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✦Saturday, September 19 · Week 9
Session
Week 9 of the block.
Long RunplannedEst. 1h 00m
Long Run / Race
HYROX Pro Doubles Race — smooth controlled runs, efficient station transitions. Dave carries more of the sled workload per partner plan.
Duration
1h 00m
Target RPE
9 / 10
Pace
Race plan
Target HR
Race effort
Today's Focus
Race day — smooth runs, efficient stations, partner strategy with Dave
Warmup
Course-specific race warm-up
Main Workout
HYROX Pro Doubles Race — smooth controlled runs, efficient station transitions. Dave carries more of the sled workload per partner plan.
Cooldown
10–15 min walk + refuel + plunge
Mental Focus
Journey Before Destination
Station & accessory work
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
Race recovery block
Walk cool-down, refuel with carbs + protein, cold plunge or ice, Normatec on legs, elevate, sleep priority.
Cold plunge Normatec Mobility Sleep emphasis
Session notes
Planned 6 mi · Fuel: HYROX race plan
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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