TL;DR
This was a solid hard-effort run on rolling terrain, averaging 5:32/km with an estimated ~5:25/km GAP. It was a clear intensity jump from your recent baseline after 8.3 days off, but there’s no load-spike warning.
Terrain
Grade Adjusted Pace
5:25/km
Hills delta: 0:07/km
Key Stats
Distance
3.63 km
Time
20.1 min
Avg Pace
5:32/km
GAP
5:25/km
Delta: 0:07/km
Elevation
45 m
Avg HR
166.2 bpm
Max HR
180 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
0 km
0 runs, 0 m
Last 14 Days
23.17 km
3 runs, 429 m
Wins
Held 5:32/km on a rolling route with only ~7 sec/km lost to hills, so the underlying pace effort was stronger than the raw pace suggests.
HR stayed controlled enough for a quality effort with only +3% drift, which is a decent sign that you didn’t fade badly late.
Watch Outs
100% of the run was in Z4-5, so this was a very hard session relative to your recent 14-day volume; don’t stack another intense workout too soon.
Cadence at 84.9 spm looks low if that metric is per leg-stride; if it’s total cadence, still worth checking form and turnover on easier days to avoid overstriding.