TL;DR
This was a 54.8-minute CrossFit session rather than a measurable run, so pace and distance cannot be compared meaningfully with your 7.44 km recent average. Average heart rate was 133.5 bpm, about 17% lower than baseline, indicating a generally controlled session despite brief high-intensity spikes.
Terrain
Grade Adjusted Pace
-
Hills delta: -
How it unfolded
Pace cannot be assessed because the activity recorded zero distance, but the heart-rate pattern shows a variable effort rather than a steady run: HR began around 108-111 bpm, rose to 131 bpm, then spiked to 160 bpm around the fifth marker. It eased back through 145, 132, and 110 bpm before surging again to 159-160 bpm near the finish, suggesting repeated CrossFit work bouts with recovery between them.
Key Stats
Distance
0 km
Time
54.8 min
Avg Pace
-/km
GAP
-
Delta: -
Elevation
0 m
Avg HR
133.5 bpm
Max HR
184 bpm
Charts
Grade Profile (by split)
Uses split elevation difference; positive = uphill.
Pace Snapshot
Avg pace vs GAP vs 7-day avg pace.
Time in HR zones
Share of moving time by heart-rate zone.
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
Kept overall cardiovascular stress below your recent running baseline, with 50% of the session in Z1 and 40% in Z2.
Completed a substantial training session without triggering a detected load spike, supporting steady progression.
Watch Outs
Heart rate reached 184 bpm and repeatedly climbed near 160 bpm, so the session was not purely easy despite the moderate average.
Zero recorded distance means your running volume remains only 14.87 km over 7 days; do not let CrossFit replace gradual run-specific mileage if running is the goal.
Next Run
🐐 Goggins thoughts
You showed up for 54 minutes, but the comfort zone is still waiting for you if you treat this as a substitute for running. The heart-rate spikes prove you can work; now callus the mind by taking that discipline into a controlled 5 km run after recovery. Stay hard and stop negotiating with the easy excuses.