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✦Sunday, October 4 · Week 11
Session
Week 11 of the block.
RecoveryplannedEst. 30–45m
Golf / Recovery
Recovery — full rest or 20 min gentle walk; celebrate, refuel, hydrate.
Duration
30–45m
Target RPE
1 / 10
Pace
Conversational walk
Target HR
Zone 1
Today's Focus
Blood flow + mobility
Warmup
5 min easy walk to loosen up
Main Workout
Recovery — full rest or 20 min gentle walk; celebrate, refuel, hydrate.
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, easy mobility flow, walking for blood flow. Recovery is training.
Hot tub Mobility
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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