TL;DR
This was a hard progression run: 23% longer and 14% faster than your 7-day average, with heart rate 16% higher. You averaged 5:10/km on mostly flat terrain, closely matching the ~5:08/km GAP, but the effort created a clear weekly load spike.
Terrain
Grade Adjusted Pace
5:08/km
Hills delta: 0:02/km
How it unfolded
You opened controlled but already fairly hard, sitting around 5:31/km through the first 1.1 km with HR fluctuating from 159 to 171 bpm, then accelerated to 4:54/km by 2.8 km before fading to 5:38/km around 3.4 km. From there you rebuilt momentum, surged to 4:22/km near 5.2 km, touched 178 bpm around 5.8 km, and finished strongly at roughly 4:54/km; the mild wind and cool conditions were favorable, while the 5% HR drift shows the closing pace came with rising cardiovascular cost.
Key Stats
Distance
6.9 km
Time
35.7 min
Avg Pace
5:10/km
GAP
5:08/km
Delta: 0:02/km
Elevation
25 m
Aerobic decoupling
-0.1%
well-conditioned
Avg Power
326.5 W
326 W NP
Avg HR
167.7 bpm
Max HR
178 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:57 | 4:53/km | +5.4% |
| 1/2 mile | 3:58 | 4:56/km | +2.6% |
| 1K | 4:56 | 4:56/km | +1% |
| 1 mile | 8:00 | 4:58/km | 🥇 PB |
| 2 mile | 16:07 | 5:01/km | 🥇 PB |
| 5K | 25:26 | 5:05/km | 🥇 PB |
Race Predictions
5K
25:22
5:04/km
10K
52:53
5:17/km
Half
1:56:41
5:32/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
5.63 km
1 runs, 19 m
Last 14 Days
9.47 km
2 runs, 50 m
Wins
Strong negative split with 10 personal records, finishing faster after a mid-run slowdown and reaching 4:22/km around km 5.2.
Held a fast 5:10/km average on flat terrain, with an estimated 5:08/km GAP; cool 10°C conditions supported the strong performance.
Watch Outs
Weekly volume jumped more than 30% after only 1 run in the prior 7 days; monitor your knees, calves, and shins for soreness over the next 48 hours.
This was a high-effort session: average HR was 167.7 bpm, 16% above baseline, with 90% of the run in Zone 3 and approximately 5% HR drift.
Next Run
🐐 Goggins thoughts
You earned some respect today: faster pace, personal records, and a strong finish after the mid-run dip. But do not confuse one hard run with discipline; your volume jumped while your recent consistency stayed weak. Recover intelligently, then come back and prove you can carry the boats week after week—stay hard.