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✦Tuesday, September 22 · Week 10
Session
Week 10 of the block.
IntervalsplannedEst. 50m
Quality Run
45–60 min easy only
Duration
50m
Target RPE
8 / 10
Blocks
0
Today's Focus
Quality Run
Warmup
10–15 min easy movement + dynamic mobility + activation
Main Workout
45–60 min easy only
Cooldown
5–10 min easy cool down + light stretching
Mental Focus
Journey Before Destination
Fueling
Pre
Carbs + protein 60–90 min before
During
Water; electrolytes as needed
Post
30g protein + carbs within 30 min
Recovery
Mobility + sleep
Short mobility circuit and protect sleep. Choose extra modalities based on how the legs feel.
Mobility Sleep emphasis
Session notes
Planned 5 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.