directions_runBeh - Lunch Run

🚴‍♂️ AI COACH PLAN Suggestion for Seba 🚴‍♂️
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Another lunch run, eh? Hope you actually got some lunch. That’s a bit light for a serious hit, friend.
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Your fitness graph looks like a spiky mountain range: a few big climbs, some mysterious valleys. Overall, a gradual ascent, but inconsistent, especially for that upcoming marathon. Let’s smooth out those peaks and troughs.
Your April 12th marathon is looming, meaning we’re in a critical build phase, quickly transitioning into taper. Cycling takes a backseat, serving as low-impact endurance support. Core/arms fatigue means listen to your body and prioritize quality over exhaustion. Choose your poison wisely.
**Wednesday (Long Session):**
Run: 2:30h Z2 (75-80% FTHR) with 2-3 x 10min at Marathon Pace (Z3). Your feet need to know what"s coming.
Bike: 3:00h Z2. Long, steady spin to build the engine without pounding the pavement.
**Thursday:**
Run: 30-40min Z1/Z2 easy. Shake out the legs, but don"t overdo it.
Bike: 45-60min Z1 easy spin, high cadence. Recovery is where the real gains happen.
**Friday (Long Session):**
Run: 1:30h Z2 with 4-5 x 8-10min at Marathon Pace (Z3). Practice your race rhythm, no heroics.
Bike: 1:45-2:00h Z2 with 2-3 x 15-20min Z3 (85% FTP). Build cycling endurance, keep the watts turning.
**Saturday (Max 1-1.5h):**
Run: 45-60min Z2 easy with 4-5 x 30s strides. Keep it snappy, not grueling.
Bike: 1:00h Z2 with 4-5 x 1min Z4 efforts (recover Z1-Z2). A little spice to wake up the legs.
**Sunday (Max 1-1.5h):**
Run: 1:00h Z2 easy. A gentle reminder to your body that you"re an endurance athlete.
Bike: 1:15h Z2 steady. Enjoy the ride, consolidate the week"s efforts.
**Monday:**
Run: 30-40min Z1/Z2 easy. Your legs deserve a day off, or at least a very chill date.
Bike: 45min Z1 easy spin. Recovery is cool, honest.
**Tuesday:**
Run: 1:00h with 3-4 x 10min Z3 (Tempo) with 3-4min Z2 recovery. Sharpen that marathon pace.
Bike: 1:15h Z2 with 5 x 5min Z4 (Threshold) with 2.5min Z1 recovery. Keep that bike engine primed for May/June.