TL;DR
This was a short, easy commute run on flat terrain: 69% shorter and 8% slower than your recent average, with heart rate 13% lower. The 5:31/km average was essentially the estimated 5:30/km GAP.
Terrain
Grade Adjusted Pace
5:30/km
Hills delta: 0:01/km
How it unfolded
You opened conservatively, settled near 5:20-5:30/km, then faded to 6:56/km around 1.4 km before surging to 4:59/km at 1.7 km. From there you held mostly 5:14-5:35/km, while heart rate stayed in the 150s with only 3% drift; the cool 10°C conditions helped keep the effort controlled despite moderate humidity.
Key Stats
Distance
3.48 km
Time
19.2 min
Avg Pace
5:31/km
GAP
5:30/km
Delta: 0:01/km
Elevation
7 m
Aerobic decoupling
-0.3%
well-conditioned
Avg Power
304.3 W
302 W NP
Avg HR
150.2 bpm
Max HR
164 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:05 | 5:13/km | +23.8% |
| 1/2 mile | 4:17 | 5:19/km | +23% |
| 1K | 5:21 | 5:21/km | +22.5% |
| 1 mile | 8:34 | 5:19/km | +19.5% |
| 2 mile | 17:52 | 5:33/km | +18.5% |
Race Predictions
5K
28:11
5:38/km
10K
58:46
5:53/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
11.39 km
1 runs, 55 m
Last 14 Days
11.39 km
1 runs, 55 m
Wins
Finished with a negative split despite the mid-run slowdown, including a strong 4:59/km surge around 1.7 km.
Controlled aerobic effort: 94% of the run was in Z2, with only 3% heart-rate drift and minimal elevation impact.
Watch Outs
The pace became uneven around 1.4 km, slowing to 6:56/km before a sharp surge; aim for smoother rhythm rather than alternating fade and acceleration.
Weekly running volume remains low, so build distance gradually instead of trying to match the 11.39 km recent-average distance immediately.
Next Run
🐐 Goggins thoughts
You got the job done, but this was a short comfort-zone commute, not a war. The negative split earns a nod; now stop treating 3.48 kilometers like a finished mission and build the engine one controlled run at a time. Callus your mind, stay consistent, stay hard.