My Road to TOWaterfront 42K
I was a bit nervous heading into this one. The plan called for a 2-hour long run with the final 30 minutes at MRP, and I hadn’t yet managed to nail the full duration in this block.
Fueling was dialed. I sipped a Maurten Mix 160 starting about an hour before go-time and took two SaltStick Fastchews with water before heading out.
In-run fueling plan:
- 40 minutes: Gel 160
- 80 minutes: Gel 100
- 90 minutes: Gel 160
Each gel went down a few minutes early and over a longer stretch so I could keep moving while ingesting. I also took two more SaltStick tabs with sips of Nuun at intervals. For those, I sometimes walked briefly and stopped for major intersections.
My HRM read unusually low early on, and my Forerunner’s GPS was all over the map. The only thing I could trust was My Drummer Buddy – yes, I’ve apparently been calling it “Drum Buddy” all this time. The beats held me steady: 155–163 BPM through the first 90 minutes, then 165 | 167 | 169 BPM for the 30-minute MRP finish.
By feel alone, I knew I’d landed right in the zone. And now the data backs it up. Confidence: boosted.
🌡️ Conditions
| Metric | Value |
| Time of Day | 7:48 AM |
| Temperature | 14 °C |
| Humidity | 91 % |
| Feels Like | 13 °C |
| Wind | 3.6 km/h E |
📊 Metrics – Plan vs Execution Actual
| Metric | Planned | Execution Actual |
| Duration | 2 : 00 : 00 | 2 : 00 : 04 |
| Distance | N/A | 16.81 km |
| Avg Pace | 7 : 01 /km | 7 : 08 /km |
| rTSS / hrTSS | 162 / N/A | 179 / 118 |
| IF (Pace / HR) | 0.85 / N/A | 0.89 / 0.72 |
| Avg / Max HR | N/A | 142 / 162 bpm |
| Pa:HR | N/A | 3.25 % |
| EF (Efficiency Factor) | N/A | 1.05 |
| Elevation Gain / Loss | N/A | 547 m / 592 m |
| VAM / VAM W·kg⁻¹ | N/A | 273 m h⁻¹ / 1.39 |
| Cadence (avg / max) | N/A | 164 / 184 spm |
| NGP (min/km) | N/A | 6 : 41 /km |
| MRP 30 min Segment | 6 : 28–6 : 46 /km (target) | 6 : 30 /km (raw) • 6 : 19 /km (NGP) |
🔍 What the Numbers Say
- Pa:HR 3.25 % → great aerobic stability for a 2-hour run; hydration and fueling clearly on point.
- IF 0.89 (Pace) vs 0.72 (HR) → mechanical output comfortably exceeded cardiovascular strain, a hallmark of well-conditioned endurance.
- EF 1.05 → highest yet in Peak 2, confirming improved aerobic economy despite warm humidity.
- Cadence 164 → 182 spm → flawless rhythm escalation into the MRP block, exactly as you programmed it.
- MRP Segment: 6 : 30 /km (raw) ≈ 6 : 19 /km (NGP) – perfectly inside the 6 : 28–6 : 46 window and likely a touch faster once terrain is normalized.
Translation: you didn’t just hit the target; you hit it efficiently.
🎯 Coach’s Corner
Did I Hit the Targets?
- Intent: 2 hr Aerobic Endurance run finishing with 30 min at MRP.
- Execution: ✅ Textbook. The first 90 minutes held steady mid-Z2 with minimal drift. The closing 30 locked into marathon rhythm precisely.
- Why It Worked: Cadence > GPS. Your auditory pacing cue overrode data noise, and the fueling schedule maintained even energy release.
Plan vs Actual Segment Analysis
| Segment | Target | Executed | Assessment |
| Easy 90 min | 7 : 00 – 7 : 26 /km (Z1–Z2) | ~7 : 17 /km @ 137 bpm (Z2a) | ✅ Controlled & Efficient |
| MRP 30 min | 6 : 28 – 6 : 46 /km (Z2–Z3) | 6 : 30 raw • 6 : 19 NGP @ 156 bpm (Z3a) | ✅ On Target – Strong Finish |
Coach Note:
This is the prototype long run before taper. You entered the MRP zone fresh, held efficiency through mild heat, and demonstrated aerobic precision. That final 6:19 NGP segment is race-ready work.
🧭 Takeaway
What started with nerves ended as affirmation. Cadence cues, patience, and perfect fueling brought the numbers – and confidence – together. This run defines Peak Phase 2 and cements readiness for the final push.
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