TL;DR
This was a short progression run: 57% shorter than your 7-day average but 2% faster at a similar average heart rate. On flat terrain, 5:22/km was close to the estimated 5:19/km GAP, with a strong negative split and two reported PRs.
Terrain
Grade Adjusted Pace
5:19/km
Hills delta: 0:02/km
How it unfolded
You opened conservatively, with the first kilometer including 6:25/km and 5:38/km segments, then progressively lifted the pace through kilometers 2-4. There were sharp surges around 2.25 km at 4:41/km and 3.16 km at 4:35/km, followed by a strong 4:52/km finish; heart rate climbed from the 130s early to the mid-160s late, matching the negative split but showing notable drift in the humid conditions.
Key Stats
Distance
5.07 km
Time
27.2 min
Avg Pace
5:22/km
GAP
5:19/km
Delta: 0:02/km
Elevation
19 m
Aerobic decoupling
-2.9%
well-conditioned
Avg Power
313.3 W
320 W NP
Avg HR
150.7 bpm
Max HR
171 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:49 | 4:32/km | 🥇 PB |
| 1/2 mile | 3:41 | 4:35/km | 🥇 PB |
| 1K | 4:37 | 4:37/km | 🥇 PB |
| 1 mile | 7:41 | 4:47/km | 🥇 PB |
| 2 mile | 15:49 | 4:55/km | 🥇 PB |
| 5K | 27:30 | 5:30/km | +11.6% |
Race Predictions
10K
55:49
5:35/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
11.85 km
1 runs, 63 m
Last 14 Days
19.19 km
2 runs, 91 m
Wins
Excellent progression and negative split: you moved from a cautious opening kilometer into repeated 4:35-4:59/km segments and finished strongly.
Held 5:22/km on mostly flat terrain, only about 3 seconds per kilometer slower than the estimated 5:19/km GAP, while earning two reported PRs.
Watch Outs
Heart-rate drift was high at +13%, rising toward 165 bpm late despite faster running; humidity, fatigue, or dehydration may have contributed.
A weekly load spike was flagged, so monitor for knee, shin, or calf soreness and avoid stacking another hard effort immediately.
Next Run
🐐 Goggins thoughts
You showed up and finished faster, and the PRs earn some respect—but this was still a short dose, not a victory lap. The rising heart rate says the body was paying for the pace, so recover smart, then come back ready to carry the boats instead of hiding in comfort. Stay hard.