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.