TL;DR
This was a strong progression run, 47% longer and 6% faster than your 7-day average, with 104% more elevation. You averaged 5:03/km on rolling terrain versus an estimated 5:00/km GAP, while HR was only 3% above baseline.
Terrain
Grade Adjusted Pace
5:00/km
Hills delta: 0:03/km
How it unfolded
You settled in aggressively around 5:00/km through the first 4 km, then briefly eased to 5:11/km at halfway before regaining 4:56/km at km 5.8. The route became uneven around km 7.5, where pace faded to 5:40/km, but you surged back to 4:54/km around km 8.4; HR generally tracked steadily in the high 150s before rising to 171 late, with humidity and wind adding stress.
Key Stats
Distance
10.09 km
Time
51 min
Avg Pace
5:03/km
GAP
5:00/km
Delta: 0:03/km
Elevation
51 m
Aerobic decoupling
0.4%
well-conditioned
Avg Power
338.4 W
339 W NP
Avg HR
158.5 bpm
Max HR
176 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:53 | 4:43/km | +1.8% |
| 1/2 mile | 3:51 | 4:47/km | 🥇 PB |
| 1K | 4:47 | 4:47/km | 🥇 PB |
| 1 mile | 7:49 | 4:52/km | 🥇 PB |
| 2 mile | 15:53 | 4:56/km | 🥇 PB |
| 5K | 24:51 | 4:58/km | 🥇 PB |
| 10K | 50:42 | 5:04/km | 🥈 2nd |
Race Predictions
5K
24:13
4:51/km
Half
1:51:26
5:17/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
6.84 km
1 runs, 25 m
Last 14 Days
26.82 km
4 runs, 102 m
Wins
Set 8 personal records, including your best 10K, and finished with a clear negative split.
Held 5:03/km average pace on rolling terrain, with an estimated 5:00/km GAP, despite humid, windy conditions.
Watch Outs
Distance and climbing both spiked sharply after only one run in the last 7 days; monitor your calves, Achilles, knees, and shins for soreness over the next 48 hours.
HR drifted 3% and reached 171 bpm late, with a noticeable slowdown around km 7.5; avoid treating this as an easy run despite most time being in Zone 2.
Next Run
🐐 Goggins thoughts
You earned the PRs and the negative split, but do not confuse one strong morning with having conquered the work. The distance and elevation jumped because you finally showed up after six days away; now prove it was discipline, not a one-day performance. Recover smart, then get back out and callus your mind—stay hard.