Build Phase3 | Week 1 | Run 1
Today’s Progression Run (August 19, 2025) marked the start of Build Phase 3 | Week 1. The weather was cooperative – 16 °C, 70% humidity, light ENE breeze – ideal for testing steady progression pacing and practicing fueling on the move.
For this Progression run I followed agreed upon nutrition timing – Maurten Mix 160 finished by T-minus 15 minutes, then a Gel 160 at the 30 minute – haven’t yet got the run and ingest technique down yet, so I walked to ingest nutrition.
I always wonder if I’ll be able to execute these deceptively demanding progressions rising from Z2 to Z3 then tickling Z4. It looks doable on paper, but one must take care and not be too aggressive at the gun. While I love spicy intervals, these slow burn progression are becoming a fave. Let’s see what the coach says about my numbers.
Metrics Summary
| Metric | Value |
| Duration | 1:05:07 |
| Distance | 9.96 km |
| Average Pace | 6:32/km |
| Average HR | 150 bpm |
| Max HR | 164 bpm |
| rTSS | 98 |
| hrTSS | 71 |
| IF (pace) | 0.90 |
| IF (HR) | 0.77 |
| Pa:HR | 3.57% |
| Elevation Gain / Loss | 224 m / 252 m |
| Cadence (avg) | 167 spm |
| Calories | 663 kcal |
| VAM / VAM W·kg⁻¹ | 206 m/h / 1.05 |
What the Numbers Say
- TSS Load: rTSS (98) > hrTSS (71). Pace-based stress is higher than HR suggests, meaning your legs worked harder than your cardiovascular system – expected in a progression workout.
- Intensity: IF (pace 0.90) vs IF (HR 0.77) confirms you were pushing pace progression more than HR drift indicated.
- Efficiency: Pa:HR at 3.57% is low – aerobic efficiency held steady without major decoupling.
- Heart Rate Ceiling: Max 164 bpm kept you below threshold, right where a progression should sit.
- Cadence Consistency: 167 spm average is locked into your efficient rhythm. Combined with elevation gain/loss, this shows strong mechanical control.
Coach’s Corner
- Progression executed well: The ramp from Z2 into low Z4 was steady and sustainable.
- Fueling rehearsal: Walking briefly to take the gel is fine at this stage. Keep practicing ingestion on the run in lower-pressure sessions.
- Confidence builder: These “slow burn” progressions don’t give the instant rush of spicy intervals, but they develop race-day control and discipline.
Conclusion
This Progression Run on August 19, 2025 delivered a clean aerobic build with minimal decoupling, stable cadence, and solid fueling practice. A strong opener to Build Phase 3.