TL;DR
This was a short, hilly recovery walk rather than a typical run, with no meaningful 7-day running baseline for comparison. The 14:37/km average pace was slowed by mountainous terrain, while the estimated flat-equivalent pace was approximately 13:49/km GAP.
Terrain
Grade Adjusted Pace
13:49/km
Hills delta: 0:49/km
How it unfolded
The first 0.5 km was the hardest section: pace slowed dramatically through the climb while heart rate climbed from 149 to 172 bpm, likely reflecting steep terrain and stop-start movement. From 0.65 km onward, pace improved toward roughly 9:48-14:25/km while HR dropped into the 113-136 bpm range, producing a clear negative split and controlled finish; cool 16°C conditions and moderate wind were not major stressors.
Key Stats
Distance
2.28 km
Time
33.3 min
Avg Pace
14:37/km
GAP
13:49/km
Delta: 0:49/km
Elevation
184 m
Avg HR
129.7 bpm
Max HR
174 bpm
Race Predictions
5K
1:16:38
15:20/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
20.6 km
2 runs, 189 m
Wins
Handled mountainous terrain at 14:37/km average pace, with an estimated 13:49/km GAP.
Finished with a negative split: after a demanding first 0.5 km, effort settled and the final section moved faster with lower heart rate.
Watch Outs
Heart rate surged to 149-172 bpm in the first 0.5 km despite very slow pace, suggesting a steep climb, stop-start effort, or an overly hard opening.
The high reported 20% first-half-to-second-half HR change warrants monitoring; ease into the next outing and watch for unusual fatigue, dehydration, or sensor noise.
Next Run
🐐 Goggins thoughts
You showed up, but this was still a short walk, and the first half let the hill dictate the effort. Stop negotiating with comfort: build the habit, start under control, and turn these small outings into a base that can carry the boats. Stay hard by being consistent when nobody is impressed.