Time Trial – July 23, 2025 Daily Run Log

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Road to TCS TO Waterfront 42K – 2025

My eagerly awaited July 23 Time Trial has arrived, and it did not disappoint.

I actually slept rather well, considering I tossed and turned a bit, always waking up to thoughts of my route and performance goals. I had high hopes of hitting 5:35/km or faster, and I wanted to see if the legs – and lungs – were game.

One hour pre-run, I began sipping my Maurten Mix 160, finishing it off by the time I reached my starting point. I popped two Saltstick Fastchews (and two more post-run) and had a bit of Nuun along the way. After a brisk set of dynamic warmups, I squeezed down a Gel 160, queued up my Drum Buddy beats playlist, and got to work.

A comic-style landscape illustration of a determined older male runner with a closely trimmed salt-and-pepper beard and mustache. He wears a blue running cap, sleeveless blue top, black shorts, and blue Altra Experience Flow shoes. A Garmin watch is visible on his left wrist, and Shokz OpenMove bone-conduction headphones are around his neck. He is mid-stride on a sunlit path with trees and sky in the background, exuding focus and fitness.

🎧 Cadence & Music Setup

  • 165 bpm for warm-up
  • 180 bpm for strides and first 10-min block
  • 182 bpm for second block
  • 184 bpm for final 10 minutes
  • Cool-down beat: 162 bpm

I can’t say I locked in perfect cadence the whole time, but the beats absolutely helped with focus. I felt strong throughout – though by the last third, I was definitely reaching into the reserves. The mantra “Shut up legs” made a welcomed return.

📊 Lap Metrics Deep Dive

Let’s see how this Time Trial played out lap by lap:

Line charts showing lap-by-lap heart rate, pace, and effort ratio for July 23, 2025 Time Trial. Heart rate climbs progressively across laps, pace tightens in central blocks, and effort ratio increases toward the final effort phase, confirming strong execution and aerobic strain.
  • ❤️ Heart Rate: Climbed from 136 bpm to 170+ bpm in the final laps
  • 🕐 Pace: Aligned well with each effort block, with strong consistency
  • ⚖️ Effort Ratio: Rose gradually – just as expected in a threshold session

This was a solid execution of a threshold effort with visible aerobic load and rising cardiovascular demand. Controlled intensity, strong focus.

🧠 Coach’s Corner

Run Type: Aerobic Endurance / Fitness Test
Weather: 14°C (feels like 13°C), wind 5.3 km/h NE, humidity 93%

Planned (via TrainingPeaks):

  • Duration: 44:00
  • Avg Pace: 6:27/km
  • TSS: 73
  • IF: 0.95

Actual Execution:

  • Duration: 44:12
  • Distance: 7.31 km
  • Avg Pace: 6:03/km
  • rTSS: 88 | hrTSS: 58
  • IF (Pace): 1.04 | IF (HR): 0.85
  • Avg HR: 160 bpm | Max HR: 172 bpm
  • Pa:HR: 12.8% | EF: 1.05
  • Elevation Gain: 159 m | VAM: 216 m/h
  • Cadence: Avg 170 spm | Max 184 spm

With a Pa:HR of 12.8% and IF over 1.0, this Time Trial confirms a quality threshold effort. Excellent prep for future benchmarks.

🏁 Wrapping It Up

This one felt like a statement. I hit my marks, stayed present, and let the music pull me into effort when it mattered most. With each run, I feel stronger, sharper, and more dialed in to my rhythm.

I hung on.

🔗 Related Post: Zone 2 Easy Run – July 22, 2025
 🔗 Learn More: What is Threshold Training? (TrainingPeaks)

Recap, Recover, Relax & Ready.

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