TL;DR
Long hilly endurance run — 65% longer than your 7-day average and ~13% faster than your recent pace; GAP shows the effort was roughly a 5:50/km flat-equivalent.
Terrain
Grade Adjusted Pace
5:50/km
Hills delta: 0:10/km
Key Stats
Distance
12.35 km
Time
74.1 min
Avg Pace
6:00/km
GAP
5:50/km
Delta: 0:10/km
Elevation
201 m
Avg HR
155.7 bpm
Max HR
178 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
14.97 km
2 runs, 358 m
Last 14 Days
20.98 km
3 runs, 530 m
Wins
Negative split — second half faster than the first, showing strong pacing under fatigue.
Held ~6:00/km on hilly terrain (GAP ~5:50/km) while keeping average HR slightly below your recent baseline.
Watch Outs
Distance spike (>50% vs 7-day avg) and longest run in 30 days — monitor knee/shin soreness and general fatigue over the next 48–72 hours.
High sustained intensity (100% time in Z4–5) + weekly load spike — increased short-term injury/overtraining risk; avoid another hard session tomorrow.