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✦Sunday, September 20 · Week 9
Session
Week 9 of the block.
RecoveryplannedEst. 30–45m
Golf / Recovery
Post-HYROX Recovery — 30–45 min easy walk + mobility + Normatec; hydrate and refuel.
Duration
30–45m
Target RPE
2 / 10
Pace
Very easy
Target HR
Zone 1–2
Today's Focus
Restore legs — easy movement only
Warmup
5 min easy walk
Main Workout
Post-HYROX Recovery — 30–45 min easy walk + mobility + Normatec; hydrate and refuel.
Cooldown
10 min mobility flow
Mental Focus
Journey Before Destination
Station & accessory work
Fueling
Pre
Normal meals
During
Hydrate through the day
Post
Prioritize protein at dinner + protect sleep
Recovery
Hot tub + mobility
Hot tub 10–15 min, gentle mobility flow, walking for blood flow. No hard sessions — protect the taper.
Hot tub Mobility Sleep emphasis
Session notes
Fuel: Hydrate; normal meals
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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