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✦Saturday, August 22 · Week 5
Session
Week 5 of the block.
Long RunplannedEst. 3h 00m
Long Run / Race
Long trail run: 18 mi, target 4,500 ft gain, easy conversational effort
Duration
3h 00m
Target RPE
6 / 10
Pace
Conversational (RPE 4–6)
Target HR
Zone 2, briefly Zone 3 on climbs
Today's Focus
50-mile durability — time on feet on real terrain
Warmup
10 min very easy jog
Main Workout
Long trail run: 18 mi, target 4,500 ft gain, easy conversational effort
Cooldown
5–10 min walk cool-down
Mental Focus
Journey Before Destination
Fueling
Pre
Real breakfast: oats or rice + eggs + fruit, 90 min out
During
60–75g carbs/hr; 500–750mL fluid/hr; electrolytes; practice race kit
Post
30g protein + carbs; rehydrate with sodium
Recovery
Cold plunge + Normatec after refuel
Cold plunge 3–5 min once heart rate is down, Normatec 20–30 min, hip + ankle mobility, protect a 9-hour sleep window tonight.
Cold plunge Normatec Mobility Sleep emphasis
Session notes
Planned 18 mi · 4,500 ft climb · Fuel: 60–75g carbs/hr; 500–750mL fluid/hr; electrolytes; practice race kit
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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