Run · Tuesday, 27 October 2026 · Week 10, Durability Base
Wind pushes an easy run over the cap late
22 weeks to MDS
A blustery 3.8 miles in week ten, the easy run done but a touch off what was planned. Average heart rate finished one under the cap, which looks tidy until you see that over a fifth of the time was spent above it.
The shape was the usual one for a windy day: quick early, 11:57 for the first mile with heart rate at 125, then 13:33 for the last full mile as heart rate climbed to 131. I will want to see whether that pattern turns up again on a calmer day before I make anything of it.
- Distance
- 3.8 mi
- 6.1 km
- Moving time
- 49m
- started 13:27
- Average pace
- 12:49
- per mile
- Heart rate
- 130
- average · max 171
- Climb
- 151 ft
- 46 m
- Conditions
- 13°C
- 57% humidity · wind 28 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 130 bpm, with 21% 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 | 11:57 | 125 | 39 ft |
| 2 | 13:00 | 129 | 0 ft |
| 3 | 13:33 | 131 | 33 ft |
| 0.76 | 13:12 | 137 | 89 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.