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✦Friday, July 24 · Week 1
Session
Week 1 of the block.
StrengthplannedEst. 1h 00m
Strength / Golf
Walk 18 holes. Treat as Zone 1 volume; hydrate and eat normally.
Duration
3h 30m on course
Target RPE
7 / 10
Pace
Walk pace, no cart
Target HR
Zone 1
Today's Focus
Walking 18 holes as Zone 1 volume
Warmup
Range session + dynamic mobility
Main Workout
Walk 18 holes. Treat as Zone 1 volume; hydrate and eat normally.
Cooldown
5 min walk + calf/hip stretch
Mental Focus
Journey Before Destination
Fueling
Pre
Carbs + protein 60–90 min before lifting
During
Water; sip electrolytes between sets
Post
30g protein + carbs after last set
Recovery
Normatec + protein + sleep
Normatec 20–30 min on the lifted areas, refuel with 30g protein + carbs, get to sleep on schedule.
Normatec Sleep emphasis
Session notes
Fuel: Protein after lifting; hydrate through golf
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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