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✦Thursday, July 23 · Week 1

Session

Week 1 of the block.

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TempoplannedEst. 50m

Tempo

5 mi total: 2 easy + 2 tempo + 1 easy

Duration
50m
Target RPE
7 / 10
Pace
~7:45–8:05/mi on flat terrain
Target HR
Zone 3 → 4 (threshold)
Today's Focus
Threshold development — comfortably hard
Warmup
2 mi easy + 4 strides
Main Workout
5 mi total: 2 easy + 2 tempo + 1 easy
Cooldown
1 mi easy jog
Mental Focus
Journey Before Destination
Fueling
Pre
Light carbs 45–60 min out
During
Water; 30–45g carbs if session runs past 75 min
Post
Protein + carbs within 30 min
Recovery
Normatec + mobility

Normatec 20 min on legs, 10 min mobility (hips + ankles). Consider cold plunge if legs feel hot.

Normatec Mobility
Session notes

Planned 5 mi · Fuel: Water; 30–45g carbs if >75 min

Log run

Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.

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