Date: October 15, 2025
Time of Day: 7:18 AM
Temperature: 14 °C | Humidity 82 % | Feels Like 13 °C | Wind WNW 7 km/h
Phase: Taper Phase | Run 2
Last Workout to TCS 42 dot 2 in the T-Dot.
There’s a special energy in these final tune-ups – a mix of light legs, restrained excitement, and flashes of marathon pace.
This Taper Week Run With Short Efforts was designed to remind the body how to move fast without strain, to ignite muscle memory without emptying the tank.
These short, deliberate bursts aren’t about performance; they’re about confidence – that quiet reminder that race-day readiness isn’t a feeling, it’s earned proof.
Everything felt dialed in from the start. Warm-up flowed naturally, HR settled early, and the first effort block felt powerful yet under control.
The short intervals were sharp but smooth – enough to feel that top-end turnover without any hint of fatigue.
Recovery segments allowed HR to reset quickly, showing the taper is doing its job. Even cadence held steady through changes in pace, and breathing stayed rhythmic. Wrapped it up feeling energized and ready to go.
📊 Run Metrics
| Category | Metric | Value |
| Planned | Duration | 0:30:00 |
| Avg Pace | 6:55 min/km | |
| TSS | 40 | |
| IF | 0.86 | |
| Actual | Duration | 0:30:13 |
| Distance | 4.50 km | |
| Avg Pace | 6:42 min/km | |
| Calories | 362 kcal | |
| Elev Gain / Loss | 128 / 135 m | |
| rTSS / hrTSS | 49 / 36 | |
| IF (pace/hr) | 0.94 / 0.81 | |
| HR Min / Avg / Max | 82 / 148 / 170 bpm | |
| NGP | 6:18 min/km | |
| Pa:HR | 1.47 % | |
| Grade | –0.2 % | |
| VAM (m/h) | 254 | |
| VAM (W/kg) | 1.28 | |
| Cadence (avg/max) | 167 / 184 spm |
💬 What Your Numbers Say
Your Pa:HR of 1.47 % is textbook taper efficiency – virtually no aerobic drift, confirming solid recovery and cardiovascular freshness.
The rTSS 49 vs hrTSS 36 gap shows that pace intensity briefly spiked during short efforts while HR lagged slightly behind, another indicator of a well-primed aerobic system.
VAM 254 m/h and cadence 167 spm point to smooth mechanics with minimal fatigue drag.
This run landed perfectly in the “keep the engine warm” zone: controlled effort, quick reset, zero strain.
🧠 From the Coach’s Corner
Exactly what you want mid-taper: coordination and confidence without cumulative stress. Those short efforts act like neurological tune-ups, reinforcing rhythm and elasticity while leaving glycogen and joints untouched. With HR recovery strong and cadence stability intact, you’re right on trajectory for race-week sharpness.