My Road to TOWaterfront 42K
Nothing to see here, just me out on a cool September morning, building that Endurance Engine. Still, it took some discipline to stick with my downgraded Z2 paces – even with the temptation to creep faster. I kept a close eye on my HR and let the morning do its work.
📊 Metrics at a Glance
- Duration: 35:09
- Distance: 5.08 km
- Average Pace: 6:55/km (11:07/mi)
- NGP: 6:24/km
- Average HR: 139 bpm | Max HR: 153 bpm
- Cadence: 164 spm avg | Max 180 spm
- Elevation Gain/Loss: 173 m / 179 m
- Pa:HR: 7.26%
- rTSS / hrTSS: 55 / 34
- IF (pace): 0.83
- VAM: 295 m/h (≈ 1.49 W/kg)
- Avg Grade: −0.1%
- Calories: 485 kcal
📦 What the Numbers Say
- Pa:HR (7.3%) is solid for a hilly Z2 run; this is an improvement over Sept 2’s baseline (8.5%).
- NGP (6:24/km) shows your true effort was sharper than average pace suggests.
- EF trend: 5.08 km ÷ 139 bpm ≈ 0.0366 km/min/bpm – continuing the aerobic efficiency build.
- Hilliness (173 m gain) kept the effort honest, but HR control remained good.
🧢 Coach’s Corner
Execution vs Plan
Planned as an easy Zone 2 aerobic session. ✔️ You delivered: 35 minutes, steady effort, HR held in range.
Performance Quality
Strong aerobic control. The Pa:HR trend vs baseline shows efficiency is inching in the right direction despite hills. You resisted the urge to push pace, honoring the “downgraded Z2.”
Advisability
Completely appropriate – you banked aerobic work without overspending energy. Perfect positioning for upcoming harder sessions.
Hilliness Impact
With 173 m gain in just over 5 km, this was a hilly route. NGP and HR data confirm you handled it without strain. The climbs explain the modest Pa:HR drift.
Efficiency Check
Compared to Sept 2 (Pa:HR 8.5%), today’s 7.3% shows improving aerobic stability. EF trend also points upward. The adjustment to slower Z2 paces is paying off.
Takeaway
A textbook easy run: kept aerobic, managed hills, and built efficiency. That’s how the endurance engine grows.
Conclusion
Morning runs might not be flashy, but they’re where the foundation is laid. This one added another brick to the wall – steady, efficient, and in control.