Summer Heat Hangs On – Peak Phase 1 | Week 3 | Run 1

My Road to TOWaterfront 42K

This was a warm one. Simple easy run at a relaxed pace while Drum Buddy ticked from 155 → 158 bpm in 10-minute steps to keep the legs in check. I’m not convinced about the TP chart flagging a high Pa:HR in the first klick – nothing crazy happened effort-wise.

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What the Numbers Say

• Duration: 35:10
  
• Distance: 5.05 km
  
• Avg Pace: 6:58/km (11:12/mi)
  
• NGP: 6:27/km
  
• Calories: 414 kcal
  
• Elevation Gain/Loss: 139 m / 145 m
  
• Avg HR: 139 bpm | Max HR: 159 bpm
  
• Pa:HR: 6.17%
  
• rTSS / hrTSS: 55 / 33
  
• IF (pace): 0.72
  
• Cadence: 162 spm avg | Max 182 spm
  
• VAM: 237 m/h (≈ 1.19 W/kg)
  

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Coach’s Corner

• Execution vs plan
  Prescribed easy Z1–Z2 with cadence control. ✔️ Executed to spec: controlled HR, relaxed cadence, no pushes.
  
• Performance quality
  Solid aerobic session in lingering heat. NGP shows the true effort was smoother than raw pace indicates, given the hills.
  
• Advisability
  Fully advisable. You respected the easy intent despite warmer conditions and rolling terrain – ideal placement heading into the week.
  
• Efficiency check
  Pa:HR 6.17% sits on the aerobic-stability line. The early-mile “spike” likely reflects warm-up HR ramp plus heat and slope, not a real surge in effort (common on hot starts).
  
• Hilliness impact
  +139 m gain in 35 minutes is punchy; hills elevate HR at the same pace. NGP (6:27/km) confirms you kept effort even across the rollers.
  
• Takeaway
  A textbook easy run under warm conditions. Keep the cadence ladder (155→158) – it’s giving you rhythm without drifting intensity.
  

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Conclusion

Heat tried to steal the show, but cadence discipline and aerobic restraint won. Banked, not burned – exactly how a week should start.