Morning Sprints

07:30

Part 1 from OPT programming:

10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down

rest 6+ hours


For reference:

Z1-Zone 1
Warm up and Recovery pace-Conversation is easy
Z2-Zone 2
Aero pace-Feels like you could "go all day" pace-Conversations are shorter but still comfortable
Z3-Zone 3
Race Pace-short sentences. Could sustain for 60-90 minutes
Z4-Zone 4
Interval pace-slight discomfort. Down to one or two words or basic grunts. Could hold for max of 10 min.

Daily report

• Body: Good. A little sore in my shoulders.
• Sleep: A little short. 7.5 hours.
• Nutrition: Good.
• Notes: Good morning workout. Was a little chilly this morning, but much warmer than it has been in the past week. Found a good hill a short run from my dorm, overall this WOD went very smoothly.
• Cool link of the day: She is good.