Weekly Recap – Peak Phase 1 | Week 3 (Sept 23–28, 2025)

My Road to TOWaterfront 42K

Opening Thoughts

Active Recovery week: volume down, intensity maintained. The theme was rhythm over ego-cadence-led running even when RPE lied.

Workouts

Tempo Run – Run 2

Link: https://plus50fit.com/tempo-run-peak-phase-1-week-3-run-2/

Hit/Miss: Hit. Both Z4 blocks completed.
Why: Cadence ladder kept form; fueling (Mix 160) was enough.
Highlight: Low drift at workout pace.
Watch: Keep strides crisp early to avoid surges.

Aerobic Speed Workout – Run 3

Link: https://plus50fit.com/aerobic-speed-workout-peak-phase-1-week-3-run-3/

Hit/Miss: Hit (Z4/Z5 executed) despite poor sleep.
Why: Discipline + cadence; ignored strap glitch.
Highlight: Hard efforts landed cleanly.

Watch: Prioritize sleep before speed days.

Aerobic Efficiency HUD – Week 3 Snapshot

Easy Pace (avg)

~6:40–6:55/km • aligned with Z2

Avg HR (easy)

~141–148 bpm • controlled

Pa:HR (easy)

~5% • efficient aerobic

rTSS vs hrTSS

balanced • external = internal load

Cadence (easy)

~162–165 spm • steady rhythm

So what? Easy runs stayed truly easy (low drift, steady cadence). This supports the “–1:00/km Easy Pace” project by building economy without extra strain.

Easy Runs & “Short Long”

Easy Run – Run 1

Link: https://plus50fit.com/easy-run-peak-phase-1-week-3-run-1/

Hit/Miss: Hit. Simple Z2 control.
Why: Cadence guidance, heat-aware pacing.
Highlight: NGP showed even effort despite hills.
Watch: First km HR ramp is normal; keep warm-ups patient.

Easy 30 – Run 4

Link: https://plus50fit.com/peak-phase-1-week-3-run-4/

Hit/Miss: Hit. 30:20 at Z2 with low drift.
Why: Drum Buddy 161→165 kept form tidy.
Highlight: Pa:HR ~4.9% (efficient).
Watch: None-template day. Keep using this pattern.

Easy 40 (“Short Long”) – Run 5

Link: https://plus50fit.com/peak-phase-1-week-3-run-5/

Hit/Miss: Hit (Z2 held despite high RPE).
Why: Hike fatigue + rising temps made it feel harder, but cadence/HR stayed in zone.
Highlight: Trust in data > feelings.
Watch: “Active” rest-day hikes can tax legs; plan fueling/sleep accordingly.

Sidebar Notes

🌙 Run 3: Broken sleep; still executed Z4/Z5.
🏔️ Run 5: Hilly hike prior day raised RPE, not HR.

Conclusion

Week 3 did exactly what an Active Recovery week should: kept the aerobic engine humming and the legs snappy without chasing pace. The HUD shows easy-day economy holding steady – exactly the foundation we want heading toward Peak Week 4 and, eventually, marathon day.

Recap, Recover, Relax & Ready.