Run · Sunday, 8 November 2026 · Week 11, Durability Base
Run, 2.7 miles
20 weeks to MDS
My write-up for this run isn't up yet. Everything the watch recorded is below.
- Distance
- 2.7 mi
- 4.3 km
- Moving time
- 36m
- started 07:13
- Average pace
- 13:22
- per mile
- Heart rate
- 121
- average · max 142
- Climb
- 75 ft
- 23 m
- Conditions
- 5°C
- 100% humidity · wind 5 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.
Under the cap. Average 121 bpm, with 11% of the run above 131.
Mile by mile
| Mile | Pace | Avg HR | Climb |
|---|---|---|---|
| 1 | 13:17 | 127 | 13 ft |
| 2 | 13:20 | 119 | 7 ft |
| 0.65 | 14:03 | 115 | 7 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.