TL;DR
This was a longer, harder effort — 58% longer than your 7-day average and ~12% faster than usual; raw pace 5:24/km versus GAP ≈ 5:16/km, so you pushed on rolling terrain.
Terrain
Grade Adjusted Pace
5:16/km
Hills delta: 0:08/km
Key Stats
Distance
8.54 km
Time
46.1 min
Avg Pace
5:24/km
GAP
5:16/km
Delta: 0:08/km
Elevation
115 m
Avg HR
156.7 bpm
Max HR
175 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
10.82 km
2 runs, 194 m
Last 14 Days
10.82 km
2 runs, 194 m
Wins
Negative split — second half faster than the first, showing controlled pacing throughout the effort.
Sustained, steady power (avg 343W, norm 346W) and decent cadence (83.7 spm) on rolling terrain, holding 5:24/km avg with GAP ≈ 5:16/km.
Watch Outs
Distance spike: this run was >50% longer than your recent average — monitor for knee/shin/calf soreness over the next 48–72 hours.
High cardiovascular load: avg HR 157 bpm, HR drift +8% and 100% in zones 4–5 — risk of residual fatigue; prioritize recovery.