Easy 30 – Build Phase 3 | Week 3 | Run 1

My Road to TOWaterfront 42K

No fanfare today – just a steady 30 minutes. I’ve got my eye on the upcoming Fitness Test (Threshold Pace and HR), but for now, this run did the job.

I felt strong. I can sense the fitness building.

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📊 Metrics at a Glance

• Duration: 31:25
  
• Distance: 4.61 km
  
• Average Pace: 6:48/km (10:57/mi)
  
• NGP: 6:28/km
  
• Average HR: 144 bpm | Max HR: 155 bpm
  
• HR Range: 95–155 bpm
  
• Cadence: 165 spm avg | Max 184 spm
  
• Stride Length: 0.85–0.93 m
  
• Elevation Gain/Loss: 103 m / 94 m
  
• Pa:HR: 8.47%
  
• rTSS / hrTSS: 44 / 33
  
• IF (pace) / IF (HR): 0.88 / 0.76
  
• VAM: 197 m/h (≈ 0.97 W/kg)
  
• Calories: 317 kcal
  

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🧢 Coach’s Corner

Execution vs Plan
Planned as a short, easy Zone 2 run (~30 minutes). You executed exactly that: 31 minutes, controlled pace, and steady HR drift. ✔️ On plan.

Performance Quality
Average HR (144 bpm) paired with 6:48/km pace suggests efficient aerobic running. The Pa:HR of 8.5% is acceptable on rolling terrain and shows you held effort under control. Strong finish despite the final lap being hillier (HR peak 155 bpm).

Advisability
Solid choice to keep this strictly aerobic. Given you’re approaching a Fitness Test, holding back intensity here sets you up better for accurate test results.

Hilliness Impact
With 103 m gain over 4.6 km, this was a hilly short route. The last lap (7:24/km, 149–155 bpm, stride length drop to 0.85 m) shows how the climb affected efficiency. NGP (6:28/km) confirms effort stayed in line with Z2 intent despite terrain.

Takeaway
Banked aerobic work on hills with no overreach. You’re carrying momentum into your Fitness Test, with aerobic strength clearly trending upward.

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Conclusion

Not every run needs fireworks. Today was about showing up, moving steady, and letting fitness accumulate. With the Fitness Test on deck, this was the right balance of effort and restraint.