3/23/2025 Training Log – Steady Beat, Strong Feet – Zone 2 Long Run

Workout Plan:

Planned Duration: 110 minutes
Structure:

  • 5 x 20-minute blocks + 1 x 10-minute block
  • Controlled long run effort
  • 5 x 15-second strides at the end
  • Monitor cadence using Drum Buddy (145 BPM target)
  • Emphasis on rhythm, pacing, and aerobic efficiency

✅ Execution:

Total Time: 1:53:46
Distance: 13.6 km
Heart Rate: In the Zone
Cadence: Slightly above Drum Buddy’s 145 BPM


🍽️ Fuel & Hydration:

  • Pre-run:
    ☕️ 1 cup coffee
    💪 3 tbsp whey protein
    🌰 6 pitted dates (30 minutes prior)
  • During run:
    💧 500ml water with Nuun hydration tab
    ⚡️ Maurten Gel 100 (~50–60 minutes into the run)

🧠 Reflections:

This one hit all the right notes. From the moment my feet hit the pavement, I found my flow and held it steady. Nutrition and hydration were on point, and the gel delivered a clean boost mid-run. The 20-minute block strategy worked seamlessly again, and tacking on strides after the last 10 minutes block gave the session a strong closing kick. Cadence-wise, I stuck to my Drum Buddy at 145 BPM, but my body naturally cruised a touch quicker—still fine-tuning that rhythm to feel effortless. Most importantly? Everything felt good. Effort matched expectation, energy stayed high, and recovery was smooth. Another long run in the books—executed with purpose and a little flair.

Training plan designed by MoTTIV.

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