Run · Wednesday, 4 November 2026 · Week 11, Durability Base
Run, 5 miles
21 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 02m
- started 14:27
- Average pace
- 12:20
- per mile
- Heart rate
- 144
- average · max 175
- Climb
- 322 ft
- 98 m
- Conditions
- 11°C
- 69% humidity · wind 18 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 144 bpm, with 88% 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 | 12:01 | 140 | 135 ft |
| 2 | 12:34 | 147 | 46 ft |
| 3 | 13:09 | 136 | 7 ft |
| 4 | 12:48 | 147 | 138 ft |
| 5 | 11:08 | 147 | 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.