✦Saturday, September 5
Today
Execute the plan. One rep at a time.
Long RunplannedEst. 2h 40m
Long Run / Race
Mountain Builder — 16 mi trail run, target ~4,000 ft gain, easy conversational effort. Reinforce trail endurance; do not turn this into another peak effort.
Duration
2h 40m
Target RPE
6 / 10
Pace
Conversational (RPE 4–6)
Target HR
Zone 2, brief Zone 3 on climbs
Today's Focus
Trail durability — time on feet, controlled climbs, fuel early
Warmup
10 min very easy jog + hip mobility
Main Workout
Mountain Builder — 16 mi trail run, target ~4,000 ft gain, easy conversational effort. Reinforce trail endurance; do not turn this into another peak effort.
Cooldown
5–10 min walk cool-down + calves/quads stretch
Mental Focus
Journey Before Destination
Station & accessory work
Fueling
Pre
Real breakfast: oats or rice + eggs + fruit, 90 min out
During
60–75g carbs/hr; 500–750mL fluid/hr; electrolytes; practice race kit
Post
30g protein + carbs; rehydrate with sodium
Recovery
Cold plunge + Normatec after refuel
Cold plunge 3–5 min once heart rate is down, Normatec 20–30 min on quads/calves, hip + ankle mobility, protect a 9-hour sleep window.
Cold plunge Normatec Mobility Sleep emphasis
Session notes
Planned 16 mi · 4,000 ft climb · Fuel: 60–75g carbs/hr; 500–750mL fluid/hr; electrolytes; practice race kit
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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