On May 28, I completed the final 5K race of my 17-week Garmin Coach adaptive training plan.

Final Result

• Time: 21:50
• Pace: 4:21 / km
• Effort Rating: 9/10 (very rare – only 2–3 runs in hundreds earned this)

Reflections

Honestly, it was a mixed feeling — not bad, but not the breakthrough I had hoped for. I beat my previous 5K record by 8 seconds, which is still a win, but I expected more spark at the finish line.

That said, the race was even and steady, with a visible improvement in heart rate control:

• 1 km: 4:21 / HR avg 173
• 2 km: 4:22 / HR avg 182
• 3 km: 4:22 / HR avg 184
• 4 km: 4:23 / HR avg 185 (mini-crisis hit here)
• 5 km: 4:18 / HR avg 185 — last 150m with a sprint finish

Key Improvement

• Average HR dropped from 187 bpm (previous cycle) to 181 bpm.
• I handled the critical phase better — crisis came at 4 km this time, not 3 km like before.
• No collapse, no giving up — just consistent effort to the end.

Conclusion

This wasn’t my most inspired performance, but it was one of the most resilient. I’ve come a long way in pacing, endurance, and mental fortitude. Next cycle will be stronger.

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The TAPER phase of the Garmin Coach 5K adaptive plan ran from May 19 to May 27, aiming to reduce volume while maintaining intensity to let the body supercompensate and arrive fresh for race day.

Summary

Despite the taper framework, my legs never fully regained freshness. Each day included ~40 minutes of base running — low intensity but consistent. There was no break long enough to allow a true taper bounce.

• Garmin showed PEAK readiness briefly, about 5 days before race day.
• That peak vanished within two days, replaced by productive, then maintenance.
• After the final session — a 29-minute run with 5x 15s sprints (~4:05/km pace) — the system unexpectedly crashed me into RECOVERY status.
• HRV and resting HR, which had been excellent throughout the taper (HRV: ~130+, HR: 40 bpm), also dropped sharply the day before the final race.

Observations

• Training load was never truly reduced enough to allow full freshness, despite the “taper” label.
• The final workout may have been too taxing: while short, the sprint segment hit hard, possibly triggering excessive recovery demand.
• Body responded well, but signals were mixed — legs felt heavy, but cardiovascular performance remained solid.

Metrics During Taper

• HRV: Peaked at 133, dropped before race
• Resting HR: 40 bpm, stable until drop
• Daily base runs: ~5:50–6:00/km @ HR ~145
• Final workout: 5x15s sprints on May 27 — possibly disrupted peaking curve

What’s Next

Now that taper is complete, it’s time to race. Based on feel and metrics, I’m cautiously optimistic — the engine is strong, even if the chassis feels a bit worn. Let’s see what the final test shows.

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