3/11/2025 Training Log – Drumming Up Speed by the Waterfront

The Plan:
Intervals. 60-70 Minutes:

3/11/2Warm-Up: 10-20 minutes easy running (Zone 2)

5 minutes of running drills

5×15-second strides at RPE 7-8

Main Set: Repeat 6-8 times

3 minutes at 10K race pace (target 6:54/km)

2.5 minutes easy jogging recovery

Stop when maintaining pace is no longer sustainable

Cool Down: 10-20 minutes easy jogging (Zone 2)

Pre-Workout Fueling:

  • 1 hour before run: Maurten Drink Mix 160

15 minutes before run: Maurten Gel 160025 Training Log – Drumming Up Speed by the Waterfront

The Execution:
A bright, blue afternoon by the waterfront—just breezy enough to remind me it’s not quite spring, but at 7°C (feels like 2°C), I wasn’t about to complain.

Though the prescribed pace for today’s intervals was 6:54/km, I ran largely by feel, aiming for a pace I could confidently hold for a 10K effort. Here’s what I hit:

  • 1st Interval: GAP 6:12/km
  • 2nd Interval: GAP 6:18/km
  • 3rd Interval: GAP 6:12/km
  • 4th Interval: GAP 6:04/km
  • 5th Interval: GAP 5:35/km
  • 6th Interval: GAP 5:48/km
  • 7th Interval: GAP 5:37/km
  • 8th Interval: GAP 5:39/km

Considering how comfortably I managed these splits, I’m questioning whether my prescribed 10K pace of 6:54/km is accurate. Based on this session, my true current 10K pace feels closer to 5:45-6:15/km

A Rhythmic Revelation:
In a twist to my usual setup, I ditched my playlist of varying tempos and instead ran with drum & hi-hat backing tracks.

  • Warm-up & Cooldown: 150 BPM
  • Main Workout: 180 BPM

The result? Absolute magic. No tempo fluctuations, just a steady rhythm keeping my cadence in check. A small tweak, but a game-changer for maintaining consistency in my stride.

Final Thoughts:
The pace debate aside, this was a strong session. I felt smooth, in control, and locked into a rhythm—both physically and musically. Looking forward to testing this pacing further.

Training plan designed by MoTTIV.

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