Build Phase 3 | Week 1 | Run 4
Today’s session was a short, fasted Easy Run with a spicy edge – part of Build Phase 3 | Week 1. I wanted to keep things light but honest, pushing at the top of Zone 2 and brushing Tempo, while testing hydration strategy in warm conditions.
This was a fasted run with two SaltStick tabs before and Nuun along for the ride. It was a short, sweatfest, but not hot enough to toast me.
I ran at the spicy end of Easy, with HR slipping into tempo, but I’ll take it.
My final Pa:HR is high, but I think that’s due to HR strap weirdness in the first lap. Once things settled, I felt smooth and steady.
Metrics Summary
| Metric | Value |
| Duration | 35:06 |
| Distance | 5.41 km |
| Average Pace | 6:30/km |
| NGP | 6:25/km |
| Calories | 381 kcal |
| Elevation Gain / Loss | 115 m / 160 m |
| rTSS / hrTSS | 51 / 35 |
| IF (pace) | 0.74 |
| HR (min/avg/max) | 77 / 141 / 156 bpm |
| Pa:HR (reported) | 13.61% |
| Cadence (min/avg/max) | 121 / 168 / 186 spm |
| VAM / VAM W·kg⁻¹ | 197 m/h / 1.03 |
What the Numbers Say
- The anomaly: Lap 1 recorded an average HR of only 107 bpm, while pace was already steady (6:45/km). From Lap 2 onward, HR stabilized in the 145–150 bpm range. This “false low” dragged down the run’s average HR, which artificially spiked the reported Pa:HR.
- Reported vs actual Pa:HR: Official file shows 13.61%, which would normally suggest efficiency breakdown. But excluding Lap 1, the adjusted Pa:HR aligns closer to ~5%, consistent with your aerobic baseline.
- Effort: Pace at 6:30/km with an IF of 0.74 kept this run squarely under threshold, though HR flirted with low Tempo toward the end.
- Cadence: Avg 168 spm shows efficient turnover; spikes to 186 spm reflect brief surges.
- Terrain: 115 m of gain in just 5 km added honest resistance, contributing to muscular load (rTSS > hrTSS).
Coach’s Corner
- HR strap warm-up: This is a classic example of why context matters. A single anomalous lap can distort aerobic efficiency metrics. Good job noting it in your debrief – and ignoring the false red flag.
- Effort discipline: Running “spicy easy” gave you a taste of Tempo without overreaching. That balance builds durability without compromising recovery.
- Takeaway: Don’t sweat the inflated Pa:HR. The real story is consistent HR from Lap 2 onward, good cadence, and fueling strategy (SaltStick + Nuun) that carried you smoothly.
Conclusion
This Spicy Easy Run (Aug 23, 2025) was a tidy aerobic workout with hills, sweat, and an HR strap hiccup. Once adjusted, the numbers confirm strong aerobic control and efficient form.