ABCDEFGHIJKLMNOPQRSTUVWXYZ
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MonthJulyAugustSeptember
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Week Start Date (Monday)5121926291623306132027Total Volume
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~ Weekly Volume (~hrs) 11.522.512.5331.53.52.521.527.5
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Week #12345678910111213
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Goal Race!
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Note: HR stands for Heart Rate (measured in beats per minute). Many sports watches track HR (I find a chest strap better than wrist measurement).
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Note: If you do not have a HR monitor, Rating of Perceived Exertion (RPE) is excellent also.
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Using RPE Scale: Zone 1 (easier sessions) should have an overall feeling of 4-6 out of 10. Zone 2 (harder sessions) should have an overall feeling of 7-10 out of 10 being Maximal/Exhaustion.
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Training Zone
Intensity/RPE
%HR MaxHR Range
Rate of Perceived Exertion (RPE)- 10 point
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Zone 1 bottom
Recovery-easy
60*self4 to
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Zone 1 topComfortable75
calculate using
6 out of 10
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Zone 2 bottomHard to 85either known7 to
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Zone 2 topExtreme. Hard95max HR or use9 out of 10
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Strength
HR max formula
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208-(0.7xage)
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Max HR Formla: 208-(0.7xage)
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