My Road to TOWaterfront 42K
Me, Intervals & I. We’re moving into Peak Weeks. Race day is ever closer. I always enjoy short intervals – legs turning over in concert with Drum Buddy beats. Let’s go!
📊 Metrics at a Glance
- Duration: 50:03
- Distance: 7.62 km
- Average Pace: 6:34/km (10:35/mi)
- NGP: 6:28/km
- Calories: 681 kcal
- Elevation Gain/Loss: 132 m / 135 m
- Average HR: 151 bpm | Max HR: 164 bpm
- Pa:HR: 4.8%
- rTSS / hrTSS: 78 / 59
- IF (pace): 0.92 | IF (HR): 0.80
- Cadence: 164 spm avg | Max 243 spm
- VAM: 158 m/h (≈ 0.79 W/kg)
📦 What the Numbers Say
- Pa:HR (4.8%) is excellent for an interval day – aerobic drift was minimal.
- NGP (6:28/km) shows the true effort was even sharper than raw pace.
- IF (pace 0.92 vs HR 0.80) reveals you had room in the tank, controlled but productive.
- HR profile peaked at 164 bpm, exactly where short Z5 pushes should land before recovery phases.
🧢 Coach’s Corner
Execution vs Plan
Planned as 12 min Z2 warm-up, 5 × 30s accelerations, then 8 × 60s Z5 with full recoveries, and a 5-min Z2 cool-down. ✔️ Executed near-perfectly: the accelerations primed you, intervals hit the right ceiling, and the warm-down reset the system.
Performance Quality
High quality: cadence topped out at 243 spm in the kicks, but you maintained 164 spm average for the session – showing controlled turnover. HR tracked smoothly with interval surges and resets, a sign of solid fitness adaptation.
Advisability
Completely advisable – Peak Phase demands sharpening, and this session delivered stimulus without overtaxing. No red flags.
Hilliness Impact
132 m of climbing kept recovery sections honest, but didn’t compromise interval quality. NGP confirms you still delivered near-flat equivalence.
Efficiency Check
Compared to Build Phase numbers, Pa:HR dropped significantly – you’re showing aerobic resilience under high turnover work. This is exactly the response needed heading into the Peak Phase sharpening block.
Takeaway
Strong, confident entry into Peak Phase. You proved you can hit Z5 efforts, recover well, and keep overall aerobic control.
Conclusion
Peak Phase is here. Short, sharp intervals to remind the body how to dance at speed – and to remind the mind that race readiness is built one rep at a time.