My Road to TOWaterfront 42K
The final week of Build Phase 3 is in the books. Five runs, each carrying its own lessons, stitched together into a solid block of aerobic and threshold work. This week reminded me of the balancing act between restraint and readiness: respecting downgraded Z2 ranges, while holding original threshold paces steady.
Workouts (Tempo, Speed, Threshold)
Run 2 – Struggle Fest
Struggle Fest – Build Phase 3 | Week 3 | Run 2 – Plus50Fit
- Duration: 40:09 (planned 44:00)
- Distance: 6.17 km
- Avg Pace: 6:30/km
- Avg HR: 160 bpm
- Pa:HR: 5.68%
What the Numbers Say
A threshold effort cut short. Pa:HR was still within target, but fueling/timing and heat limited duration.
Coach’s Corner
Execution incomplete but advisable to stop once conditions turned. Keeping threshold paces aligned to the original ranges remains the right call – you proved you can hit them.
Easy Runs & Long Run
Run 1 – Easy 30
Easy 30 – Build Phase 3 | Week 3 | Run 1 – Plus50Fit
- Duration: 31:25
- Distance: 4.61 km
- Avg Pace: 6:48/km
- Avg HR: 144 bpm
- Pa:HR: 8.47%
What the Numbers Say
NGP (6:28/km) shows the effort was slightly stronger than raw pace suggests. Drift is acceptable for rolling terrain.
Coach’s Corner
Executed to plan; good aerobic control while honoring the downgraded Z2. Advisable choice that built a clean aerobic foundation.
Run 3 – Morning Runs Are the Best
Morning Runs Are the Best – Build Phase 3 | Week 3 | Run 3 – Plus50Fit
- Duration: 35:09
- Distance: 5.08 km
- Avg Pace: 6:55/km
- Avg HR: 139 bpm
- Pa:HR: 7.26%
What the Numbers Say
Aerobic efficiency improving, with drift lower than early-week efforts. NGP indicated truer effort than raw pace.
Coach’s Corner
Executed perfectly to plan. Advisable restraint shown – you respected Z2 when it would have been easy to creep.
Run 4 – Bit O Spice
Bit O Spice – Build Phase 3 | Week 3 | Run 4 – Plus50Fit
- Duration: 34:06
- Distance: 5.22 km
- Avg Pace: 6:32/km
- Avg HR: 147 bpm
- Pa:HR: 7.74%
What the Numbers Say
Consistent aerobic stability despite the compressed schedule. Cadence and stride remained strong, with no breakdown from fatigue.
Coach’s Corner
Executed appropriately. Advisable: yes, because you respected intensity. Efficiency trending upward.
Run 5 – That’s a Wrap!
That’s a Wrap! – Build Phase 3 | Week 3 | Run 5 – Plus50Fit
- Duration: 40:12
- Distance: 6.00 km
- Avg Pace: 6:42/km
- Avg HR: 144 bpm
- Pa:HR: 4.27%
What the Numbers Say
Standout metric: Pa:HR at just 4.27% – a dramatic improvement from Sept 2’s 8.5% baseline. Aerobic control and durability on hilly terrain.
Coach’s Corner
Executed flawlessly. Advisable, efficient, and confidence-boosting. A textbook capstone to Build Phase 3.
Weekly Summary
This was a 5-run week totaling ~27.1 km. The standout trend is Pa:HR improvement across the week, reflecting the payoff of dialing Z2 down. Threshold paces remained untouched, showing strength at the top end while aerobic base thickens below. Key Takeaway: The adaptations are visible. Aerobic stability is climbing, efficiency is rising, and Peak Phase now waits on the horizon.