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✦Friday, October 2 · Week 11
Session
Week 11 of the block.
StrengthplannedEst. 1h 00m
Strength / Golf
Rest — full rest before DC Peaks; hydrate and organize race kit.
Duration
0m
Target RPE
1 / 10
Blocks
0
Today's Focus
Full rest — nervous system + tissue
Warmup
Nothing prescribed
Main Workout
Rest — full rest before DC Peaks; hydrate and organize race kit.
Cooldown
Nothing prescribed
Mental Focus
Journey Before Destination
Exercises
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
Normatec + protein + sleep
Normatec 20–30 min on the lifted areas, refuel with 30g protein + carbs, get to sleep on schedule.
Normatec Sleep emphasis
Session notes
Fuel: Normal daily nutrition
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
Not saved yet.