03/18/2025 Training Log – 800m Repeats: Rocket Boosters & A Hard Stop

Today’s Plan

Workout Plan:

  • Warm-Up (10-20 minutes):
    • Easy jogging in Zone 2 (target: 8:04-8:33/km)
    • 5 minutes of running drills
    • 5 x 15-second strides at RPE 7-8
  • Main Set (Repeat 6-8 times):
    • 800m at 5K race pace (target: 6:38/km)
    • 2.5 minutes easy walking/jogging recovery
  • Cool Down (10-20 minutes):
    • Easy jogging (target: 8:04-8:33/km)

Fueling Plan:

Second Maurten Gel 100 after the 4th interval

Pre-Workout: 30-40g of carbs (Maurten Solid 160) – consumed late, just before the workout

During Workout: 232 calories per hour from carbs

Maurten Gel 100 at the end of the warm-up

Execution & Reflections:

I eagerly anticipated this workout and felt confident going in, expecting to outpace the prescribed 5K race pace. I figured I could sustain around 5:45/km for the intervals—let’s see how that played out.

🚀 Leg turnover was ON POINT early on. My new Altra Experience Flows had me feeling like a rocket. The drumtrack BPM strategy continues to be a winner: 140 BPM for the warm-up, 180 BPM for the main set, and back down for cool-down. I locked in… until I wasn’t. 😬

Paces (Grade Adjusted Pace – GAP) for Each 800m Interval:

1️⃣ 5:40/km
2️⃣ 5:39/km
3️⃣ 5:42/km
4️⃣ 5:29/km 💥 (Pushing it here!)
5️⃣ 5:43/km
6️⃣ 5:55/km 🥵 (Starting to slip)
7️⃣ 6:22/km 🚨 (Wheels. Off. Road.)

I managed 6 strong intervals before the 7th turned into a survival mission. Looking at this, it seems my actual 5K race pace is likely faster than what the plan prescribes (6:38/km).

Mantras in Motion: When things got tough, I leaned on my shiny new mantras:

  • “Embrace the Moment.”
  • “Seize the Moment.”

Worked like a charm… until, well, you know. 🤣

Takeaway:

  • Fueling timing needs work. Chomping on a Maurten Solid en route wasn’t ideal.
  • 5K pace needs recalibrating. My training plan might be underestimating me.
  • Leg turnover is there. My new Altras + drumtrack strategy = 🔥.
  • “Embrace the Moment” mindset is a keeper.

Training plan designed by MoTTIV

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