My Road to TOWaterfront 42K
Date: October 14 2025
Time of Day: 11:30 AM
Temperature: 16 °C | Humidity 77 % | Feels Like 19 °C | Wind NW 6.8 km/h
Phase: Taper Phase | Run 1
’Tis the season to be racing! With taper in full swing, this Taper Week Easy 30 Run marked the calm before race-week intensity. I’ve read that runners get antsy or lost during taper, but for me, it’s the opposite – I welcome the rest. The flip-flop of emotions, though? That’s another story: Trust the training… You’ll be fine… Will I stick to the plan? Soon enough, we’ll find out.
📊 Metrics Overview
| Metric | Planned | Actual |
| Duration (h:m:s) | 0:30:00 | 0:30:01 |
| Distance (km) | – | 4.35 |
| Average Pace (min/km) | 7:10 | 6:54 |
| Calories (kcal) | – | 344 |
| Elevation Gain / Loss (m) | – | 70 / 76 |
| rTSS / hrTSS | 38 | 41 / 30 |
| IF (Pace / HR) | 0.84 | 0.87 / 0.74 |
| Heart Rate Min / Avg / Max (bpm) | – | 96 / 141 / 153 |
| NGP (min/km) | – | 6:49 |
| Pa:HR (%) | – | 4.34 |
| Cadence (spm avg) | – | 162 |
| VAM (m/h) | – | 140 |
| VAM (W/kg) | – | 0.70 |
🧠 From the Coach’s Corner
This Taper Week Easy 30 Run checks every taper-phase box.
- Pacing (6:54/km) was perfectly aerobic – a textbook Z2 cruise preserving fitness without fatigue.
- Pa:HR (4.34 %) shows near-steady aerobic efficiency; your cardiovascular system held the line.
- rTSS vs hrTSS (41 / 30) demonstrates a light but meaningful muscular load that keeps neuromuscular engagement alive while allowing systemic recovery.
- Cadence 162 spm proves consistency; muscle memory remains sharp.
- VAM (140 m/h | 0.70 W/kg) reveals solid climbing efficiency despite a low-intensity brief – your vertical output stayed efficient and economical, showing that the strength base built earlier in training hasn’t faded.
All signals point to a well-timed taper response: strong aerobic stability, zero overreach, and legs quietly recharging for race-week execution.
Thirty minutes, calm breathing, and effortless motion – the perfect start to race-week readiness. The best part of taper? Realizing the work is already done. All that’s left is belief, balance, and the starting line.
Recap, Recover, Relax & Ready.