Stealing this from ibavly's log because I really like it -
Quote:
Originally Posted by ibavly
Also going to start tracking session RPE because I'm so cool. Couldn't find any good heuristic so I'll make it up myself:
10 - Couldn't do a workout this intense even once a week
9 - Could do 1 workout this intense per week
8 - Could do 2 workouts this intense per week
7 - Could repeat this workout with 1 day rest
6 - Could repeat this workout tomorrow
5 - Could repeat this workout in 12 hours
3 - Could repeat this workout with some rest
1 - Could repeat this workout immediately
Using this framework, my tentative training goals until March 2nd race day are:
(1) Do "easy paced" runs at RPE5-6, such that my weekly mileage for all runs (including harder runs) is ~23MPW
(2) Sometime in early/mid-Feb do a long (~11-12 mile) run at goal pace (~9:00-9:05/mile). Given my current state/shape (which is the best shape I've been in since I've started this log), I shouldn't really be doing a "long" run more than 1x/2weeks, so this would technically put the "session RPE" at 10. (and if I ever decide to get on the 14+ mile wagon again, I'd need to modify the scale to include "Could do 1 workout this intense every month")
(3) Final ~8 days before the race, nothing harder than RPE ~5.5
Recent sessions:
Sun Jan 20 - 5 miles "easy" - RPE6
Sat Jan 19 - 3.9 miles "easy" - RPE5
Wed Jan 16 - 4.2 miles "easy" - RPE6.5 (did the 2nd half too fast, but it was cold...)
Mon Jan 14 - 8.0 miles at ~8:30 pace - RPE9.0-9.5