TL;DR
This was a hilly night run with a strong negative split, and the raw 6:29/km pace likely translates to about 6:12/km GAP on flatter ground. Compared with your recent baseline, there’s no meaningful load comparison because you haven’t run in the last 7–14 days, but the effort itself was moderately hard.
Terrain
Grade Adjusted Pace
6:12/km
Hills delta: 0:17/km
Key Stats
Distance
2.92 km
Time
19 min
Avg Pace
6:29/km
GAP
6:12/km
Delta: 0:17/km
Elevation
83 m
Avg HR
144.7 bpm
Max HR
168 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
0 km
0 runs, 0 m
Wins
Held 6:29/km on hilly terrain (~6:12/km GAP), which shows good efficiency when the route gets tougher.
Negative split plus a lower second-half HR suggests you paced the run well and finished stronger than you started.
Watch Outs
HR drift was -11% with 72% of time in Z4-5, so this was a fairly hard effort despite the short duration; keep an eye on fatigue over the next 24–48 hours.
Cadence at 82 spm is low for a run this short and hilly, so watch for overstriding or calf/Achilles loading on climbs and descents.