TL;DR
This was a long, hilly endurance run — 131% longer than your 7-day average and slightly faster than usual; 5:51/km avg (~5:40/km GAP) with higher HR and power than baseline.
Terrain
Grade Adjusted Pace
5:40/km
Hills delta: 0:11/km
Key Stats
Distance
14.43 km
Time
84.4 min
Avg Pace
5:51/km
GAP
5:40/km
Delta: 0:11/km
Elevation
273 m
Avg HR
163.3 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
12.51 km
2 runs, 105 m
Last 14 Days
39.83 km
5 runs, 664 m
Wins
Longest run in 30 days — you stepped up volume (14.4 km) and completed significant climbing (273 m).
Held 5:51/km on a hilly route (~5:40 GAP) with strong sustained power (avg 323 W, NP 332 W) and steady cadence (84.5 spm).
Watch Outs
Distance & elevation spike (>50% longer and ~420% more climbing vs 7-day avg) — monitor knee/shin soreness and overall fatigue for the next 48–72 hours.
High cardiovascular load (avg HR 163 bpm, +7% HR drift, 100% time in Z4–5) — avoid another hard session immediately and prioritize recovery (sleep, nutrition, easy movement).