TL;DR
A hilly hard-effort run with strong pacing: you averaged 5:33/km on mountainous terrain, which was about 1% faster than your recent average and roughly 0:19/km slower than the estimated flat-equivalent GAP. Heart rate was elevated versus baseline, so this was more taxing than the pace alone suggests.
Terrain
Grade Adjusted Pace
5:14/km
Hills delta: 0:19/km
Key Stats
Distance
3.22 km
Time
17.9 min
Avg Pace
5:33/km
GAP
5:14/km
Delta: 0:19/km
Elevation
98 m
Avg HR
163.4 bpm
Max HR
192 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
4 km
1 runs, 110 m
Last 14 Days
10.23 km
3 runs, 293 m
Wins
Negative split on a mountainous route shows solid control and a good finish under pressure.
Held 5:33/km average pace with ~5:14/km GAP, which is a strong efficiency mark on 30.5 m/km terrain.
Watch Outs
94% of time in Z4-5 and max HR hit 192 bpm, so this was a near-race-effort day rather than an easy run.
Low recent volume plus 5.1 days since the last run means you should watch for residual fatigue or soreness over the next 24-48 hours.