TL;DR
This was a high-intensity hilly run that was ~21% slower than your 7-day average raw pace, though GAP (~7:15/km) explains much of the difference; intensity was high despite a slightly lower HR than baseline.
Terrain
Grade Adjusted Pace
7:15/km
Hills delta: 0:16/km
Key Stats
Distance
7.29 km
Time
54.7 min
Avg Pace
7:31/km
GAP
7:15/km
Delta: 0:16/km
Elevation
185 m
Avg HR
157.1 bpm
Max HR
176 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
7.68 km
1 runs, 173 m
Last 14 Days
18.71 km
3 runs, 462 m
Wins
Negative split — second half faster than the first, showing controlled pacing under fatigue.
Held 7:31/km on a hilly route (~7:15/km GAP) with steady power (255.8W avg, 264W normalized) — consistent effort on climbs.
Watch Outs
Weekly load spike: 7-day volume jumped >30% vs previous week — increased risk of overuse injuries; monitor soreness over next 48–72h.
All time spent in Z4–Z5 and HR drift +4% — high intensity back-to-back runs could increase fatigue; prioritize easy recovery next.