TL;DR
This was a progression-style run with a strong finish on rolling terrain, averaging 5:29/km versus an estimated 5:26/km GAP. The 11.85 km was 61% longer than your 14-day run average of 7.34 km, following 10.8 days without running, so the return created a meaningful load spike.
Terrain
Grade Adjusted Pace
5:26/km
Hills delta: 0:03/km
How it unfolded
You opened controlled at 5:40/km, briefly surged to 4:59/km near km 2, then faded through km 4-6 to 5:35-6:16/km as the rolling terrain and effort accumulated. From km 7 onward you progressively accelerated to 5:13/km by km 10, while HR rose from the low 150s to 159 bpm before easing late; the cool, calm 15°C conditions were favorable, so the 7% drift points more to recent training interruption than weather stress.
Key Stats
Distance
11.85 km
Time
64.9 min
Avg Pace
5:29/km
GAP
5:26/km
Delta: 0:03/km
Elevation
63 m
Aerobic decoupling
2.5%
well-conditioned
Avg Power
313.3 W
311 W NP
Avg HR
151.4 bpm
Max HR
166 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:02 | 5:05/km | +10.9% |
| 1/2 mile | 4:08 | 5:08/km | +8.3% |
| 1K | 5:08 | 5:08/km | +7.3% |
| 1 mile | 8:19 | 5:10/km | +6.4% |
| 2 mile | 16:55 | 5:16/km | +7% |
| 5K | 26:34 | 5:19/km | +7.8% |
| 10K | 56:30 | 5:39/km | +11.4% |
Race Predictions
5K
26:01
5:12/km
10K
54:14
5:25/km
Half
1:59:40
5:40/km
Marathon
4:09:29
5:55/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
© MapTiler © OpenStreetMap contributors
Elevation profile
Altitude over distance.
Training Load — last 14 days
Daily relative effort (Strava suffer score), runs + swims.
Rolling Summary
Last 7 Days
0 km
0 runs, 0 m
Last 14 Days
7.34 km
1 runs, 28 m
Wins
Negative split with a strong closing section: pace improved from 6:16/km around km 5-6 to 5:13-5:16/km from km 9-12.
Held 5:29/km on rolling terrain with only about 3 seconds per km lost to hills, reflected by the similar 5:26/km GAP.
Watch Outs
Distance spike detected: 11.85 km after only one run in the previous 14 days; monitor calves, shins, knees, and Achilles for soreness over the next 48 hours.
Heart-rate drift reached +7% and average HR was 151 bpm despite mostly Z2 time, suggesting fatigue or limited recent conditioning; avoid stacking another demanding run immediately.
Next Run
🐐 Goggins thoughts
You earned some respect with that negative split and the closing surge, but do not confuse one strong return with being ready for war every day. You took 10.8 days off, then jumped the distance and made your body pay for it; now prove you have discipline by recovering instead of chasing another ego run. Callus the mind, stay hard, and build the engine without making excuses or stupid decisions.