My Road to TOWaterfront 42 K
I woke feeling ready and fueled, but that spark dulled once the run got rolling. Pre-run mix: Maurten 160 (1 h before). My plan was 160 @ 40 min, 100 @ 70 min-but I only had 160 gels on hand, so both were 160s. Possibly overkill, but it got the job done.
RPE stayed hot. I took brief walk stints to rein in HR before the 15-minute MRP segment. Legs felt heavy, yet the post-run data surprised me-Pa:HR came in low. Go figure.
🌡️ Conditions
| Metric | Value |
| Time of Day | 8 : 11 AM |
| Temperature | 10 °C |
| Humidity | 94 % |
| Feels Like | 8 °C |
| Wind | 9.7 km/h ENE |
📊 Metrics – Plan vs Execution Actual
| Metric | Planned | Execution Actual |
| Duration | 1 : 30 : 00 | 1 : 30 : 03 |
| Distance | N/A | 13 km |
| Avg Pace | 7 : 04 /km | 6 : 56 /km |
| rTSS / hrTSS | 119 / N/A | 144 / 100 |
| IF (Pace / HR) | 0.84 / N/A | 0.93 / 0.77 |
| Avg / Max HR | N/A | 147 / 163 bpm |
| Pa:HR (%) | N/A | 3.68 |
| Elevation Gain / Loss (m) | N/A | 394 / 449 |
| VAM / VAM W·kg⁻¹ | N/A | 263 / 1.34 |
| Cadence (avg / max) | N/A | 166 / 180 spm |
| NGP (min/km) | N/A | 6 : 25 /km |
🔍 What the Numbers Say
- Avg pace 6:56/km vs plan 7:04/km → strong efficiency despite tired legs.
- **Pa:HR 3.68 % ** → low drift = great aerobic control.
- IF 0.93 (pace) shows purposeful effort without tipping into Z3 overload.
- **Elevation 394 m gain / 449 m loss ** → plenty of muscular stimulus for a taper long.
- Cadence 166 spm, steady throughout final 15 min MRP block-control and focus intact.
The data back up what the legs felt: fatigue present, fitness intact, readiness loading.
🎯 Coach’s Corner
Goal: 90-minute aerobic endurance run with a 15-minute MRP finish.
Execution: ✅ Met and managed.
The double-160 fueling trial confirmed gut tolerance at race intake levels (~75 g carbs/hr). HR spikes were well-controlled, and the Pa:HR < 4 % marks a successful taper-long performance.
Note: The “heavy-legs / low Pa:HR” combo is classic taper physiology: muscle fatigue lingers while cardiovascular efficiency peaks. Trust it.
💬 Takeaway
Hot RPE, cool data. The engine’s ready – the body just doesn’t know it yet.
Exactly how you want to feel a week out.