My Road to TOWaterfront 42K
The morning felt more like autumn than late September, and the cool air set the tone. I set Drum Buddy to keep me ticking between 153–155 bpm, the rhythm feeling steady and sustainable, but I struggle to keep that low cadence, but it does help me not to over-crank. Heart rate stayed unexpectedly low, never climbing until a short push at the end. This was exactly what an easy 30 was supposed to be: restrained, aerobic, and refreshing.
📊 Metrics at a Glance
- Duration: 30:45
- Distance: 4.56 km
- Average Pace: 6:45/km (10:52/mi)
- NGP: 6:35/km
- Calories: 347 kcal
- Elevation Gain/Loss: 149 m / 187 m
- Average HR: 135 bpm | Max HR: 146 bpm
- Pa:HR: 1.4%
- rTSS / hrTSS: 46 / 25
- IF (pace): 0.67
- Cadence: 167 spm avg | Max 180 spm
- VAM: 291 m/h (≈1.52 W/kg)
📦 What the Numbers Say
- Pa:HR at 1.4% shows textbook aerobic stability – no efficiency slip.
- HR average of 135 bpm is right in easy Z2, with plenty of headroom.
- NGP (6:35/km) confirms effort was even smoother than pace suggests, given the rolling elevation.
- Cadence 167 spm lined up with your Drum Buddy plan, consistent and relaxed.
🧢 Coach’s Corner
Execution vs Plan
Planned as an easy 30 minutes. ✔️ Executed with precision: 30:45 at relaxed cadence and HR well below threshold.
Performance Quality
High quality for an aerobic run. Low Pa:HR confirms efficiency, while low HR across rolling hills shows aerobic fitness is strong.
Advisability
Absolutely advisable. This run balanced recovery and aerobic conditioning without overreaching, a perfect bridge toward your long run.
Hilliness Impact
149 m of gain in a short run highlights that even your “easy” routes have bite. Yet HR stability proves your body is adapting to this hilly baseline.
Efficiency Check
Pa:HR under 2% is excellent. Aerobic control is locked in, showing improved resilience against drift, even with terrain changes.
Takeaway
An easy run in cool air, efficient and controlled, showing that fitness is carrying smoothly into Peak Phase.
Conclusion
Sometimes the best runs are the quiet ones – steady cadence, cool weather, and effortless control. This was exactly that: a reminder that easy days fuel the hard ones.