SPE #4 — 99:10 • 751 ft. • 15.00 Miles

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

AM Recovery Report:
Overnight HRV — 83
Pillow Time — 8 hrs, 12 mins
Whoop Recovery Score — 77% (green)


Session Notes:
• High Power Output and High Energy for first ~70’ into session.
• Hit my acute “glycogen depletion” zone around 70’ into session, sparking an elevated lipid contribution to kick-in. Brain Fog and discoordination for approx. 15’, then body delivered a “second wind,” restoring higher energy and power over final 15’ of session. First time this has happened during a SPE session in this Stage/Period.
• Took 30” - 90” active relief intervals (of walking + deep, slow breathing) as desired throughout session.
• Feeling more “spring” in step when going uphill and downhill. Which indicates Gluteal Group is getting stronger. In turn, this is allowing for better mobility in ankle each step and better loading of Achilles tendon (which has been a chronic limiting factor of mine for 20+ years).

Post-Session Notes:
•Immedaite (post-session) fatigue residuals lasted only 3 hours today (2 hours less than yesterday).
• Right TLF sore/tight, but manageable — addressing with myofascial self-care.
• Complete rehydration happened about the same time of day as after SPE #2 + #3 session — liquid consumption was generous directly post-session and throughout day.
• Overall, post-session fatigue evaporation & acute recovery was (again) the most rapid after any session within the Stage — continuing the promising trend.
• Appetite surprisingly suppressed again. Didn’t feel ready to consume any calories until 2pm (vs. my norm of ~12pm-1pm range).