TL;DR
This was a strong, rolling-tempo style run: faster than your recent average by 9% and on lower elevation, while still posting a 5K personal record. Heart rate stayed high and load is already spiking, so this was a quality effort rather than an easy day.
Terrain
Grade Adjusted Pace
4:50/km
Hills delta: 0:05/km
Key Stats
Distance
5.76 km
Time
28.4 min
Avg Pace
4:55/km
GAP
4:50/km
Delta: 0:05/km
Elevation
53 m
Avg HR
163.7 bpm
Max HR
187 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
14.88 km
2 runs, 202 m
Last 14 Days
25.7 km
4 runs, 396 m
Wins
New 5K personal record, with a negative split and a solid finish on rolling terrain (~4:50/km GAP vs 4:55/km raw pace).
Good execution under load: held faster-than-baseline pace despite hills, showing improved speed and pacing control.
Watch Outs
Weekly load spike flagged - your 7-day volume jumped >30% vs the prior week, so prioritize recovery in the next 24-48h.
High intensity cost was real: 81% of time in Z4-5 with +8% HR drift, which suggests fatigue and a need to back off before the next hard session.