Today’s Plan
The Plan:
- Warm-Up (10–20 Minutes):
- Easy jogging in Zone 2 (target 7:11–7:38/km)
- 5 minutes of running drills
- 5 x 15 seconds strides (target 7–8 RPE)
- Main Set – Repeat 10–12 times:
- 2 minutes at 10K race pace (target 6:02/km)
- 1 minute easy jogging recovery
- Cool Down (10–20 Minutes):
- Easy jogging (target 7:11–7:38/km)
- Fueling:
- Pre-Workout: Maurten Drink Mix 160 ~75 mins prior
- Just Before: Gel 100 before strides
- Optional (Not used): 2nd Gel 100 carried
Hydration: Nuun pre- and post-run
Mindset & Adjustments
Originally scheduled for April 8, this session was delayed due to high winds and snowfall. I waited for better conditions and executed the plan flawlessly on April 9. The delay felt like a gift. With the sun shining and temps at 4°C (wind 13.1 km/h SW), I felt excited—not anxious—to put in the work.
Despite the newly adjusted (read: faster!) paces post-Time Trial, I felt ready to rise to the occasion.
Execution & Observations
- Cadence & Rhythm:
Drum Buddy was dialed in across all phases—warm-up, main set, and cooldown. Cadence locked in effortlessly, allowing me to focus on form and breathing. - Effort & Feel:
The intervals felt magical. I even grinned during interval #11, knowing full well I had this one in the bag. My average paces were slightly faster than the prescribed 10K effort, but I never felt overcooked. - Recovery Strategy:
I began with light jogging during the recoveries but switched to walking later in the set to conserve energy for the fast intervals. Worked like a charm. - Fueling Confidence:
I didn’t even need the second gel I brought with me. That blew me away. - Heart Rate:
Stayed calm and composed. Never spiked, and I could’ve gone harder—but I didn’t. Because that wasn’t the point.
Reflections
This was easily one of my best interval sessions to date. Strong fueling, steady mindset, controlled effort, and proper pacing. I walked away proud, not drained.
On a scale of 1 to 10?
This one was a Sizzling Success.
Training plan designed by MoTTIV.