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).