is at an endurance pace.
• Run 30 min at moderate pace.

Please do the it!
Thanks

Hector