Build Phase 1 / Week 3 / Run 4 – Road to TOWaterfront 42K
Setting the Scene
About an hour before my run, I chomped down a Maurten Solid 160 – still my favorite brick of engineered energy. I also began sipping Nuun, which is basically on autopilot for me at this point. I’m fairly sure I added a couple SaltStick tabs for good measure too.
What I forgot? Updating my heart rate zones in my app to reflect the new road-tested, Time Trial values. That small oversight had me running a little hotter than planned – but hey, I’m human too.
The air had a smoky tinge from wildfire activity, and while there was an air quality warning in effect, I didn’t feel any impact. Maybe I was too focused on maintaining that low Zone 2 cruise.
📊 Workout Details
| Metric | Value |
| Duration | 35:08 |
| Distance | 5.29 km |
| Avg Pace | 6:39/km |
| rTSS | 50 |
| hrTSS | 41 |
| IF (Pace) | 0.88 |
| IF (HR) | 0.80 |
| Avg HR | 153 bpm |
| Max HR | 169 bpm |
| Pa:HR | 6.62% |
| Elevation Gain | 106 m |
| Elevation Loss | 106 m |
| Avg Cadence | 167 spm |
| Calories Burned | 416 kcal |
| RPE | 3–4 (Moderate) |
| Weather | 16°C, 95% humidity, wind E @ 3.1 km/h |
🧠 Coach’s Corner
This run showcases what aerobic base-building looks like when you’re just slightly above target effort, yet still in control:
- IF (Pace) 0.88 vs IF (HR) 0.80 suggests your effort was a touch brisk, likely from an enthusiastic start or mild terrain misjudgment.
- Pa:HR at 6.62% is well within acceptable aerobic drift limits-especially with elevation changes.
- EF of 1.09 confirms decent aerobic efficiency despite the warm and humid conditions.
It’s great to see you responding well even when small logistical details (like zone syncing) slip through. That’s adaptive fitness in motion.
🔗 Related Reads
💬 Final Thoughts
I may have gone out hotter than planned, but this run still sits squarely in the win column. The hills, humidity, and a bit of smoke added complexity-but nothing derailed the mission: staying steady, staying strong.
Let’s keep stacking.
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I’m changing my HR zones 2 weeks out from my first half marathon based on lab and road results. Trepidatious but also looking forward to the run, with a bit of hesitation about changing so close to the race.
Love reading your training blog. Helps keep me inspired