Build Phase 2 | Week 3 | Run 3 — My Road to TOWaterfront 42K
Introduction
Today’s Build Phase 2 | Week 3 | Run 3 had a bit of everything: cool morning air, an alternating 2-min-on / 1-min-off speed set, and just enough spice in the legs for a final push. Coming in with the dew point comfortably under my recent heatwave experiences, I was ready to see what my legs could do without the humidity dragging me down.
I did good!
Pre-run fueling was textbook: 500 ml Maurten Mix 160 starting an hour before, topped up with a Gel 160 just before my dynamic warmup. Two SaltStick caps and some Nuun rounded out the pre-launch prep.
Once rolling, I hit my warm-up and strides cleanly, then dove into the 15-minute alternating set: 2 min in Z5, 1 min in Z1, repeated five times. I took intra-interval walk breaks when needed, but still kept pace honest.
I’m not sure whether it was the Marcora effect (Motivational Intensity Theory), those quick walks, or the Maurten magic, but I had a little extra snap for the final hard rep. Cool down felt smooth, and I walked away satisfied.
Metrics Table
| Metric | Value |
| Duration | 0:34:08 |
| Distance | 5.41 km |
| Avg Pace | 6:19 / km |
| NGP | 6:07 / km |
| EF | 1.83 |
| Elevation Gain | 103 m |
| Elevation Loss | 109 m |
| Avg HR | 149 bpm |
| Max HR | 168 bpm |
| Pa:HR | 5.30 % |
| hrTSS | 36 |
| rTSS | 54 |
| IF (pace) | 0.93 |
| IF (HR) | 0.76 |
| VAM | 181 m/h |
| VAM W/kg | 0.91 |
| Cadence Avg | 166 spm |
| Cadence Max | 186 spm |
Coach’s Corner
This was a well-executed speed session under much friendlier environmental conditions than earlier in the week. The alternating 2 min Z5 / 1 min Z1 format kept your cardiovascular system challenged without extended lactate buildup.
EF at 1.83 is solid for a speed session-higher than your recent tempo and long runs, as expected given the intensity. Pa:HR at 5.3 % is well within range for a controlled workout, confirming that your pacing and recoveries were balanced.
The walk breaks didn’t detract from the overall intensity-in fact, they may have allowed you to sustain a sharper kick in the final interval, which is a good sign of muscular resilience. Given your consistent cadence (avg 166 spm), you maintained form under stress.
Conclusion
Today felt like a breakthrough on multiple fronts: cooler air, effective pre-run fueling, and a well-paced execution that left something in the tank. Speed and control are starting to merge into a confident, sustainable top gear.