Build Phase 2 | Week 3 | Run 1 — My Road to TOWaterfront 42K
Introduction
Coach calls these volume cutback weeks “Active Recovery.” I call them the weeks when you can almost feel the gains happening – like those timelapse videos of seedlings bursting through the soil and flowering skywards. This morning’s short Zone 2 run was a chance to keep the legs moving, breathe in the humid Toronto air, and tick the first run of the week off the plan without tipping into fatigue territory.
I had a tablespoon of Brain Octane MCT oil and some Nuun before heading out. A few sips of Nuun and a couple SaltSticks were all I needed. I didn’t carry anything on the run – just me, my legs, and a smooth groove in low to mid Zone 2.
Coach’s Corner
Workout Type: Aerobic Endurance – all in low to mid Zone 2.
Planned: 0:30:00 @ 6:42–7:08 min/km | TSS 37 | IF 0.83
Execution:
- Duration: 0:30:05
- Distance: 4.46 km
- Avg Pace: 6:45/km
- Kcal: 295
- Elevation Gain/Loss: +102 m / -117 m
- hrTSS: 29 | IF (HR): 0.73
- rTSS: 41 | IF (pace): 0.86
- Avg HR: 144 bpm (Min 103 / Max 155)
- NGP: 6:37/km
- Pa:HR: 6.78%
- EF: 1.75 (TP/Friel style)
- VAM: 203 m/h | VAM W/kg: 1.03
- Cadence: 166 avg | 172 max
- Weather: 22°C (feels 23°C), humidity 87%, wind 5.7 km/h SW
What Your Numbers Say
- Consistency wins: Avg pace held inside the target Zone 2 range, with IF (pace) right at 0.86.
- Aerobic efficiency: EF of 1.75 is strong for an easy run, suggesting good aerobic carryover from previous weeks.
- Controlled effort: Pa:HR at 6.78% indicates minimal decoupling – the cardiovascular system stayed steady despite humidity.
- Cadence & form: Cadence at 166 is right in your efficient zone for easy running, supporting economy.
Conclusion
Nothing fancy – just a clean, steady Zone 2 outing to start Active Recovery week. I stayed on target, avoided unnecessary effort, and banked a win for aerobic consistency. Sometimes, the simplest runs do the most for long-term progress.