TL;DR
This was a hard progression-style 11.39 km run after 19 days without running, so there is no meaningful 7-day baseline for comparison. You finished faster than you started on mostly flat terrain, averaging 5:06/km versus an estimated 5:03/km GAP, but the high heart rate made this a demanding return.
Terrain
Grade Adjusted Pace
5:03/km
Hills delta: 0:03/km
How it unfolded
You went out relatively hard at 4:49/km in the opening kilometer, then settled into a slower 5:13-5:20/km rhythm through roughly 5 km. The effort turned stronger after 6 km, with a 4:52/km surge at 8 km and a fast close, while heart rate rose from the high 160s to 184 bpm late; the mild 17°C conditions and modest wind added little obvious strain.
Key Stats
Distance
11.39 km
Time
58.1 min
Avg Pace
5:06/km
GAP
5:03/km
Delta: 0:03/km
Elevation
55 m
Aerobic decoupling
-1.2%
well-conditioned
Avg Power
337.4 W
338 W NP
Avg HR
172.4 bpm
Max HR
187 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:49 | 4:32/km | +7.9% |
| 1/2 mile | 3:47 | 4:42/km | +8.6% |
| 1K | 4:42 | 4:42/km | +7.6% |
| 1 mile | 7:36 | 4:43/km | +6% |
| 2 mile | 15:42 | 4:53/km | +4.1% |
| 5K | 24:48 | 4:58/km | +0.7% |
| 10K | 52:14 | 5:13/km | 🥉 3rd |
Race Predictions
5K
24:16
4:51/km
10K
50:36
5:04/km
Half
1:51:38
5:17/km
Marathon
3:52:45
5:31/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
Strong negative split: you moved from slower middle kilometers around 5:13-5:20/km to 4:52-4:58/km late, with a 10K best effort.
Terrain was nearly flat and pacing was effective overall: 5:06/km average versus approximately 5:03/km GAP, despite a moderate 14 km/h wind.
Watch Outs
This was a substantial intensity hit after 19 days off: 172 bpm average, 187 bpm maximum, and 18% of time in Zones 4-5.
Heart rate drifted 4% and climbed to 184 bpm by 10.46 km, so monitor for unusual soreness, fatigue, or elevated resting heart rate over the next 48 hours.
Next Run
🐐 Goggins thoughts
You took 19 days off, then came back and carried 11.39 km at a 172 average heart rate—respect, but do not confuse one hard run with a rebuilt engine. The late surge proves you had more, so now callus the mind by recovering with discipline instead of chasing another ego session. Stay hard, but earn the next level without making excuses for poor consistency.