My Road to TOWaterfront 42K
The first week of Peak Phase is in the books. It was a mix of strong aerobic control, steady execution, and one long run that tested both legs and ego. Let’s break it down.
🏃♂️ Workouts (Speed/Threshold/Tempo)
Run 1 – Intervals in the Bank (Sept 9, 2025)
Me, Intervals & I – Peak Phase 1 | Week 1 | Run 1 – Plus50Fit
The session called for controlled intervals, and it was executed cleanly. Pacing discipline kept HR in check, with only short spikes at the top end.
Metrics Highlights: Duration 50:01, Distance 7.52 km, Avg Pace 6:39/km, Avg HR 147 bpm, Pa:HR 5.88%, IF (pace) 0.92.
Coach’s Corner: Executed to plan with quality reps. Advisable and effective – proof that sharpening is underway.
🌱 Easy Runs & Long Runs
Run 2 – Aerobic Control (Sept 11, 2025)
Aerobic Control – Peak Phase 1 | Week 1 | Run 2 – Plus50Fit
A steady 45 minutes in Z2 on rolling hills. Smooth effort, nothing forced.
Metrics Highlights: Duration 45:07, Distance 6.72 km, Avg Pace 6:43/km, Avg HR 146 bpm, Pa:HR 5.09%, IF (pace) 0.92.
Coach’s Corner: A disciplined aerobic run. Pa:HR held right at the stability line, confirming improved efficiency.
Run 3 – Holding Steady (Sept 12, 2025)
Holding Steady – Peak Phase 1 | Week 1 | Run 3 – Plus50Fit
Patience was the name of the game. Let the hills come, stay in Z2, and keep rhythm.
Metrics Highlights: Duration 55:04, Distance 8.10 km, Avg Pace 6:48/km, Avg HR 143 bpm, Pa:HR 5.29%, IF (pace) 0.91.
Coach’s Corner: Another win for aerobic stability. Efficiency trend is clearly upward compared to earlier in September.
Run 4 – Strap Glitches & Steady Running (Sept 13, 2025)
Strap Glitches & Steady Running – Peak Phase 1 | Week 1 | Run 4 – Plus50Fit
HR strap interference marred the data, but the run itself was steady.
Metrics Highlights: Duration 35:29, Distance 5.37 km, Avg Pace 6:36/km, Avg HR 148 bpm, Pa:HR invalid (strap glitch), IF (pace) 0.93.
Coach’s Corner: Execution was solid despite unreliable Pa:HR. A reminder to trust RPE and pacing when tech stumbles.
Run 5 – Long Run with Lessons (Sept 14, 2025)
Long Run with Lessons – Peak Phase 1 | Week 1 | Run 5 – Plus50Fit
Planned 2:30 with MRP finish. Delivered 2:17 and 18.7 km before calling it. Fueling solid, but fatigue + hills took their toll.
Metrics Highlights: Duration 2:17:06, Distance 18.70 km, Avg Pace 7:20/km, Avg HR 142 bpm, Pa:HR 9.26%, Elev Gain 558 m, IF (pace/HR) 0.73.
Coach’s Corner: Underperformed vs plan, but wisely shut down early. Advisable decision. The hills added huge value even without the full time or MRP finish. Key lesson: smart restraint protects long-term progress.
📈 Weekly Summary
- Total Runs: 5
- Total Time: ~5h 35m
- Total Distance: ~46.4 km
- Total Elevation Gain: ~1,024 m
Pa:HR Reliability This Week: 4 valid runs, 1 invalid (strap glitch).
Conclusion
Week 1 of Peak Phase brought controlled intervals, steady aerobic reinforcement, and a challenging long run that emphasized the importance of listening to the body. The foundation is holding; the sharpening is just beginning.
Recap, Recover, Relax & Ready.