TL;DR
This was a hilly, moderately hard run and you handled it well: pace was 5% faster than your 7-day average, with a strong ~5:34/km GAP on mountainous terrain. Heart rate was a bit higher than usual, but there were no load spikes and you still finished with a negative split.
Terrain
Grade Adjusted Pace
5:34/km
Hills delta: 0:19/km
Key Stats
Distance
3.24 km
Time
19 min
Avg Pace
5:53/km
GAP
5:34/km
Delta: 0:19/km
Elevation
101 m
Avg HR
157.1 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
5.92 km
2 runs, 165 m
Last 14 Days
5.92 km
2 runs, 165 m
Wins
Held 5:53/km average pace on mountainous terrain, which translates to roughly ~5:34/km GAP — solid execution on a tough route.
Picked up 2 PRs and a negative split, with minimal HR drift (-1%), showing controlled pacing and good finishing strength.
Watch Outs
100% of the run sat in Z4-5, so this was a fairly hard effort for a short run; keep an eye on fatigue over the next 24-48 hours.
Cadence was low at 83.3 spm and the route had 31.2 m/km of climbing, so watch lower-leg and calf soreness if you stack another hard workout soon.