SPE #3 — 104:04 • 1,664 ft. • 15.23 Miles

/

Periodization:
Session — Specific Preparatory Exercise (SPE) | Very Hilly Running
Phase — Adjustment
Stage — Foundation
Period — Preparatory

AM Recovery Report:
Overnight HRV — 77
Pillow Time — 7 hrs, 52 mins
Whoop Recovery Score — 60% (yellow)

Session Notes:
• High Power Output and High Energy for first ~72’ into session — approx. 7 minutes extension from SPE sessions #1 & #2!
• Hit current “glycogen depletion” zone around 72’ into session, sparking an elevated lipid contribution to kick-in. Brain Fog and discoordination in the final 1/3 of the session were slightly less than SPE #2 session (which is a promising acute trend to keep an eye on).
• Took 30” - 90” active relief intervals (of walking + deep, slow breathing) as desired throughout session.

Post-Session Notes:
•Immedaite (post-session) fatigue residuals lasted only 5 hours today — not all day!
• DOMS reported earlier, completely evaporated.
• Complete rehydration happened about the same time of day as after SPE #2 session — liquid consumption was generous directly post-session and throughout day.
• Overall, post-session fatigue evaporation & acute recovery was the most rapid after any session with the Stage (recent SPE Sessions as well as any of the Familiarization sessions) — which indicates a promising trend.
• Appetite surprisingly suppressed throughout the day. Didn’t consume any calories until 3pm (usually first calories happen at ~12pm-1pm range).

Recuperation Session — 148 Avg. HR

/

AM Recovery Report:
Overnight HRV — 80
Pillow Time — 9 hrs, 38 mins
Whoop Recovery Score — 65% (yellow)

Session Notes:
• Felt like total garbage at the start of — and for the first 40 minutes of — recuperation session. Felt drastically better in final 10 minutes of session.

Post-Session Notes:
•Felt overall better and more energized immediately (post-session) compared to when started — as well as throughout the day.
• Ate “all the food” and generously hydrated throughout the day (drank half a carton of Chocolate Milk!) to “stock up” glycogen supplies for the 3:1work:rest spilt planned over the next 4 days.

SPE #2 — 97:23 • 1,100 ft. • 14.65 Miles

/

Periodization:
Session — Specific Preparatory Exercise (SPE) | Very Hilly Running
Phase — Adjustment
Stage — Foundation
Period — Preparatory

AM Recovery Report:
Overnight HRV — 75
Pillow Time — 9 hrs, 40 mins
Whoop Recovery Score — 56% (yellow)

Session Notes:
• Fatugue residuals from the prior day’s SPE session completely evaporated!
• Hit current “glycogen depletion” zone around 65’into session (again) which sparked an elevated lipid contribution to kick-in. Brain Fog and discoordination in the final 1/3 of the session were significantly less than the prior day’s SPE session.
• Took 30” - 90” active relief intervals (of walking + deep, slow breathing) as desired throughout session.

Post-Session Notes:
•Immedaite (post-session) fatigue residuals lasted nearly all day (again). A little more tired throughout today than yesterday, but that is due to glycogen stores being further depleted.
• DOMS started to manifest: gluteal group, “side abs,” and quads being sore. Uniform and bilateral soreness, so nothing to worry about — part of the price of getting the body “ready to train.”
• Complete rehydration happened earlier today than yesterday — liquid consumption was generous directly post-session and throughout day.

SPE #1 — 98:44 • 1,507 ft. • 14.61 Miles

/

Periodization:
Session — Specific Preparatory Exercise (SPE) | Very Hilly Running
Phase — Adjustment
Stage — Foundation
Period — Preparatory

AM Recovery Report:
Overnight HRV — 76
Pillow Time — 8 hrs, 12 mins
Whoop Recovery Score — 53% (yellow)

Session Notes:
• Three prior days of no running = very well-stocked glycogen stores. This resulted in very high energy and power output for 1st 55’-65’ of session.
• Hit current “glycogen depletion” zone around 65’into session, then could feel lipid contribution began to increase. Over the final 20’-25’ of work in session coordination significantly declined and brain fog increased as the body became embarrassed/overwhelmed by the SPE stress/stimuli imposed.
• Took 30” - 90” active relief intervals (of walking + deep, slow breathing) as desired throughout session.

Post-Session Notes:
•Immedaite (post-session) fatigue residuals lasted nearly all day.
• An afternoon nap of 75’ did little to alleviate fatigue residuals.
• Big Meals Only Club status: dinner = Bacon, Cheddar, Egg Burger w/ Fries + ice cream protein whole-milk shake for dessert.
• Complete rehydration took several hours, even though liquid consumption was generous directly post-session and throughout day.