TL;DR
This was a hard, hilly effort run — avg pace 5:58/km (~5:43/km GAP) and +0% vs your 7-day average (no recent baseline to compare). Intensity was high relative to your recent low-volume training.
Terrain
Grade Adjusted Pace
5:43/km
Hills delta: 0:15/km
Key Stats
Distance
5.57 km
Time
33.2 min
Avg Pace
5:58/km
GAP
5:43/km
Delta: 0:15/km
Elevation
138 m
Avg HR
157 bpm
Max HR
194 bpm
Charts
Grade Profile (by split)
Uses split elevation difference; positive = uphill.
Pace Snapshot
Avg pace vs GAP vs 7-day avg pace.
Rolling Summary
Last 7 Days
0 km
0 runs, 0 m
Last 14 Days
0 km
0 runs, 0 m
Wins
Negative split — second half faster; HR drift was -4%, showing controlled pacing under fatigue.
Held 5:58/km on hilly terrain (24.8 m/km) with 330W normalized power — strong power-to-pace output for the climbs.
Watch Outs
100% of time in Z4-5 with avg HR 157 and max 194 — this was a high-intensity load; prioritize recovery over the next 48–72 hours.
Hilly route and high power increase eccentric load (downhill stress) — monitor calves/Achilles and overall soreness before adding more volume or intensity.