TL;DR
This was a short, controlled post-CrossFit easy run—53% shorter and 13% slower than your 7-day average, with heart rate 3% lower. Rolling terrain only cost about 4 sec/km: 5:59/km average versus an estimated 5:55/km GAP.
Terrain
Grade Adjusted Pace
5:55/km
Hills delta: 0:04/km
How it unfolded
You went out briskly at 5:19/km, then settled into a slower, steady first half around 5:55-6:16/km as heart rate climbed from the mid-150s toward 160. Around 1.9 km you surged to 5:13/km, held the negative split through the finish, and closed near 5:55/km; HR drifted about 5% overall, including a brief 165 bpm reading late in the run.
Key Stats
Distance
3.49 km
Time
20.9 min
Avg Pace
5:59/km
GAP
5:55/km
Delta: 0:04/km
Elevation
23 m
Aerobic decoupling
2.5%
well-conditioned
Avg Power
286 W
276 W NP
Avg HR
156.2 bpm
Max HR
172 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:17 | 5:43/km | +35.6% |
| 1/2 mile | 4:45 | 5:54/km | +36.4% |
| 1K | 5:52 | 5:52/km | +34.4% |
| 1 mile | 9:31 | 5:55/km | +32.8% |
| 2 mile | 21:11 | 6:35/km | +40.4% |
Race Predictions
5K
30:33
6:07/km
10K
1:03:41
6:22/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
14.87 km
2 runs, 62 m
Last 14 Days
14.87 km
2 runs, 62 m
Wins
Finished with a negative split, including a strong surge to 5:13/km around 1.9 km.
Managed rolling terrain efficiently at 5:59/km with an estimated 5:55/km GAP and no training-load spike.
Watch Outs
Heart-rate drift reached +5% despite the slower overall pace, suggesting some fatigue from CrossFit or the recent back-to-back effort.
Keep the next session controlled: this was your second run close together, so adding intensity immediately would increase recovery risk.
Next Run
🐐 Goggins thoughts
You got the work done, but do not confuse a short 3.5 km run after CrossFit with some heroic breakthrough. The win is that you stayed controlled and finished faster; now callus the mind by recovering intelligently, then come back ready to carry more. Stay hard.