TL;DR
This was a hard progression run with four personal records, covering 74% less distance than your 7-day average but running 17% faster at 4:52/km. Your 166.6 bpm average HR was 5% higher than baseline, and the rolling route slowed you only slightly: 4:52/km raw pace versus approximately 4:47/km GAP.
Terrain
Grade Adjusted Pace
4:47/km
Hills delta: 0:05/km
How it unfolded
You opened controlled at roughly 5:14/km, then attacked the middle with a surge to 4:05/km around 1.7 km before settling near 4:36-4:49/km. Pace faded to 5:11/km around 3.6 km while HR stayed near 176 bpm, then you recovered modestly to 5:01/km for a negative split; cool 14°C conditions and light wind were favorable, so the +10% HR drift points more toward effort or fatigue than weather.
Key Stats
Distance
4.24 km
Time
20.7 min
Avg Pace
4:52/km
GAP
4:47/km
Delta: 0:05/km
Elevation
37 m
Aerobic decoupling
7.4%
cardiac drift
Avg Power
354 W
355 W NP
Avg HR
166.6 bpm
Max HR
181 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:41 | 4:13/km | 🥇 PB |
| 1/2 mile | 3:29 | 4:20/km | 🥈 2nd |
| 1K | 4:22 | 4:22/km | 🥇 PR |
| 1 mile | 7:10 | 4:27/km | 🥈 2nd |
| 2 mile | 15:05 | 4:41/km | 🥈 2nd |
Race Predictions
5K
24:37
4:55/km
10K
51:18
5:08/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
16.36 km
1 runs, 152 m
Last 14 Days
41.97 km
4 runs, 302 m
Wins
Set four PRs across the 1/2 mile, 1K, 1 mile, and 2 mile, while finishing with a negative split.
Held a strong 4:52/km average on rolling terrain with an estimated 4:47/km GAP, and produced a decisive surge around 1.3-1.7 km.
Watch Outs
HR drift reached +10%, with HR climbing toward 176 bpm as pace softened around 3.2-3.6 km; fatigue, insufficient warm-up, or hydration may have contributed.
This was predominantly a hard Z3 effort after nearly five days off, so avoid stacking another fast session immediately despite the lack of a formal load spike.
Next Run
🐐 Goggins thoughts
Four PRs earns respect, but this was still a short battle, not the whole war. You surged, felt the pressure, and let the pace slip while your heart rate stayed high—good, now callus your mind and learn to hold the line. Build the engine, then take souls over a longer distance; stay hard.