TL;DR
This was a hilly harder-effort run that came in 5% faster than your recent average while keeping heart rate slightly below baseline. You also handled the terrain well, with an estimated ~5:20/km GAP versus 5:37/km raw pace.
Terrain
Grade Adjusted Pace
5:20/km
Hills delta: 0:17/km
Key Stats
Distance
4 km
Time
22.5 min
Avg Pace
5:37/km
GAP
5:20/km
Delta: 0:17/km
Elevation
110 m
Avg HR
154 bpm
Max HR
182 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
6.23 km
2 runs, 183 m
Last 14 Days
9.16 km
3 runs, 266 m
Wins
Held 5:37/km on a demanding course with 27.5 m/km elevation gain, which translates to about ~5:20/km GAP.
Nice execution: negative split plus 2 PRs shows strong pacing and a controlled finish rather than fading late.
Watch Outs
Weekly volume jumped >30% vs the prior week, so watch for lingering fatigue or niggles over the next 48 hours.
This was a full-threshold effort (100% in Z4-5) with max HR 182 bpm; keep the next session easy to avoid stacking hard stress.