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✦Tuesday, August 18 · Week 5
Session
Week 5 of the block.
IntervalsplannedEst. 1h 10m
Quality Run
Race Builder — 4 × 1km @ HYROX pace with 100m Sandbag Lunges (or Farmer Carry) after each rep; 400m easy jog between.
Duration
1h 10m
Target RPE
8 / 10
Pace
5K–10K effort on run reps
Target HR
Zone 4 on reps
Today's Focus
Home speed + HYROX movement patterns after running
Warmup
10 min easy jog + drills + 4 strides
Main Workout
Race Builder — 4 × 1km @ HYROX pace with 100m Sandbag Lunges (or Farmer Carry) after each rep; 400m easy jog between.
Cooldown
10 min easy jog
Mental Focus
Journey Before Destination
Station & accessory work
Fueling
Pre
Small carb snack 45–60 min out
During
Water; carbs only 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 7 mi · Fuel: Water; carbs only 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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