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✦Thursday, September 17 · Week 9
Session
Week 9 of the block.
IntervalsplannedEst. 20m
Quality Run
HYROX Taper — 20 min easy + 3 × 30 sec at race pace; full recovery. Legs primed.
Duration
40–55m
Target RPE
6 / 10
Pace
Race pace touches
Target HR
Zone 3 → brief Zone 4
Today's Focus
Sharpen without fatigue — short, crisp exposures
Warmup
10 min easy + strides
Main Workout
HYROX Taper — 20 min easy + 3 × 30 sec at race pace; full recovery. Legs primed.
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 2 mi · Fuel: Water; normal meals
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
Not saved yet.