My Road to TOWaterfront 42K
I decided to get some extra rest today and push my run to midday, risking the potential for ‘ass-biting’ midday heat. It didn’t disappoint, but it wasn’t as bad as it could have been. About T-75 mins, I ate two slices of white bread with jam, and at T-15 mins, I topped off with honey. After some dynamics, I set off on an easy trot.
I tried to approach the run with equanimity – just another workout among many – while wondering whether I’ll still have the pop for the week’s long-run workout without full rest.
I walked during parts of the recoveries, which definitely skewed both pace and Pa:HR (this metric is more diagnostic in steady runs). I didn’t feel like I was struggling. I also took a Maurten Gel 100 during the 3rd interval recovery.
Let’s see what the numbers say.
📊 Metrics at a Glance
- Duration: 46:07
- Distance: 6.73 km
- Average Pace: 6:52/km (11:04/mi)
- NGP: 6:38/km
- Average HR: 140 bpm | Max HR: 165 bpm
- Cadence: 165 spm avg (max 229 spm*)
- Elevation Gain/Loss: 127 m / 139 m
- Pa:HR: 20.93% (inflated by walk recoveries)
- rTSS / hrTSS: 68 / 48
- IF (pace): 0.87
- VAM: 165 m/h (≈ 0.83 W/kg)
- Avg Grade: −0.2%
- Calories: 548 kcal
*Max cadence spike is likely an artifact.
📦 What the Numbers Say
- Pa:HR (20.9%) is not meaningful here because recovery walking caused HR–pace decoupling.
- NGP (6:38/km) confirms your true effort was steadier than raw pace.
- HR drift was contained relative to conditions; avg HR of 140 bpm shows aerobic control.
- Hilliness (127 m gain) added load but didn’t break the session.
🧢 Coach’s Corner (tightened)
Execution vs Plan
Planned as an interval session with recoveries. ✔️ You executed the structure, using walk breaks to manage heat.
Performance Quality
Appropriately controlled. Avg HR (140 bpm) with work segments executed cleanly. Over/under: on target given conditions.
Advisability
Walk breaks in heat were smart. Fueling (bread/jam, honey, Gel 100) was solid and prevented a crash. Deviations were advisable and preserved freshness.
Hilliness Impact
Rolling profile (~127 m gain) plus midday temps justified conservative recoveries. NGP showed stability.
Efficiency Check
We won’t use today’s Pa:HR for Z2 efficiency tracking – invalid in interval/recovery runs. Baseline (Sept 2) remains our reference.
Takeaway
This was a disciplined aerobic + neuromuscular session in tough conditions. You kept the big picture in focus: protect the long run later this week.
Conclusion
Heat managed, structure respected, and fueling on point. You adjusted wisely and banked fitness without forcing the issue. That’s how you keep momentum through Peak Phase.