Run · Tuesday, 20 October 2026 · Week 9, Durability Base
Run, 4.3 miles
23 weeks to MDS
My write-up for this run isn't up yet. Everything the watch recorded is below.
- Distance
- 4.3 mi
- 6.9 km
- Moving time
- 56m
- started 15:17
- Average pace
- 12:57
- per mile
- Heart rate
- 129
- average · max 144
- Climb
- 226 ft
- 69 m
- Conditions
- 12°C
- 84% humidity · wind 13 km/h
Planned easy run, distance changed on the day.
Heart rate against my cap
My easy running has a heart rate ceiling of 131 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 129 bpm, with 23% of the run above 131. 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 | 12:04 | 124 | 46 ft |
| 2 | 13:05 | 128 | 26 ft |
| 3 | 14:13 | 132 | 128 ft |
| 4 | 12:40 | 130 | 20 ft |
| 0.31 | 11:11 | 131 | 0 ft |
Heart rate in orange is above the 131 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.