Subject: RE: are extra or longer sessions each week ok? I"ve already been doing this. I look at the plan as minimum guide to what I should do. If feeling good, I'll keep going and do a longer "long" day than is on the plan.
I've got a strong biking background, so I usually do a 2-hour ride on the weekends anyway, I just count that as my "long" day for the week, even though according to the plan I should only be at about an hour ride.
They key thing for me has been keeping my HR in the right zone. As long as you're doing that, then going longer shouldn't be too much of a problem. I still do the "short" at whatever times are in the plan, as those are the recovery days from the "long" days. If you can go longer easily, then I think it's okay to do a longer workout, but be careful not to fall into over-training. Make sure you still give yourself good "short" recovery days.
-Chris
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