Week 7, Day 3 --> Zone 2 Day...

May 9, 2026 Reading time: ~1 minute

DAY 3 — ZONE 2 RUN

Warm-up

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery after each stride

Workout

Gradual ramp — 10 min
Steady Zone 2 run — 45 min
Cool-down walk — 5 min
HR target
125-135 bpm
Ideal average: 128-131

Finish

4 x 15 sec relaxed strides
Full walk-back recovery, about 45-60 sec
Daily goal
Smooth and disciplined
No sneaky tempo effort

RESULTS: Ran 58 minutes with Walt.  135 avg bpm.

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Hi. I'm Dan. I'm surprised you're here. This is my little space to prove that I exist. And in the future, I hope it will prove I existed. Hopefully something I write will help someone. Hopefully something I write will help my girls. I'm just going to cover the broad spectrum of what it means to be me. Dan. Sometimes daily, sometimes not. :)

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