My Road to TOWaterfront 42K
The temps plummeted to comfort levels for running.. Gloves were non-negotiable.
This was a short but spicy speed workout, and I felt dialed in from the warm-up. My Drummer Buddy pulsed through the accelerations, and cadence snapped to attention. Each two-minute Z5 rep was a measured surge, not an all-out burn.
A cool, crisp taper-week tune-up: nothing to prove, everything to confirm.
🌡️ Conditions
| Metric | Value |
| Time of Day | 7:06 AM |
| Temperature | 2 °C |
| Humidity | 93 % |
| Feels Like | 1 °C |
| Wind | 5.4 km/h NE |
📊 Metrics – Plan vs Execution Actual
| Metric | Planned | Execution Actual |
| Duration | 0 : 45 : 00 | 0 : 45 : 11 |
| Distance | N/A | 6.83 km |
| Avg Pace | 6 : 42 /km | 6 : 37 /km |
| rTSS / hrTSS | 65 / N/A | 76 / 53 |
| IF (Pace / HR) | 0.89 / N/A | 0.96 / 0.80 |
| Avg / Max HR | N/A | 150 / 165 bpm |
| Pa:HR | N/A | 5.68 % |
| Elevation Gain / Loss | N/A | 186 m / 184 m |
| VAM / VAM W·kg⁻¹ | N/A | 247 m·h⁻¹ / 1.23 |
| Cadence (avg / max) | N/A | 167 / 188 spm |
| NGP (min/km) | N/A | 6 : 13 /km |
🔍 What the Numbers Say
- Avg pace 6:37/km – a touch quicker than plan, right on that “taper-sharp” line.
- IF 0.96 (pace) – strong stimulus without overreaching; perfect neural activation.
- Pa:HR 5.68 % – expected for a Z5 workout; aerobic system still in control.
- Elevation 186 m gain – enough climbing to keep muscle recruitment full-spectrum.
- Cadence 167 avg / 188 max – excellent turnover at race-prep intensity.
Numbers show precision and restraint – the best mix this close to race day.
🎯 Coach’s Corner
Goal: 45-minute speed workout to maintain top-end efficiency and cadence discipline.
Execution: ✅ Mission accomplished.
Despite the chill, HR stayed steady and recoveries were clean. Your rTSS 76 and IF 0.96 confirm a quality sharpening session that adds stimulus, not stress.
Note: Low humidity + cold air often inflate RPE. Your data shows aerobic control, so trust that sensation gap – that’s taper magic in disguise.
💬 Takeaway
Gloves on, heart steady, rhythm crisp.
Not chasing numbers – just confirming readiness.
Exactly where I need to be – I think.