My Road to TOWaterfront 42K
📝 Where was my RPE?
I think yesterday’s short hike on hilly terrain likely contributed to my relatively high RPE on today’s 40-minute Easy Run. Yes, I did it fasted, and yes, the temp crept up during the run, but I could feel the residual fatigue from the “leisurely” hike. Thank goodness I had Drum Buddy Beats on board.
📊 What the Numbers Say
| Metric | Value | Plain-Language Check |
| ⏱ Duration | 40:17 | Matched plan time |
| 📏 Distance | 5.82 km | On par with pacing |
| ⚡ Avg Pace | 6:55/km | Inside Z2 target |
| 📉 NGP | 6:46/km | Slightly faster adjusted pace |
| 📈 rTSS / IF (Pace) | 57 / 0.88 | Solid aerobic load |
| ❤️ hrTSS / IF (HR) | 40 / 0.74 | HR matched aerobic intent |
| 💓 Avg HR | 141 bpm | Comfortably in Zone 2 |
| 🔺 Max HR | 155 bpm | Stayed under threshold |
| 📊 Pa:HR | 5.24% | Just above efficiency cut-off |
| ⛰ Elevation Gain/Loss | 123 m / 108 m | Hilly terrain, steady effort |
| 👣 Cadence | 164 avg (116–174) | Drum Buddy kept rhythm |
| 📐 VAM / W·kg | 183 m/h / 0.90 | Normal for aerobic hills |
🎯 Coach’s Corner
Execution vs Plan
- Planned: Easy 40 minutes in Z2, with steady cadence and relaxed aerobic effort.
- Executed: ✔️ 40:17 at 6:55/km, Avg HR 141 bpm, Pa:HR at 5.24%. The hike fatigue elevated RPE, but HR and pace metrics show you stayed right on plan.
Environmental & Fatigue Context
- Yesterday’s “easy hike” carried into today, bumping up perception of effort.
- Rising temps added mild extra stress.
- Despite those, cadence and HR stayed consistent → aerobic durability in action.
Overall Read
This was a smart, controlled run: you let the data show the truth when RPE felt misleading. That ability to trust cadence and HR zones instead of “feel” on a fatigued day will pay off in the marathon.
✅ Takeaways
- Execution win: Perfect Z2 despite high RPE.
- Highlight: Pa:HR at 5.24% shows aerobic base holding even on hills.
- Watch item: Non-running “active days” (like hikes) can tax recovery more than expected.
Lesson: Drum Buddy cadence anchor prevented drift when RPE felt high.