Workout Plan
Main Set: Repeat 10–12 times:
– 1 kilometre at 10K pace (target 6:54/km)
– 2.5 minutes recovery (easy jog/walk)
Fueling:
– Pre-workout: 5 pitted dates + 500ml Maurten Drink Mix 160 (~30 mins prior)
– During workout: Sips from 500ml Maurten Drink Mix 320 CAF 100
– Target: 232 cal/hour from carbs
Execution & Reflections
I kicked things off with a solid warmup and some focused running drills. The location? My now-regular haunt: the Waterfront Trail. Flat, scenic, and hugging Lake Ontario like an old friend. Perfect for locking into pace.
I was nervous about this one. Twelve reps at 10K pace isn’t a casual affair. And yeah—it got real.
By interval 6, I felt a surge of doubt creeping in. Mini panic moment. But some well-timed self-talk got me through it. Then, in interval 9, my quads straight-up seized up—ouch. I had to cut that one short and extend the recovery. I honestly thought that might be the end of the session…
But I got back on the horse. Finished strong. And I’m proud of that.
I sipped from the Maurten Drink Mix 320 CAF 100 every 2 reps, but between us? I think I prefer gels mid-run. I kept waiting for that “super juice” kick. Still waiting.
GAP Splits (in order):
7:04, 6:18, 6:31, 6:34, 6:30, 6:32, 6:48, 6:26, 8:51*, 6:39, 6:40, 6:52
*Interval 9: Cut short due to quad cramping.
Takeaways:
– Mental game was key—talked myself out of quitting.
– Gels might work better for me mid-workout than drink mix.
– Muscle fatigue is real—possibly nutrition timing or under-recovery?
– Pacing and form held up, even as things got messy.
Training plan designed by MoTTIV.