TL;DR
This was a hard progression run: 4% longer and 8% faster than your 7-day average, but with heart rate 9% higher. You held 5:03/km on mostly flat terrain, close to the estimated 5:01/km GAP, while accumulating a meaningful weekly-load spike.
Terrain
Grade Adjusted Pace
5:01/km
Hills delta: 0:02/km
How it unfolded
You settled in quickly after a cautious first 0.5 km, then ran several controlled surges through 4.9 km, with HR rising into the high 160s while pace stayed around 4:40-5:05/km. There was a clear slower patch around 5.5 km at 5:40/km, followed by a major 3:54/km surge at 6.1 km and a strong finish; the negative split was supported by a steady HR climb to 173 bpm and a slight downhill profile late in the run.
Key Stats
Distance
7.34 km
Time
37.1 min
Avg Pace
5:03/km
GAP
5:01/km
Delta: 0:02/km
Elevation
28 m
Aerobic decoupling
4.3%
well-conditioned
Avg Power
340.7 W
341 W NP
Avg HR
164.7 bpm
Max HR
178 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:50 | 4:35/km | 🥇 PB |
| 1/2 mile | 3:49 | 4:44/km | 🥇 PB |
| 1K | 4:48 | 4:48/km | +0.3% |
| 1 mile | 7:50 | 4:52/km | +0.2% |
| 2 mile | 15:49 | 4:55/km | 🥇 PB |
| 5K | 24:38 | 4:56/km | 🥇 PB |
Race Predictions
5K
24:41
4:56/km
10K
51:27
5:09/km
Half
1:53:32
5:23/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
14.09 km
2 runs, 99 m
Last 14 Days
24.18 km
3 runs, 150 m
Wins
Strong negative split with three personal records, finishing decisively rather than fading.
Held 5:03/km average on low-elevation terrain, with an estimated 5:01/km GAP showing the pace was genuinely strong.
Watch Outs
Heart rate averaged 164.7 bpm, 9% above baseline, with 78% of the run in Zone 3 and 8% drift from the first half to the second.
Weekly volume has jumped more than 30% versus the previous week; monitor legs for soreness over the next 48 hours and avoid stacking another hard session.
Next Run
🐐 Goggins thoughts
You earned the three PRs and that strong finish, but do not confuse one hard lunch run with mastery. Your heart rate drifted and your weekly load spiked, so the next test is discipline: back off when the plan says recover, then come back ready to take souls. Stay hard.