My Road to TOWaterfront 42K
That’s a wrap on Build Phase 3 | Week 3 long run. I can feel the magic happening – the adaptations. Or is it all in my mind? Either way, this closed the week cleanly. Next up, Peak Phase 1!
📊 Metrics at a Glance
- Duration: 40:12
- Distance: 6.00 km
- Average Pace: 6:42/km (10:47/mi)
- NGP: 6:24/km
- Average HR: 144 bpm | Max HR: 157 bpm
- Cadence: 166 spm avg | Max 180 spm
- Elevation Gain/Loss: 154 m / 161 m
- Pa:HR: 4.27%
- rTSS / hrTSS: 63 / 43
- IF (pace): 0.83
- VAM: 230 m/h (≈ 1.16 W/kg)
- Avg Grade: −0.1%
- Calories: 560 kcal
📦 What the Numbers Say
- Pa:HR (4.27%) is excellent for a hilly aerobic run – strong aerobic stability.
- NGP (6:24/km) shows your true effort was snappier than raw pace suggests (terrain-adjusted).
- HR stayed well-controlled (144 bpm avg), signaling durability at the tail end of the week.
🧢 Coach’s Corner
Execution vs Plan
Planned as the week’s capstone aerobic run. ✔️ You executed the full 40:12 steadily, with controlled HR and consistent cadence.
Performance Quality
Quality was high: low Pa:HR and NGP > Avg Pace confirm efficient aerobic work. No signs of overreaching at the end of a busy week.
Advisability
Spot-on. Solid aerobic stimulus without draining the tank – perfect springboard into Peak Phase.
Hilliness Impact
~154 m gain = rolling/hilly. The climbs explain the pace spread; Pa:HR remained low, which is the real win.
Efficiency Check
Against our Sept 2 baseline (Pa:HR ~8.5%), today’s 4.27% shows clear improvement in aerobic efficiency. The Z2 adjustment is working.
Takeaway
A confidence-building finish to the block: efficient, controlled, hill-savvy running. You’re ready to roll into Peak Phase.
Conclusion
That’s a wrap on Build Phase 3. The fitness feels real – and now the numbers agree. Peak Phase, let’s go.