My Road to TOWaterfront 42K
Another cool September morning, and the aerobic focus was clear: stay in Z2 and let the legs tick along. I kept cadence consistent and watched HR climb and settle with the hills. This one was about patience and rhythm.
š Metrics at a Glance
- Duration: 45:07
- Distance: 6.72 km
- Average Pace: 6:43/km (10:49/mi)
- NGP: 6:26/km
- Calories: 594 kcal
- Elevation Gain/Loss: 157 m / 156 m
- Average HR: 146 bpm | Max HR: 160 bpm
- Pa:HR: 5.09%
- rTSS / hrTSS: 71 / 50
- IF (pace): 0.92 | IF (HR): 0.78
- Cadence: 165 spm avg | Max 176 spm
- VAM: 209 m/h (ā 1.04 W/kg)
š¦ What the Numbers Say
- Pa:HR (5.1%) is right on the aerobic stability line – efficient given the climbing.
- NGP (6:26/km) shows you worked a bit harder than raw pace implies.
- HR sat comfortably in mid-Z2, with only brief touches higher on climbs.
- Cadence (165 spm) remained consistent, keeping form economical.
š§¢ Coachās Corner
Execution vs Plan
Planned as 45 minutes steady in Z2. āļø Executed perfectly: 45:07 on the watch, with pace, cadence, and HR right where they should be.
Performance Quality
Quality was strong: you balanced terrain with discipline, and Pa:HR was kept well below 6%, which shows aerobic control.
Advisability
Completely advisable – you didnāt overreach. A solid aerobic base session that complements the intensity of Run 1.
Hilliness Impact
157 m of climbing made this a hilly aerobic run, but HR never spiked out of control. NGP and VAM confirm you handled the terrain smoothly.
Efficiency Check
Compared to early Septemberās baselines, your Pa:HR is down significantly. Aerobic efficiency is improving even in hillier terrain – exactly the trend we want moving into Peak Phase.
Takeaway
This was a steady, disciplined aerobic run: efficient, controlled, and right on target for Peak Phase Week 1.
Conclusion
Peak Phase isnāt only about speed – itās also about aerobic control. Todayās run added another brick to the aerobic wall, proving the foundation is solid.