TL;DR
This was a controlled rolling-terrain easy run, 18% shorter and 9% slower than your 7-day average, with heart rate 4% lower. You averaged 5:39/km versus an estimated 5:34/km GAP, so the hills cost about 5 seconds per kilometer.
Terrain
Grade Adjusted Pace
5:34/km
Hills delta: 0:05/km
How it unfolded
You opened cautiously around 6:08/km, then surged sharply near 2.3 km at 4:26/km with HR reaching 157, before settling back into the mid-5 to 6-minute range. The biggest fades came around 4.7 km and 5.9 km, but you recovered for a stronger finish; HR rose to 164 bpm late even as pace stayed near 5:55/km, likely influenced by the very humid conditions and rolling terrain.
Key Stats
Distance
7.03 km
Time
39.7 min
Avg Pace
5:39/km
GAP
5:34/km
Delta: 0:05/km
Elevation
55 m
Aerobic decoupling
2.7%
well-conditioned
Avg Power
309.6 W
313 W NP
Avg HR
149.9 bpm
Max HR
166 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:00 | 5:00/km | +8.1% |
| 1/2 mile | 4:09 | 5:10/km | +7.8% |
| 1K | 5:14 | 5:14/km | +9.4% |
| 1 mile | 8:34 | 5:19/km | +9.6% |
| 2 mile | 17:47 | 5:31/km | +12% |
| 5K | 27:44 | 5:33/km | +11.6% |
Race Predictions
5K
27:40
5:32/km
10K
57:40
5:46/km
Half
2:07:15
6:02/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
17.14 km
2 runs, 95 m
Last 14 Days
31.49 km
4 runs, 149 m
Wins
Finished with a negative split despite uneven pacing, showing good restraint and a stronger second half.
Kept the effort mostly aerobic in Z2 and handled rolling terrain at 5:39/km average, approximately 5:34/km GAP, while earning four personal records.
Watch Outs
Your 7-day volume is up more than 30% versus the previous week; monitor for knee, calf, or shin soreness over the next 48 hours.
Heart-rate drift reached +5% and climbed to 164 bpm late, with 97% humidity likely adding strain; avoid turning the next run into another hard effort.
Next Run
🐐 Goggins thoughts
You got the job done, but those 4:26 surges followed by 9:48 pace are proof you still let the effort get messy. Respect the negative split, then callus your mind by learning to stay controlled when the road and humidity start making excuses for you. Recover smart, then come back ready to carry the boats—stay hard.