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✦Thursday, July 30 · Week 2

Session

Week 2 of the block.

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TempoplannedEst. 1h 00m

Tempo

Threshold Builder — 6 mi total: 1.5 easy + 3 tempo (~7:45–8:05/mi) + 1.5 easy. Optional finisher: 30 Wall Balls, one set.

Duration
1h 00m
Target RPE
7 / 10
Pace
~7:45–8:05/mi on flat terrain
Target HR
Zone 3 → 4
Today's Focus
Sustained aerobic power — controlled tempo
Warmup
1.5–2 mi easy + 4 strides
Main Workout
Threshold Builder — 6 mi total: 1.5 easy + 3 tempo (~7:45–8:05/mi) + 1.5 easy. Optional finisher: 30 Wall Balls, one set.
Cooldown
1 mi easy jog
Mental Focus
Journey Before Destination
Station & accessory work
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). Cold plunge if legs feel hot.

Normatec Mobility
Session notes

Planned 6 mi · Fuel: Water; 30–45g carbs if >75 min

Session RPE & notes

Weights, sets, and reps live in the logger above. Add an overall RPE and any coaching notes here.

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