My Road to TOWaterfront 42K
This was a sweet, fasted Easy 30. I let Drum Buddy @ 161 | 163 | 165 BPM in 10 minute blocks dictate my cadence and let the paces land where they must. I wasn’t concerned with HR, because through repeated testing I know pretty much where it will sit at this effort. All will be revealed in the metrics.
What the Numbers Say
| Metric | Value | Notes |
| Duration | 30:20 | Short controlled aerobic run |
| Distance | 4.54 km | Matches planned time-on-feet |
| Avg Pace | 6:41/km | Within target Zone 2 |
| NGP | 6:31/km | Adjusted for terrain |
| rTSS / IF (Pace) | 46 / 0.91 | Solid stimulus for a short run |
| hrTSS / IF (HR) | 30 / 0.74 | HR aligned with aerobic intent |
| Avg HR | 141 bpm | Comfortably in Z2; well managed |
| Max / Min HR | 152 / 81 bpm | Stable, no spikes |
| Pa:HR | 4.85% | Excellent; HR stayed stable vs pace |
| Elevation Gain/Loss | 98 m / 110 m | Gentle rollers, added stimulus |
| Cadence | 164 avg (121–174) | On target with Drum Buddy |
| VAM | 194 m/h | On target for easy run; didn’t overwork hills |
| VAM W/kg | 0.98 | Aerobic climbing effort; efficient and controlled |
Coach’s Corner
Execution vs Plan
- Planned: Easy Zone 2 run, ~30 minutes at 6:41–7:26/km with aerobic steadiness as the goal.
- Executed: 30:20 at 6:41/km average, with cadence guided by Drum Buddy. Pacing fell neatly into Z2 with low Pa:HR.
- Verdict: Excellent execution. You let cadence lead, and efficiency followed. No overreach, just clean aerobic work.
Environmental Context
- Cool early morning conditions helped keep HR stable.
- Terrain added 98 m of climbing, which gave a touch more muscle engagement without pulling you out of Z2.
Overall Read
This was a crisp, disciplined recovery week session. Using Drum Buddy for cadence control worked perfectly, and your aerobic stability continues to hold strong.
Takeaways
- Drum Buddy cadence progression produced smooth rhythm.
- Efficiency validated with Pa:HR < 5%.
- A prime example of trusting cadence and letting pace follow.