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✦Thursday, October 1 · Week 11
Session
Week 11 of the block.
TempoplannedEst. 30m
Tempo
DC Peaks Taper — 25 min easy + 4 × 20 sec strides; legs feel sharp.
Duration
30m
Target RPE
5 / 10
Pace
Very easy
Target HR
Zone 1–2
Today's Focus
Freshen the legs — short, easy, no soreness
Warmup
5 min walk + easy jog
Main Workout
DC Peaks Taper — 25 min easy + 4 × 20 sec strides; legs feel sharp.
Cooldown
5–10 min walk
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
Planned 3 mi · Fuel: Water; normal meals
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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