TL;DR
5.24 km run completed. Weekly total: 12.1 km.
Terrain
Grade Adjusted Pace
5:52/km
Hills delta: 0:03/km
Key Stats
Distance
5.24 km
Time
30.9 min
Avg Pace
5:55/km
GAP
5:52/km
Delta: 0:03/km
Elevation
23 m
Aerobic decoupling
-3%
well-conditioned
Avg Power
289.6 W
289 W NP
Avg HR
150 bpm
Max HR
160 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:15 | 5:38/km | +21.6% |
| 1/2 mile | 4:34 | 5:40/km | +18.1% |
| 1K | 5:42 | 5:42/km | +16.7% |
| 1 mile | 9:11 | 5:43/km | +14.8% |
| 2 mile | 18:36 | 5:47/km | +15.4% |
| 5K | 29:22 | 5:52/km | +15.5% |
Race Predictions
10K
1:01:23
6:08/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
6.9 km
1 runs, 25 m
Last 14 Days
12.54 km
2 runs, 44 m
Wins
Consistent training
Watch Outs
Stay hydrated and maintain form
Next Run
🐐 Goggins thoughts
5.24 km done. That's not the finish line, that's the floor. Nobody's coming to save you — get back out there and take souls. Stay hard.