03/20/2025 Training Log – The Inner Debate & The Tempo Struggle

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 4 times):
  • 15 minutes running steady at tempo effort, top of Zone 3 (target: 6:48-6:58/km)
  • 1-minute easy walking/jogging recovery
• Cool Down (10-20 minutes):
  • Easy jogging (target: 8:04-8:33/km)

Fueling Plan:

• Pre-Workout: 30-40g carbs (Maurten Solid 160) – consumed 1 hour before
• During Workout: 232 calories per hour from carbs
  • Maurten Gel 100 at the start of the warm-up

Second Maurten Gel 100 after the 2nd interval (possibly a bit too late)

Execution & Reflections:

This run nearly didn’t happen. I had mentally prepared for sunshine & mild weather, but instead, clouds rolled in, the temperature dropped, and light rain threatened. I drove off, intent on rescheduling—but something inside me nudged me back. I turned the car around, parked again, and got out for real this time.

🚀 Drumtrack FTW – 140 BPM for warm-up & cooldown, 180 BPM for the main set. Still a game-changer.

🛑 Fueling WIP – I took my second gel after Interval 2, which might have been a bit late.

💀 Struggle Bus, Third Stop: My Legs – The 3rd interval nearly wrecked me, but I willed my legs to match the beat. The final interval was better, but the last 5 minutes were pure grit mode.

Paces (Grade Adjusted Pace – GAP) for Each 15-Minute Interval:

1️⃣ 6:24/km – 6:25/km – 6:23/km ✅ Strong start, steady pacing.
2️⃣ 6:27/km – 6:35/km – 6:43/km ⚠️ Slight slowdown, felt effort rising.
3️⃣ 6:54/km – 6:44/km – 8:46/km 🚨 STRUGGLE CITY. Major slowdown in the third split.
4️⃣ 6:36/km – 6:42/km – 6:48/km 🔥 Regained some rhythm, but effort spiked in the final minutes.

What Happened?

• Fatigue from Tuesday’s intervals? Possibly not fully recovered.
• Fueling timing? The second gel might have come too late.
• Sleep? Didn’t get much the night before.
• Mental grit? Won this round—nearly skipped the run but fought through.

Takeaway:

• Pre-run mindset matters. Nearly bailed, but reversing that decision was a win.
• Experiment with earlier mid-run fueling to avoid the Interval 3 slump.

Drumtrack pacing continues to work—it helped me hold on when things got tough.

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Training plan designed by MoTTIV