Build Phase 2 / Week 2 / Run 4 – My Road to TOWaterfront 42K
I woke up to another heat warning, so I kept this Zone 2 easy run strictly aerobic and started early. Pre‑run was simple: 500 ml Nuun, 2 SaltStick tabs, a tablespoon of Brain Octane MCT – no bottle on the run. I promised myself a conservative pace and, for once, I mostly stuck to it. Legs felt steady, cadence tidy, and the heat never really got the upper hand.
This was a smooth, controlled outing. I aimed for the lower end of Z2, ran the rollers with restraint, and finished feeling composed – not cooked. Given the conditions (humid, no fluids carried), I’ll take this one as a quiet win.
Coach’s Corner
What Your Numbers Say
- Duration / Distance: 35:07 / 5.24 km
- Avg / Max Pace: 6:42/km (NGP 6:33/km) / 6:10/km
- Elevation Gain / Loss: 100 m / 108 m
- Heart Rate (avg / max): 143 / 154 bpm
- Cadence (avg / max): 169 / 184 spm
- Training Stress: hrTSS 33 (IF 0.71) / rTSS 48 (IF 0.87)
- VAM / VAM W·kg⁻¹: 171 m/h / 0.85
- Pa:HR: 6.73%
- EF: 1.07
Interpretation
- EF 1.07 is right in line with my recent aerobic work (very close to the Aug 5 Z2’s EF), suggesting stable aerobic efficiency even in heat.
- Pa:HR 6.73% shows a bit of cardiac drift – expected with humidity and no in‑run fluids. Anything under ~5% is excellent; being just above that says I managed heat reasonably well but could have carried a small bottle.
- Cadence 169 spm with a consistent stride points to good economy at easy pace.
Coaching notes
- For next hot Z2: consider a 200–300 ml handheld or a quick mid‑run sip – enough to nudge Pa:HR down without turning it into a production.
- Keep the first 10 minutes deliberately easy; it pays off later in drift and perceived effort.
Links & context
- Previous Z2 in the heat: Zone 2 Easy Run – July 30
- Prior tougher session: Threshold Run – Aug 1