[leonardthedog]

My amateur understanding is the following:
1. Stay below AeT other than the pickups, don’t worry if you go above AeT during the pickups
2. Not a typo, it’s just 10 seconds. The point of these pickups is to give your cardio system some experience running fast and then recovering while still moving. Also probably helps stimulate tendons and connective tissue to strengthen (similar to how a relatively low volume of plyometrics will stimulate this)
3. Not applicable since it’s not a typo
4. Doesn’t matter how high it goes, since it’s only for 10 seconds before you slow down and let it drop below AeT

I’ve found myself wondering about specifics on the training plan sometimes as well, but I find that if I return to the fundamentals of why a given type of workout is in the plan, I can generally figure out how to best carry it out. In this case, the workout is meant to be a base building workout, but includes the pickup intervals in order to prep for the Z3 workouts later in the plan and also train your ability to actively recover from short harder efforts while still moving. Hope this is all helpful and not more confusing!