Run · Thursday, 29 October 2026 · Week 10, Durability Base
An unplanned run runs hot from start to finish
22 weeks to MDS
This one was not on the plan, just five miles added in week ten. Humid again, and the heart rate sat high for almost the whole run: seventy five per cent of the time above the cap, average finishing eight over it.
Pace held steady, a touch quicker late than early, twelve forty seven overall. Heart rate drifted up slightly across the same stretch, from one thirty five to one thirty nine. On its own that is just one run, but it is worth weighing against how the next planned run feels, especially if the heart rate runs hot again without the pace asking for it.
- Distance
- 5 mi
- 8.1 km
- Moving time
- 1h 04m
- started 11:27
- Average pace
- 12:47
- per mile
- Heart rate
- 139
- average · max 174
- Climb
- 318 ft
- 97 m
- Conditions
- 13°C
- 92% humidity · wind 4 km/h
An extra run, not on the plan.
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 139 bpm, with 75% 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 | 12:51 | 135 | 121 ft |
| 2 | 12:45 | 141 | 46 ft |
| 3 | 12:42 | 135 | 7 ft |
| 4 | 13:17 | 146 | 135 ft |
| 5 | 12:28 | 139 | 13 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.