Run · Monday, 31 August 2026 · Week 2, Durability Base
Run, 5 miles
30 weeks to MDS
My write-up for this run isn't up yet. Everything the watch recorded is below.
From my training journal
“Hurt my lower left back at the weeks and now taking some days off”
Hard effort
- Distance
- 5 mi
- 8.1 km
- Moving time
- 1h 08m
- started 07:19
- Average pace
- 13:33
- per mile
- Heart rate
- 122
- average · max 140
- Climb
- 315 ft
- 96 m
- Conditions
- 13°C
- 93% humidity · wind 12 km/h
The planned run, done as planned.
Heart rate against my cap
My easy running has a heart rate ceiling of 126 bpm. It keeps the effort aerobic while my legs, tendons and joints catch up with the mileage. A run counts as over the cap when the average is more than 2 beats over it, or more than a fifth of the time sits above it.
Over the cap. Average 122 bpm, with 20% of the run above 126. The fix is to slow down, walk the steeper bits if I need to, and let it settle.
Mile by mile
| Mile | Pace | Avg HR | Climb |
|---|---|---|---|
| 1 | 13:58 | 121 | 121 ft |
| 2 | 12:46 | 120 | 20 ft |
| 3 | 14:35 | 124 | 112 ft |
| 4 | 13:25 | 123 | 46 ft |
| 5 | 13:17 | 122 | 13 ft |
Heart rate in orange is above the 126 bpm cap.
Figures from my watch via Intervals.icu, read by the Ultra Event Training app. Heart rate from a watch is a proxy for effort, not a lab measure. The efficiency figures compare speed per heartbeat early and late in a run with a hill correction; they show what changed, not the cause.