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✦Tuesday, September 22 · Week 10
Session
Week 10 of the block.
IntervalsplannedEst. 30m
Quality Run
Race Builder — very easy shakeout: 3 mi easy + 4 strides. No stations.
Duration
30m
Target RPE
4 / 10
Pace
5K–10K effort on run reps
Target HR
Zone 4 on reps
Today's Focus
Home speed + HYROX movement patterns after running
Warmup
10 min easy jog + drills + 4 strides
Main Workout
Race Builder — very easy shakeout: 3 mi easy + 4 strides. No stations.
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 3 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.