Build Phase 2 | Week 3 | Run 5 – My Road to TOWaterfront 42K
And the rains came! 🌧️ I couldn’t really tell how heavy it was at first – just that steady patter that makes you wonder whether to wait it out. In the meantime, I downed a banana (which turned into a full hour before the run actually started) and 500ml of Nuun.
I almost swapped this for a treadmill session, but the coolness of the rain was calling. I left my Shokz at home in case the downpour got heavier. Once out the door, I was so excited to be running in the rain that I didn’t care much about heart rate drift. My HR did creep upward, but honestly, I felt great. Sometimes the numbers just need to follow the joy of the run.
Coach’s Corner
Metrics at a Glance
| Metric | Value |
| Duration | 40:05 |
| Distance | 6.28 km |
| Avg Pace | 6:23/km |
| NGP | 6:14/km |
| rTSS | 61 |
| hrTSS | 43 |
| IF (r) | 0.91 |
| IF (HR) | 0.77 |
| Avg HR | 149 bpm |
| Max HR | 161 bpm |
| Pa:HR | 9.3% |
| Elevation Gain | 123 m |
| Elevation Loss | 162 m |
| VAM | 184 m/h |
| VAM W/kg | 0.95 |
| Cadence Avg | 169 spm |
| Temp / Dew Point | 20°C / 20.1°C |
| Humidity | 94% |
What the Numbers Say
This one was more about feel than precision execution, and that shows in the data:
- Intensity: Your rIF of 0.91 was right in the sweet spot for a steady cutback run. The hrIF at 0.77 shows you managed the session well despite some drift.
- Pa:HR at 9.3%: This reflects aerobic strain in warm, humid conditions. With dew point at 20°C, drift was inevitable – still, you kept it manageable.
- Cadence (169 spm): A smooth rhythm considering wet surfaces.
- Elevation (123 m gain): A rolling profile but nothing overwhelming.
Nothing here suggests overreaching – just a steady aerobic effort with rain adding novelty and cooling.
Dew Point, What If?
The dew point was a sticky 20.1°C, which means your body was working harder than the pace shows.
Using the dew point adjustment chart:
- Every 5°F (~2.8°C) above a dew point of 55°F (13°C) adds ~5–7 sec/km penalty.
- At 20.1°C (68°F), that’s roughly a 20–25 sec/km adjustment.
➡️ Your actual pace: 6:23/km
➡️ Adjusted “cool October” pace: ~5:58–6:03/km
That’s right in line with your Toronto Waterfront build goals – this run in October conditions would have felt like easy cruising in Zone 2.
Conclusion
This wasn’t just another box to tick – it was one of those runs that reminded me why I love this journey. The rain, the rhythm, the release. Numbers aside, it was a run that felt alive.