TL;DR
This was a stronger-than-average aerobic run: 9% faster than your recent pace on rolling terrain, with only slightly higher heart rate. The hills likely cost about 4 sec/km, so the ~5:10/km GAP shows solid underlying speed.
Terrain
Grade Adjusted Pace
5:10/km
Hills delta: 0:04/km
Key Stats
Distance
3.26 km
Time
17.1 min
Avg Pace
5:14/km
GAP
5:10/km
Delta: 0:04/km
Elevation
23 m
Avg HR
162.4 bpm
Max HR
177 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
7.33 km
2 runs, 97 m
Last 14 Days
7.33 km
2 runs, 97 m
Wins
Held 5:14/km on rolling terrain, which translates to about ~5:10/km GAP on flatter ground.
Good progression marker: no load spike detected, so this faster effort still fits within a stable 7-day pattern.
Watch Outs
Heart rate stayed high for the effort: 100% of time in Z4-5 and +7% drift suggest this was a fairly hard session, not an easy run.
Recent frequency is still low at 2 runs in 7 days; watch for residual fatigue or calf/shin tightness if you stack another quality effort too soon.