05.07.20: Day 1 of Schedule: 22k @ 5.45

Your scheduled workouts for Sunday, July 5, 2020

Run - Long Run

Name: Long Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 2:00:00 at 6:20 /km pace. You should complete about 18.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 14.8 km - 21.9 km Duration range: 1:42:00 - 2:12:00 Pace range: 6:54 /km - 6:01 /km Workout Goal: Aerobic Endurance Run comfortably easy. Deliberately start at a slow pace to fully invoke your fat burning metabolism. The most important element of the Long Run is TIME SPENT ON YOUR FEET, not speed. So stay on the pace you feel comfortable enough to continue conversation if you are running with a group. NO RACING AT THE END!!! Do not make a mistake of taking energy gels/carbohydrate drinks on your long run. Rather allow your body to learn to utilize fat efficiently. Drink as much water as is desired.

Planned Distance: 18.90 km  Planned Time: 2:00:00 Pre Session comment I will add some comments after the run but at the moment the plan is 22k @ 5.45 - just a bit quicker as I am comfortable with that pace. Today is Saturday and I have rested with no run.  Post Session comments Temp: 7 feels 6 with 77 humidity  Resting HR 47 Weight 67 Distance 21.1k in 2.01.26 @ 5.45 pace  Average HR 128 MaxHR 148 87% spent in range 124 - 143 All of that was as required by the session set up. I felt comfortable and was comfortable but firm. I could talk while running so within 3 - 5 RPE.