No loaded strength; stop if stretching causes pain.
Planned / RPE
15.0 min · RPE 1–2 · start 18:00
Purpose
Absorb prior work
Tomorrow
W06
CSS mechanicsSWIM · 06:00
Segment
Detail
Warm-up
10 min by clock: 6 min relaxed freestyle, then 4×20 sec progressive / 40 sec easy; if the block is shorter, remain easy throughout.
Main set
25 min by clock: repeat 3 min at CSS+5–8 sec/100 m effort + 1 min easy; use any final partial interval as easy freestyle. Rest is the stated easy-swim interval, so the block ends at exactly 25 min.
Cooldown
5 min very easy freestyle by clock
Detail
CSS reference 2:30/100 m; all rests are easy swimming inside the stated clock time; form overrides pace.
Planned / RPE
40.0 min · RPE 4–6 · start 06:00
Purpose
Swim economy and repeatable mechanics
cruise intervalsRUN · 17:30
Segment
Detail
Warm-up
10 min total: walk/jog with dynamic mobility embedded.
Main set
27 min total: 3×6 min at RPE 6 with 3 min easy jog after reps 1 and 2 (24 min); use the remaining 3 min as easy running.
Cooldown
8 min easy walk/jog
Detail
No aspirational Boston pace; use even effort and normal gait.
Planned / RPE
45.0 min · Quality work RPE 6 max · start 17:30
Purpose
Run economy without maximal work
This Week's Plan
2026-09-21 – 2026-09-27 · 9.75 h
Day
Date
Discipline
Session
Planned
Mon
2026-09-21
RECOVERY
Recovery + mobility
15.0 min
Tue
2026-09-22
SWIM
CSS mechanics
40.0 min
Tue
2026-09-22
RUN
cruise intervals
45.0 min
Wed
2026-09-23
BIKE
Aerobic bike
42.0 min
Wed
2026-09-23
STRENGTH
Performance Strength A
38.0 min
Thu
2026-09-24
SWIM
Aerobic endurance swim
45.0 min
Thu
2026-09-24
RUN
Easy aerobic run
35.0 min
Fri
2026-09-25
BIKE
Easy bike skills
32.0 min
Fri
2026-09-25
STRENGTH
Performance Strength B
28.0 min
Fri
2026-09-25
RUN
Optional transition run
10.0 min
Sat
2026-09-26
BIKE
Long aerobic ride
135.0 min
Sat
2026-09-26
RUN
Brick run
15.0 min
Sun
2026-09-27
RUN
Long easy run
80.0 min
Sun
2026-09-27
SWIM
Recovery swim
25.0 min
Logged Sessions
From workbook Status / Actual columns
Tue CSS mechanics (35.3 min actual) · Tue cruise intervals (40.5 min actual) · Wed Performance Strength A (23.2 min actual) · Thu Easy aerobic run (35.1 min actual) · Fri Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)