TL;DR
7.23 km run completed. Weekly total: 19.4 km.
Terrain
Grade Adjusted Pace
5:33/km
Hills delta: 0:02/km
Key Stats
Distance
7.23 km
Time
40.4 min
Avg Pace
5:35/km
GAP
5:33/km
Delta: 0:02/km
Elevation
25 m
Aerobic decoupling
-0.4%
well-conditioned
Avg Power
304.1 W
304 W NP
Avg HR
157.1 bpm
Max HR
170 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:08 | 5:20/km | +15.3% |
| 1/2 mile | 4:22 | 5:25/km | +12.9% |
| 1K | 5:26 | 5:26/km | +11.3% |
| 1 mile | 8:46 | 5:27/km | +9.6% |
| 2 mile | 17:38 | 5:29/km | +9.4% |
| 5K | 27:35 | 5:31/km | +8.5% |
Race Predictions
5K
27:19
5:28/km
10K
56:58
5:42/km
Half
2:05:40
5:57/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), runs + swims.
Rolling Summary
Last 7 Days
12.14 km
2 runs, 48 m
Last 14 Days
17.78 km
3 runs, 67 m
Wins
Consistent training
Watch Outs
Stay hydrated and maintain form
Next Run
🐐 Goggins thoughts
7.23 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.