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
• Include 5×15 seconds strides at (target 7-8 RPE)
Main Set. Repeat 12-16 times:
• 200m a little faster than 5k race pace (target 6:38/km)
• 75 seconds easy walking/jogging recovery
Cool Down. 10-20 Minutes:
• Easy jogging (target 8:04-8:33/km)
Prior to workout: 30-40g of carbs.
During Workout target: 232 calories per hour from carbohydrates
Execution & Reflections:
Fueling on point! I consumed my Maurten Drink Mix 160 about 40 minutes before the warm-up.
I had intended to take a Gel 160 during the buffer after strides, but I ended up taking it mid-strides due to my Garmin preprogramming mix-up. Later, I wolfed down 5 pitted dates after the 7th or 8th interval. Not sure exactly when, but it worked.
Despite feeling tired and out of sorts most of the day, I somehow pulled off a stellar performance.
My legs showed up, and my mental game held the line. Very happy with this effort.
GAP Intervals:
5:06, 4:47, 4:58, 4:50, 4:52, 4:55, 4:55, 5:04, 4:50, 4:53, 4:58, 4:55, 4:55, 5:02, 4:59, 4:54
Takeaways:
• Fueling strategy worked effectively under physical fatigue.
• Drum Buddy rhythm supported pacing.
• Mental toughness won the day.
• Trusting perceived effort paid off.
Training Plan designed by MoTTIV.