03/22/2025 Training Log – Zone 2 Running on Treadmill & the Nose-Breathing Test

Today’s Plan

Workout Plan:

  • Easy Run (45–60 Minutes):
    • Easy run in Zone 2 heart rate (target: under 137 bpm)

Fueling Plan:

500 ml flask with Nuun hydration tab + 2 tbsp Brain Octane MCT oil

Pre-Workout: Low carb meal (boiled egg, coffee with 3 tbsp Whey Protein powder+ chocolate milk)

During Workout: 232 calories/hour from a non-carb source

Execution & Reflections:

The forecast threatened chilly rain and high winds, so I made the clear call: Treadmill Time!

I broke the workout into 3 x 20-minute blocks using my Garmin, which made the experience much more manageable. After each segment, I either stood on the rails to sip my fuel blend or slowed to a walk before ramping back up to running speed (4.0 mph, incline 1.0).

🎵 Backed by the Beat: Though I planned to run at 145 BPM, I ended up locking into a 155 BPM rhythm—a steady metronome that kept me focused and moving.

🫁 Zone 2… or is it? According to my heart rate data, I was above my established Zone 2 range. Yet, I was able to comfortably breathe through my nose the entire time. That got me thinking—is my HR zone range accurate? This nose-breathing technique, suggested by experts, might be a more intuitive marker of effort.

📚 Takeaway: Training is a continuous learning process. What feels like a small experiment—like tweaking breathing, pacing, or BPM—can unlock new levels of self-awareness and performance. Today proved that even a treadmill run can offer fresh insights.

Training plan designed by MoTTIV.

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