Race Countdown
29days
W1W17W21
Week
17
Phase
Sharpening
Upcoming Schedule
FRI 19NOW45m
SWM*KEY: CSS Swim 8x100 @ 1:52/100y (sharpen, 800y main, 1,500y)
SAT 2045m
SWMEasy swim 45 min Z1-Z2 (aerobic + technique) — bar mitzvah squeeze
SUN 2185m
BKEEasy bike 15 min Z1 warmup
RUNEasy long run 70 min Z2 (recovery pace, HR <128)
FILTER:
Weekly Volume
HR Zones
64/36
Z3 CREEP ON EASY DAYS
Z1-2: 64%Z3: 25%Z4-5: 12%easy-day Z3: 24%
HRV + Sleep
■ HRV■ 7d avg▬ Sleep
Pace + Power