03/13/2025 Training Log – Tempo Tango: 3 x 2 Miles in Sync

Workout Plan:

Warm-Up (10-20 minutes):

Easy jogging in Zone 2 (target: 8:08-8:37/km)

5 minutes of running drills

5 x 15-second strides at RPE 7-8

Main Set (Repeat 3 times):

2 miles (3.2 km) at tempo effort, top of Zone 3 (target: 6:51-7:01/km)

1.5 minutes walking/jogging recovery

Cool Down (10-20 minutes):

Easy jogging (target: 8:08-8:37/km)

Fueling Plan:

Second Maurten Gel 100 after the first interval

Pre-Workout: 30-40g of carbs (Maurten Solid 160)

During Workout: 232 calories per hour from carbs

Maurten Gel 100 ~10 minutes before warm-up

Execution & Reflections:
I am over the moon at how this workout unfolded. I followed my fueling protocol—the Maurten Solid was tasty, by the way! I think I now know what ‘comfortably hard’ means. At no time during the main workout segments did I consider my life’s choices. For every seeming ‘dud’ of a workout, there is a gem like this one.

I also suspect my tempo target should be a touch quicker than the prescribed pace. Today’s effort felt strong, controlled, and sustainable.

Takeaway: Fueling right + solid execution = a confidence-boosting session.

Training plan designed by MoTTIV.