TL;DR
This was a controlled progression run with a strong finish, 30% shorter and 6% slower than your 7-day average, while average HR was 4% lower. Rolling terrain only cost a little: 5:20/km raw pace versus approximately 5:17/km GAP.
Terrain
Grade Adjusted Pace
5:17/km
Hills delta: 0:04/km
How it unfolded
You started conservatively around 5:50/km through the first kilometer, then moved into the 4:58-5:19/km range through kilometers 2-4. HR climbed into the mid-160s by kilometer 5 during a brief 5:27/km slowdown, before a sharp 4:11/km surge at 5.87 km and a 4:35/km finish; the negative split was excellent, though 83% humidity likely amplified the 9% HR drift.
Key Stats
Distance
7.05 km
Time
37.7 min
Avg Pace
5:20/km
GAP
5:17/km
Delta: 0:04/km
Elevation
44 m
Aerobic decoupling
4.9%
well-conditioned
Avg Power
323.7 W
325 W NP
Avg HR
152.7 bpm
Max HR
172 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:53 | 4:43/km | +1.8% |
| 1/2 mile | 3:53 | 4:49/km | +0.9% |
| 1K | 4:53 | 4:53/km | +2.1% |
| 1 mile | 8:05 | 5:01/km | +3.4% |
| 2 mile | 16:41 | 5:11/km | +5% |
| 5K | 26:13 | 5:14/km | +5.5% |
Race Predictions
5K
26:10
5:14/km
10K
54:33
5:27/km
Half
2:00:22
5:42/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
10.09 km
1 runs, 51 m
Last 14 Days
31.67 km
4 runs, 130 m
Wins
Negative split with two personal records, finishing strongly after settling into the middle kilometers.
Good restraint overall: 83% of the run was in Z2, with 5:20/km average pace on rolling terrain and only about 3 seconds per kilometer between raw pace and GAP.
Watch Outs
HR drifted 9% from the first half to the second half, so the late surges came with accumulating cardiovascular strain despite mostly Z2 running.
Only one run in the last 7 days means consistency is the main limiter; avoid turning every short run into a PR chase while rebuilding weekly volume.
Next Run
🐐 Goggins thoughts
You earned the strong finish and those two PRs, but do not confuse seven kilometers with conquering the mountain. The real work is showing up consistently, staying controlled when the ego wants another surge, and building the engine week after week. Callus the mind, then come back and do it again—stay hard.