Run · Tuesday, 22 September 2026 · Week 5, Durability Base
Run, 5 miles
27 weeks to MDS
My write-up for this run isn't up yet. Everything the watch recorded is below.
- Distance
- 5 mi
- 8.1 km
- Moving time
- 1h 08m
- started 18:05
- Average pace
- 13:27
- per mile
- Heart rate
- 126
- average · max 146
- Climb
- 322 ft
- 98 m
- Conditions
- 21°C
- 63% humidity · wind 6 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 126 bpm, with 50% 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 | 13:08 | 124 | 115 ft |
| 2 | 12:56 | 124 | 20 ft |
| 3 | 14:28 | 129 | 118 ft |
| 4 | 13:41 | 130 | 46 ft |
| 5 | 13:13 | 125 | 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.