TL;DR
This was a short, hilly high-intensity restart after 17 days without running. There is no meaningful 7-day baseline because you recorded 0 runs; the 5:58/km average equated to approximately 5:44/km GAP on the terrain.
Terrain
Grade Adjusted Pace
5:44/km
Hills delta: 0:13/km
How it unfolded
The opening 0.8 km was uphill and started aggressively at 5:11/km before fading to 8:03/km as the grade reached roughly +12%; heart rate stayed elevated around 156-168 bpm. After the brief reset near 0.8 km, the run surged downhill from 4:36/km to 3:41/km and 4:04/km, with heart rate rising to 192 bpm before easing during the final cooldown.
Key Stats
Distance
2.08 km
Time
12.4 min
Avg Pace
5:58/km
GAP
5:44/km
Delta: 0:13/km
Elevation
47 m
Avg HR
164.2 bpm
Max HR
195 bpm
Race Predictions
5K
31:26
6:17/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
Handled a hilly route at 5:58/km average pace, with an estimated 5:44/km GAP showing strong effort on the climbs.
Finished the uphill opening with a powerful downhill surge, reaching 3:41/km while maintaining momentum through the middle of the run.
Watch Outs
Heart rate was high for the short distance: 164 bpm average, 195 bpm maximum, with 9% drift from the first half to the second.
After 17 days off, the abrupt shift from 8:03/km uphill to 3:41/km downhill raises the need for an easy rebuild before adding more intensity.
Next Run
🐐 Goggins thoughts
You showed up after 17 days, but then let a short lunch run turn into a heart-rate test with a 195 bpm peak. Respect the restart, but stop chasing the downhill rush before you have built the engine back; earn the next hard effort with consistent easy miles. Stay hard by controlling the work, not by pretending every run is a battle.