TL;DR
Short, hilly steady-effort run — 42% shorter than your 7-day average, paced 6:47/km (~6:38/km GAP) and slightly slower than your baseline with a lower avg HR.
Terrain
Grade Adjusted Pace
6:38/km
Hills delta: 0:10/km
Key Stats
Distance
5.3 km
Time
36 min
Avg Pace
6:47/km
GAP
6:38/km
Delta: 0:10/km
Elevation
84 m
Avg HR
143.5 bpm
Max HR
163 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
27.32 km
3 runs, 559 m
Last 14 Days
33.33 km
4 runs, 731 m
Wins
Negative split — second half faster than the first, showing controlled pacing.
Consistent power on rolling terrain: 278W avg / 283W NP, indicating even effort despite the hills.
Watch Outs
Weekly load spike (>30% vs previous week) — increased overtraining risk; monitor for soreness over the next 48–72 hours.
HR drift +8% with 100% time in Z4–5 — signs of cardiovascular strain; prioritize low-intensity recovery to avoid accumulating fatigue.