TL;DR
High-intensity 7.2 km morning run — ~24% faster than your 7-day average pace (5:10/km vs 6:46/km) with GAP ≈5:08/km; cardiovascular and power metrics were well above baseline (HR +12%).
Terrain
Grade Adjusted Pace
5:08/km
Hills delta: 0:02/km
Key Stats
Distance
7.21 km
Time
37.3 min
Avg Pace
5:10/km
GAP
5:08/km
Delta: 0:02/km
Elevation
21 m
Avg HR
169.9 bpm
Max HR
185 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
24.94 km
3 runs, 470 m
Last 14 Days
32.62 km
4 runs, 643 m
Wins
6 personal records and a clean negative split — second half faster than the first (excellent pacing).
Held 5:10/km on flat terrain (~5:08 GAP) while sustaining ~346W average power, showing strong functional power output.
Watch Outs
Weekly load spike >30% vs previous week — increased risk of fatigue or injury; avoid adding more hard volume in the next 48–72 hours.
High avg HR (~170 bpm) with +10% HR drift and 100% time in Z4-5 — indicates heavy cardiovascular stress; be cautious with back-to-back hard sessions.