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✦Tuesday, September 1 · Week 7
Session
Week 7 of the block.
IntervalsplannedEst. 1h 10m
Quality Run
HYROX half simulation with Dave, race weights, 80–85% effort
Duration
1h 10m
Target RPE
8 / 10
Pace
80–85% of goal race pace
Target HR
Zone 4
Today's Focus
Half simulation — practice pacing + handoffs
Warmup
Full race warm-up (15 min jog + drills + activation)
Main Workout
HYROX half simulation with Dave, race weights, 80–85% effort
Cooldown
15 min easy jog + walk
Mental Focus
Journey Before Destination
Fueling
Pre
Practiced race breakfast 3 hrs out; top-off gel 30 min pre
During
Race plan: 60–75g carbs/hr, 500–750mL fluid/hr, salt every 45 min
Post
Rehydrate + carbs + protein; walk-around cool-down
Recovery
Cold plunge + Normatec, mobility tomorrow
Cold plunge 3 min, Normatec 20 min on quads + calves, sleep priority tonight — bodywork later this week if available.
Cold plunge Normatec Sleep emphasis
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.
Not saved yet.