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✦Tuesday, August 18 · Week 5

Session

Week 5 of the block.

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IntervalsplannedEst. 1h 10m

Quality Run

H3: 4 x 1 km with rotating stations; steady transitions

Duration
1h 10m
Target RPE
8 / 10
Pace
Race pace (~4:30–4:40/km per run leg)
Target HR
Zone 4
Today's Focus
Race rhythm — rotating stations with Dave
Warmup
12 min jog + drills
Main Workout
H3: 4 x 1 km with rotating stations; steady transitions
Cooldown
10 min easy jog
Mental Focus
Journey Before Destination
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). Consider cold plunge if legs feel hot.

Normatec Mobility
Session notes

Planned 7 mi · Fuel: Water; carbs only if >75 min

Log run

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

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