Another Brick in the Wall – Peak Phase 2 | Week 1 | Run 1

My Road to TOWaterfront 42K

Another brick in the wall. Nothing glamorous, but another solid 60 minutes of Z2 rhythm. Felt steady, form stayed relaxed. Mentally logged it as one more piece in the structure.

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Metrics – Execution Actuals

Metric	Value
Duration	1:00:13
Distance	8.58 km
Avg Pace	7:01 min/km
NGP	6:51 min/km
Calories	706
Elevation Gain	183 m
Elevation Loss	193 m
Avg HR	142 bpm
Max HR	156 bpm
Min HR	97 bpm
rTSS	84
hrTSS	60
IF (pace)	0.87
IF (HR)	0.74
Pa:HR	4.56%
Grade	–0.1%
VAM	182 m/h
VAM W/kg	0.92

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What the Numbers Say

• Duration & Distance: Right on plan for an hour-long aerobic base builder.
  
• Pace & NGP: Steady Zone 2 with terrain adjustment-executed perfectly.
  
• Heart Rate: Avg 142 bpm kept you below threshold; efficient control.
  
• Pa:HR (4.56%): Well within aerobic efficiency standards-no signs of late drift.
  
• TSS & IF: Load matched intent (moderate stress, aerobic focus).
  
• Elevation: 183 m climb kept this honest; VAM shows you handled it smoothly.
  

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Coach’s Corner

Execution vs Plan: ✔️ Executed to spec. You stayed controlled in Z2 for the full hour.
Highlights: Low drift shows aerobic system is holding strong despite rolling elevation.
Areas to Improve: Keep eye on early HR warm-up spikes, especially in cooler weather.
Key Takeaway: This run was a clean brick in your endurance wall-exactly what’s needed in the peak phase.