TL;DR
This was an easy, well-controlled run that was 47% longer than your 7-day average, while running 2% slower with heart rate 2% higher. On flat terrain, your 6:01/km average was close to the estimated 5:59/km GAP, with a strong negative split.
Terrain
Grade Adjusted Pace
5:59/km
Hills delta: 0:02/km
How it unfolded
You went out conservatively at 6:31/km, then quickly found a stronger rhythm near 5:29/km through the first 1.4 km. The effort softened around 1.9-2.8 km, but you regained pace from 3.3-4.3 km and finished with a negative split; heart rate drifted upward late, likely amplified by 21°C heat and 83% humidity rather than terrain, since the route was essentially flat.
Key Stats
Distance
5.63 km
Time
33.9 min
Avg Pace
6:01/km
GAP
5:59/km
Delta: 0:02/km
Elevation
19 m
Aerobic decoupling
4.7%
well-conditioned
Avg Power
281.7 W
281 W NP
Avg HR
144.1 bpm
Max HR
168 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:18 | 5:45/km | +24.3% |
| 1/2 mile | 4:39 | 5:47/km | +20.3% |
| 1K | 5:49 | 5:49/km | +19.1% |
| 1 mile | 9:25 | 5:51/km | +17.2% |
| 2 mile | 19:04 | 5:55/km | +8.7% |
| 5K | 29:48 | 5:58/km | +8.4% |
Race Predictions
5K
29:50
5:58/km
10K
1:02:12
6:13/km
Half
2:17:15
6:30/km
Riegel projection from today's effort — a rough estimate, most accurate near this distance.
Charts
Grade Profile (by split)
Uses split elevation difference; positive = uphill.
Pace Snapshot
Avg pace vs GAP vs 7-day avg pace.
Per-km splits (pace + HR)
Bars = pace/km, line = HR. Lower bar = faster.
Time in HR zones
Share of moving time by heart-rate zone.
Route
Elevation profile
Altitude over distance.
Training Load — last 14 days
Daily relative effort (Strava suffer score, minutes where missing), runs + swims.
Rolling Summary
Last 7 Days
3.83 km
1 runs, 31 m
Last 14 Days
13.4 km
2 runs, 162 m
Wins
Covered 5.63 km at 6:01/km on nearly flat terrain, closely matching the estimated 5:59/km GAP.
Finished stronger than you started: after an early 6:31/km opening, you settled into the 5:20s-6:00s/km range and produced a negative split despite humid conditions.
Watch Outs
Heart rate drifted 6% from the first half to the second, reaching 157 bpm around 4.7 km; keep an eye on hydration, heat, and whether easy pace stays conversational.
This was a 47% distance increase over your 7-day average after only two runs in 14 days, so monitor calves, shins, knees, and Achilles for soreness over the next 48 hours.
Next Run
🐐 Goggins thoughts
You added distance and finished stronger, so take the respect—but do not confuse one controlled run with having arrived. Your recent volume is still thin, and comfort is waiting to make you inconsistent; build the habit, callus the mind, and stay hard.