My Road to TOWaterfront 42K
Pre-run nutrition: Maurten Drink Mix 320 | Caf 100 @ 5:45 am.
Temps cool – strong run, though my mind was thinking of ways to quit during my warm-up. Don’t know what that was about. My legs didn’t feel like they were my own. Was it the Caf 100? Turns out I had tons of juice in my limbs. I focused on form during the spicy intervals. I did walk during parts of the recoveries, but not more than a minute each. I felt very satisfied with today’s effort.
Post-run: Starbucks tall flat white, two homemade pumpkin seed protein balls, and a banana.
📊 Metrics
| Metric | Value |
| Duration | 00:44:37 |
| Distance | 6.80 km |
| Avg Pace | 6:34 /km |
| NGP | 6:22 /km |
| rTSS | 71 |
| hrTSS | 54 |
| IF (Pace) | 0.93 |
| IF (HR) | 0.81 |
| Avg HR / Max HR | 151 / 167 bpm |
| Pa:HR | 6.04% |
| EF (calc.) | 1.04 |
| Elevation Gain / Loss | 144 m / 150 m |
| VAM | 194 m/h |
| VAM W/kg | 0.97 |
| Cadence (avg / max) | 167 / 184 spm |
| Conditions | 8°C, 98% humidity, wind 4.3 km/h (NNW) |
| Time of Day | 07:13 |
🔍 What the Numbers Say
- Pa:HR 6.04% = mild drift, appropriate for a short speed session with rolling terrain – aerobic control held.
- IF split 0.93 (pace) vs 0.81 (HR) suggests the mechanical demand outpaced cardiovascular strain – a good sign of neuromuscular freshness.
- EF 1.04 keeps trending in the right direction since mid-Build, signaling improving aerobic economy at similar efforts.
- Cadence 167→184 spm during bursts shows quick turnover without overstriding.
- Elevation 144 m with VAM 194 m/h indicates you kept the work honest on inclines while protecting HR.
🎯 Coach’s Corner
Did I Hit the Targets?
- Intent: Short, punchy speed stimulus; sharpen turnover and rhythm while keeping HR in check.
- Execution: Exactly that. Early mental resistance gave way to smooth, fast reps; brief walk breaks in recoveries reset form without compromising quality.
- Why it Worked: Cool air + Caf 100 likely created a lag (sluggish warm-up) before the neural pop arrived. HR ceiling stayed sensible while pace responded – classic late-peak sharpness.
Bottom line: This was controlled speed with aerobic discipline. Keep this balance; it’s exactly the edge we want in Peak Phase 2.
🧭 Takeaway
A shaky-feeling warm-up turned into a joyful burn. The caffeine hit weird at first, but the legs woke up and the work got done – ’twas jolly, indeed.