Daily Run Log — Easy Run (August 20, 2025)

Build Phase 3 | Week 1 | Run 2

Today’s Easy Run was part of Build Phase 3 | Week 1. With cooler conditions (a gift this late in August), I went in expecting smooth miles. The goal: keep it relaxed in Zone 2, practice fluid form, and shake out the legs after yesterday’s progression effort.

Metrics Summary

Metric	Value
Duration	45:04
Distance	6.70 km
Average Pace	6:44/km
NGP	6:34/km
Calories	440 kcal
Elevation Gain / Loss	156 m / 186 m
rTSS / hrTSS	62 / 42
IF (pace)	0.87
HR (min/avg/max)	91 / 144 / 153 bpm
Pa:HR	5.96%
Cadence (min/avg/max)	110 / 169 / 188 spm
VAM / VAM W·kg⁻¹	208 m/h / 1.06

What the Numbers Say

Stress balance: rTSS (62) > hrTSS (42). Legs were taxed more than the heart – consistent with a hilly easy run.
Intensity check: IF (pace 0.87) indicates a controlled aerobic effort. HR-based IF (0.77 from file context) keeps this run firmly under threshold.
Efficiency drift: Pa:HR 5.96% shows mild decoupling – not bad given the rolling terrain, but worth monitoring.
Cadence: Avg 169 spm shows efficient turnover; the max of 188 suggests surges or cadence spikes during climbs/descents.
Elevation: 156 m up / 186 m down gave this “easy” run some honest muscle stimulus, explaining the higher rTSS.

Coach’s Corner

This run reinforces a key point: easy doesn’t mean uneventful.

Positive: Pace and HR stayed aligned with Z2 expectations, despite elevation shifts.
Risk moment: That ankle twist could have been a bigger problem. Good job slowing down, testing stability, and not forcing the pace.
Takeaway: This was more than a “recovery shuffle.” The terrain added resistance, while HR control kept it in the aerobic sweet spot. Situational awareness (watching for trail hazards) is now part of the training toolkit.

Conclusion

This Easy Run (Aug 20, 2025) gave me aerobic value beyond the numbers. A reminder to respect footing, even when the effort feels light. Legs got a strength dose from the hills, and heart rate discipline kept the run honest.