Build Phase 2 / Week 1 / Run 4 – Road to TOWaterfront 42K
No big preps or agonizing over this run. I awoke thirsty and downed some Nuun. That’s it. I took no hydration, pre-run nor in-run nutrition. No salt tabs. Nuthin! I felt I would weather the weather. Mild temps today!
Oh, I almost forgot. I think we can safely disregard any early HR spikes. I think it was in the 2nd K, where my HR ‘spiked’ to 166 – my RPE was nowhere near that. I removed the culprit = my chest monitor – and carried on.
Metrics Snapshot
| Metric | Value |
| Duration | 35:09 |
| Distance | 5.3 km |
| Avg Pace | 6:38/km |
| Normalized Graded Pace (NGP) | 6:31/km |
| Elevation Gain | 106 m |
| Elevation Loss | 118 m |
| Avg HR | 144 bpm |
| Max HR | 168 bpm |
| Pa:HR | 3.17% |
| EF | 1.05 |
| Cadence Avg | 167 spm |
| rTSS | 49 |
| hrTSS | 33 |
| VAM | 181 m/h |
| VAM W/kg | 0.92 |
What Your Numbers Say
rTSS vs hrTSS: The higher rTSS (49) relative to hrTSS (33) suggests a stronger pace effort than heart rate alone implies. This makes sense given the early HR strap hiccup.
Pa:HR at 3.17% indicates very little cardiac drift – great aerobic efficiency for a Z2 effort.
Cadence and Pace held steady throughout, indicating good control and economy.
VAM & VAM W/kg were moderate, which aligns well with the low-to-mid Zone 2 goal.
Takeaways
- Mild weather and minimal prep still yielded a quality aerobic session.
- HR spike from chest strap malfunction was short-lived and didn’t skew overall effort.
- Pacing, cadence, and effort were consistent and well within the Z2 prescription.
Still standing. Still stacking.
Check out the threshold session that drained me the day before
Recap, Recover, Relax & Ready.
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