My Road to TOWaterfront 42K
This workout got bumped ahead because I had rescheduled workout 1 (Run 2). I figured 4 runs in a row during an Active Recovery week wouldn’t hurt – only time will tell. Job done!
📊 Metrics at a Glance
- Duration: 34:06
- Distance: 5.22 km
- Average Pace: 6:32/km (10:31/mi)
- NGP: 6:16/km
- Average HR: 147 bpm | Max HR: 166 bpm
- Cadence: 165 spm avg | Max 188 spm
- Elevation Gain/Loss: 143 m / 148 m
- Pa:HR: 7.74%
- rTSS / hrTSS: 56 / 38
- IF (pace): 0.90
- VAM: 252 m/h (≈ 1.26 W/kg)
- Avg Grade: −0.1%
- Calories: 478 kcal
📦 What the Numbers Say
- Pa:HR (7.7%) is in line with Z2 expectations and close to your improving baseline trend.
- NGP (6:16/km) shows you were moving more strongly than the average pace suggests.
- HR averaged 147 bpm, showing controlled aerobic effort despite the week’s accumulated fatigue.
- Hilliness (143 m gain) adds context for the steady HR drift.
🧢 Coach’s Corner
Execution vs Plan
An easy aerobic effort during an Active Recovery week, bumped forward in the schedule. ✔️ Executed as intended: 34:06 steady, controlled effort.
Performance Quality
Strong aerobic run, showing consistent form with cadence at 165 spm. HR of 147 bpm indicates you stayed within range despite the week stacking up.
Advisability
Four runs in a row can be risky, but the modest effort and controlled pacing made this manageable. Good call to keep intensity down.
Hilliness Impact
With 143 m of gain, this was again a hilly route, which partially explains Pa:HR at 7.7%. NGP shows your true effort was closer to mid-Z2, despite the climbs.
Efficiency Check
Compared to Sept 2’s 8.5% Pa:HR baseline, today’s 7.7% confirms aerobic efficiency is trending in the right direction. You’re handling hills with more stability.
Takeaway
A tidy aerobic session in a compressed schedule. You respected effort, managed terrain, and didn’t overreach – keeping the Active Recovery week balanced.
Conclusion
Sometimes the spice is just in the scheduling shuffle. Four in a row, but no harm done – another solid aerobic brick in the wall.