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Work Cycles, Rest & RPE

I try to exercise 5 days/week as per Can-Fit Pro's guidelines for exercise:
  • Flexibility 4-7 days/week
  • Cardio 3-5 days/week
  • Strength 2-4 days/week
That gives me 2 rest days per week. On active rest days I still stretch, take a walk with the dog, do some tai chi or yoga- something very easy going just to stay fluid and in motion. On dedicated rest days I do absolutely nothing and it's a mental exercise at least!

Since the half marathon in May I have been making a push with my workouts. My last work cycle was 11 days followed by 2 days of rest- 1 active and 1 dedicated. Today was Day 7 of this cycle, and after 6 consecutive days of high intensity interval circuit work I decided (or rather my body dictated) to have a low impact cardio day- to get the blood pumping but with minimal effort. This morning I logged a nice 6K walk. Later I rode the stationary bike at an steadily increasing then decreasing pace for 30 minutes:
  • 4 minutes HR 120 RPE 10
  • 6 minutes HR 130-140 RPE 12
  • 4 minutes HR 150-160 RPE 14-15
  • 3 minutes HR 180+ RPE 16-17
  • 4 minutes HR 150-160 RPE 14-15
  • 6 minutes HR 130-140 RPE 12
  • 3 minutes HR 120-130 RPE 10
A 30 minute bike ride is a good low impact cardio workout. It is interesting how RPE is adjusted after so many days of high intensity workouts. The effort in the cycling seemed a lot lower relatively today.

Day total: Walk 6K, Stationary cycle 30 minutes

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