CFL Tri Club

Saturday, July 15, 2017

Bike / Run

• Group A: 5:00am riding out of Downtown Y
• Duration: 4 hours followed by 30 minute run
• Group B: 6:30am riding out of Advanced Cycles
• Duration: 2 1/2 hours followed by 30 minute run

Sunday, July 16, 2017

Long Run

• On your own
• Duration: 10-12 miles
• Breakdown of workout:
  • Warmup: (25 min)
    • 15 min easy, then 4 x 30 sec build with 2 min easy
  • Main set: (60 min)
    • 4 x 15 min as: 12 min @ tempo or half-marathon pace, 1 min walk with 2 min easy jog
  • Cool down: (5 min)
    • 5 min easy jog