Charming or Fresh Meat – Peak Phase 2 | Week 1 | Run 2 (Aerobic Endurance)

My Road to TOWaterfront 42K

The run itself was uneventful, but the post-run gave me a bit of… let’s call it neighborhood drama. Two unleashed dogs cut across the sidewalk, and for a split second I had to decide whether I looked charming or fresh meat, since they came barreling towards me.

Other than that, beats kept me locked in and coasting.

Metrics

• Duration: 00:30:16
  
• Distance: 4.42 km
  
• Avg Pace: 6:51 / km
  
• NGP: 6:50 / km
  
• rTSS / hrTSS: 42 / 33
  
• IF (pace / HR): 0.87 / 0.77
  
• Elevation Gain / Loss: 59 m / 69 m
  
• Avg / Max HR: 145 / 154 bpm
  
• Pa:HR: 4.03%
  
• Avg Grade: −0.2%
  
• VAM / VAM W·kg⁻¹: 117 m/h / 0.59
  

What the Numbers Say

• Pace & NGP: Your terrain-adjusted pace matches raw pace ⇒ steady output, no surprise fades.
  
• Heart rate: 145 bpm average with Pa:HR 4.03% ⇒ aerobic system stayed efficient; low drift.
  
• Intensity (IF 0.87 / 0.77): Solid aerobic load without tipping into threshold; right for an Aerobic Endurance day.
  
• Elevation: 59 m gain kept it honest but never spiked effort; cadence and rhythm clearly held.
  

Coach’s Corner

You kept this strictly aerobic and controlled-exactly what an Aerobic Endurance session should be this deep into peak. The low decoupling shows your aerobic durability is holding, and the NGP ≈ pace tells us you didn’t need to “pay interest” on the hills. Good discipline after the week you’ve had.

🎯 Did I hit the targets?

Yes.

• Intent: Aerobic Endurance (Z2).
  
• Execution: 6:51/km with 145 bpm avg; IF 0.87/0.77 and Pa:HR 4.03% confirm aerobic control.
  
• Why it worked: Even pacing, minimal drift, no overreaching on the climbs.
  

Next step: Replicate this control on the upcoming long run, then save the extra gears for the MRP segment.