TL;DR
This was a controlled progression run, 7% shorter but 4% faster than your 7-day average, with heart rate 2% lower. You averaged 5:22/km on mostly flat terrain versus an estimated 5:20/km GAP, showing improved speed without a higher average HR.
Terrain
Grade Adjusted Pace
5:20/km
Hills delta: 0:02/km
How it unfolded
You started conservatively in the first 1.5 km at 5:45-5:52/km, then accelerated through roughly 5:05-5:20/km by 2.7 km while HR climbed into the high 150s. After a steady middle section, you surged again on the downhill final kilometers to about 5:03/km, with HR rising gradually to 161; the cold, humid air likely made the effort feel sharper despite the flat route.
Key Stats
Distance
6.84 km
Time
36.8 min
Avg Pace
5:22/km
GAP
5:20/km
Delta: 0:02/km
Elevation
25 m
Aerobic decoupling
0.2%
well-conditioned
Avg Power
317.1 W
318 W NP
Avg HR
154.3 bpm
Max HR
169 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:54 | 4:45/km | +2.7% |
| 1/2 mile | 3:55 | 4:52/km | +1.3% |
| 1K | 4:55 | 4:55/km | +0.7% |
| 1 mile | 8:03 | 5:00/km | +0.6% |
| 2 mile | 16:30 | 5:08/km | +2.4% |
| 5K | 25:59 | 5:12/km | +2.2% |
Race Predictions
5K
26:21
5:16/km
10K
54:57
5:30/km
Half
2:01:15
5:45/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
14.73 km
2 runs, 54 m
Last 14 Days
26.88 km
4 runs, 102 m
Wins
Negative split with a strong finish: pace moved from 5:45-5:52/km early to about 5:03/km over the final kilometers.
Set a personal record and held 5:22/km average pace, close to the 5:20/km GAP despite cool, humid conditions.
Watch Outs
Weekly volume spike detected: monitor for knee, shin, calf, or general fatigue over the next 48 hours before adding more load.
Heart rate drifted 8% from the first half to the second despite mostly Z2 running; keep the next run easier and watch whether HR rises unusually at the same pace.
Next Run
🐐 Goggins thoughts
You earned the PR and finished faster, but do not confuse one strong morning with permission to ignore recovery. The weekly load already jumped, so control the next run instead of chasing another number; callus the mind by doing the disciplined work when the ego wants more. Stay hard, but stay smart.