TL;DR
This was a demanding mountainous long effort after 16 days without running, with no meaningful 7-day baseline available for percentage comparison. You averaged 14:04/km versus an estimated 13:29/km GAP, while high elevation, humidity, wind, and 8% HR drift made it substantially harder than the raw pace suggests.
Terrain
Grade Adjusted Pace
13:29/km
Hills delta: 0:34/km
How it unfolded
The effort went hard early on the steep climbs: between roughly km 1-4, pace slowed sharply while HR repeatedly surged to 168-175 bpm, reflecting terrain more than poor pacing. After the crest around km 5, the downhill profile allowed faster running and a negative split, although HR remained variable and drifted 8% overall; humid, windy conditions increased the cardiovascular cost.
Key Stats
Distance
9.75 km
Time
137.1 min
Avg Pace
14:04/km
GAP
13:29/km
Delta: 0:34/km
Elevation
560 m
Aerobic decoupling
-74.4%
well-conditioned
Avg HR
145.5 bpm
Max HR
190 bpm
Race Predictions
5K
1:07:33
13:31/km
Half
5:10:45
14:44/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
0 km
0 runs, 0 m
Wins
Completed 9.75 km with 560 m of climbing and still produced a negative split, showing a stronger second half on the descent.
Set 3 personal records and managed a challenging route at 14:04/km average pace, approximately 13:29/km on a flat-equivalent basis.
Watch Outs
The 190 bpm maximum and 8% heart-rate drift indicate a hard cardiovascular effort, especially after a 16-day break; monitor for unusual fatigue, soreness, or elevated resting heart rate.
The opening climbs from roughly km 1-4 repeatedly pushed HR to 168-175 bpm, while 84% humidity and 21 km/h wind added stress; avoid stacking another hard or hilly session immediately.
Next Run
🐐 Goggins thoughts
You took 16 days off, then went straight into 560 meters of climbing and still finished stronger—respect earned, but do not confuse one hard day with discipline. The next test is showing up for the short, easy recovery session when the excitement is gone. Callus the mind, stay hard, and build the streak one controlled day at a time.