TL;DR
This was a rolling easy run with a notable elevation spike: 3% longer and 66% more climbing than your 7-day average, while running 1% slower with 3% higher heart rate. Average pace was 5:29/km versus an estimated 5:25/km GAP, suggesting the hills explain most of the pace difference.
Terrain
Grade Adjusted Pace
5:25/km
Hills delta: 0:04/km
How it unfolded
You started controlled around 5:31-5:34/km, then accelerated through 3.7 km to 4:58/km before fading sharply to 6:31/km around 4.4 km and 5:52/km near 5.1 km as heart rate climbed to 166 bpm on the rolling terrain. You recovered well and surged late to 5:01/km and 4:50/km, with heart rate settling around 156-162 bpm; the humid, windy conditions likely added to the mid-run strain.
Key Stats
Distance
8.69 km
Time
47.7 min
Avg Pace
5:29/km
GAP
5:25/km
Delta: 0:04/km
Elevation
68 m
Aerobic decoupling
8.8%
cardiac drift
Avg Power
321.5 W
321 W NP
Avg HR
155.5 bpm
Max HR
176 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:00 | 5:00/km | +10.1% |
| 1/2 mile | 4:05 | 5:04/km | +10.9% |
| 1K | 5:05 | 5:05/km | +10.1% |
| 1 mile | 8:18 | 5:10/km | +8% |
| 2 mile | 17:00 | 5:17/km | +7.5% |
| 5K | 26:53 | 5:23/km | +9.1% |
Race Predictions
5K
26:31
5:18/km
10K
55:18
5:32/km
Half
2:02:01
5:47/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
16.92 km
2 runs, 82 m
Last 14 Days
16.92 km
2 runs, 82 m
Wins
Set 4 personal records and finished strongly, closing with 5:01/km and 4:50/km segments.
Held 5:29/km average pace on rolling terrain with an estimated 5:25/km GAP despite humid, windy conditions.
Watch Outs
Elevation jumped 66% above your recent average, so monitor calves, Achilles, knees, and shins for soreness over the next 48 hours.
Heart rate drifted 7% and reached 166 bpm during the mid-run slowdown, indicating the effort became less efficient under the hills, humidity, and wind.
Next Run
🐐 Goggins thoughts
You earned those four PRs and that late surge, but the 7% heart-rate drift says the middle of the run exposed your weak discipline. The hills, humidity, and wind do not get to decide who you are; recover smart, then come back ready to carry the boats. Stay hard.