TL;DR
This was a hilly recovery walk after 17.2 days without a run, so there is no meaningful 7-day baseline to compare against rather than a true 0% change. You averaged 19:49/km versus an estimated 19:17/km GAP, with the climbs driving most of the effort.
Terrain
Grade Adjusted Pace
19:17/km
Hills delta: 0:32/km
How it unfolded
The opening was controlled around 118 bpm, then the steep middle section from roughly 1.4-1.8 km slowed the pace dramatically while HR climbed from the 140s to 164 bpm. After the descent around 1.9-2.4 km, pace improved sharply and HR fell, producing a strong second half rather than a fade; mild 19°C weather was not a meaningful limiter.
Key Stats
Distance
3.45 km
Time
68.4 min
Avg Pace
19:49/km
GAP
19:17/km
Delta: 0:32/km
Elevation
184 m
Aerobic decoupling
-2.5%
well-conditioned
Avg HR
124.4 bpm
Max HR
170 bpm
Race Predictions
5K
1:41:21
20:16/km
10K
3:31:18
21:08/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
0 km
0 runs, 0 m
Last 14 Days
0 km
0 runs, 0 m
Wins
Completed 3.45 km with 184 m of elevation and kept the overall effort mostly aerobic: 98% in Z1-Z2.
Handled the steep terrain well, with a 19:49/km average pace versus approximately 19:17/km GAP and a lower second-half heart rate.
Watch Outs
Heart rate spiked to 170 bpm around the steepest section near 1.5-1.8 km, so avoid treating this as uniformly easy despite the low average intensity.
After 17.2 days without running, rebuild gradually; the 54.3 spm cadence and irregular pace suggest this was primarily a walk rather than a continuous run.
Next Run
🐐 Goggins thoughts
You got moving after 17 days, but do not confuse one walk with rebuilding the machine. The steep middle section exposed the work still waiting for you; come back on the flat, stack the next session, and callus your mind through consistency. Stay hard.