TL;DR
This was a controlled progression run, 20% longer and about 3% faster than your 7-day average, with only a 2% rise in average heart rate. On mostly flat terrain, your 5:35/km pace was close to the estimated 5:32/km GAP.
Terrain
Grade Adjusted Pace
5:32/km
Hills delta: 0:02/km
How it unfolded
You opened cautiously overall but had an uneven first half, slowing to 6:13/km around km 1.2 before surging through km 3.7, including a 4:58/km segment. Pace settled through km 5, then fatigue showed around km 6.3 when HR hit 165 bpm at 5:50/km, yet you recovered to 5:34/km and finished with a negative split; the cold, calm conditions likely helped keep the effort controlled.
Key Stats
Distance
7.5 km
Time
41.8 min
Avg Pace
5:35/km
GAP
5:32/km
Delta: 0:02/km
Elevation
29 m
Aerobic decoupling
-0.9%
well-conditioned
Avg Power
304.4 W
305 W NP
Avg HR
156.8 bpm
Max HR
165 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:03 | 5:07/km | +10.8% |
| 1/2 mile | 4:15 | 5:17/km | +9.9% |
| 1K | 5:19 | 5:19/km | +8.9% |
| 1 mile | 8:37 | 5:22/km | +7.7% |
| 2 mile | 17:30 | 5:26/km | +8.6% |
| 5K | 27:25 | 5:29/km | +7.8% |
Race Predictions
5K
27:13
5:27/km
10K
56:44
5:40/km
Half
2:05:10
5:56/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
12.47 km
2 runs, 48 m
Last 14 Days
25.01 km
4 runs, 92 m
Wins
Negative split with a strong middle surge: after a slow 6:13/km opening section, you reached 4:58/km around km 3.7 and finished with pace control.
Efficient route execution: held 5:35/km average versus approximately 5:32/km GAP on low-elevation terrain, while spending 90% of the run in Z2.
Watch Outs
Weekly volume spiked by more than 30% versus the previous week; monitor knees, calves, and shins for soreness over the next 48 hours.
Heart rate drifted about 3% and reached 165 bpm around km 6.3 despite a 5:50/km segment, suggesting fatigue or effort creep late in the run.
Next Run
🐐 Goggins thoughts
You earned some respect by running longer, faster, and finishing stronger, but do not confuse one controlled progression with mastery. The late heart-rate spike is where the comfort starts talking; answer it with discipline, recover intelligently, then come back ready to carry the boats. Stay hard.