TL;DR
This was a short but hard run, with pace about 10% faster than your recent average while HR ran 14% higher than baseline. On a flat route you still averaged ~5:03/km (about 5:01/km GAP), so this was a quality effort rather than an easy one.
Terrain
Grade Adjusted Pace
5:01/km
Hills delta: 0:02/km
How it unfolded
You went out fast right away, dipping to about 4:40/km in the first 200 m, and HR jumped quickly into the high 170s and then 190s. After that, pace settled around 4:56-5:08/km through the middle, with a brief slowdown around 1.34 km before you recovered and finished more steadily near 5:01/km. HR stayed elevated throughout, with only a small drift upward overall, and the cool 10°C conditions likely helped keep this from feeling even harder.
Key Stats
Distance
2.22 km
Time
11.2 min
Avg Pace
5:03/km
GAP
5:01/km
Delta: 0:02/km
Elevation
11 m
Avg Power
357.3 W
351 W NP
Avg HR
184.2 bpm
Max HR
194 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 1:51 | 4:38/km | — |
| 1/2 mile | 3:52 | 4:48/km | — |
| 1K | 4:53 | 4:53/km | — |
| 1 mile | 8:02 | 4:59/km | — |
Race Predictions
5K
26:32
5:18/km
Riegel projection from today's effort — a rough estimate, most accurate near this distance.
Charts
Grade Profile (by split)
Uses split elevation difference; positive = uphill.
Pace Snapshot
Avg pace vs GAP vs 7-day avg pace.
Per-km splits (pace + HR)
Bars = pace/km, line = HR. Lower bar = faster.
Time in HR zones
Share of moving time by heart-rate zone.
Route
Elevation profile
Altitude over distance.
Training Load — last 14 days
Daily relative effort (Strava suffer score), runs + swims.
Rolling Summary
Last 7 Days
7.06 km
1 runs, 20 m
Last 14 Days
10.28 km
2 runs, 118 m
Wins
Held a fast pace on mostly flat terrain: 5:03/km average, ~5:01/km GAP, despite 81% humidity and a breezy 13 km/h wind.
Strong finish after a fast opening: you started around 4:40/km and still closed with a late pickup near 5:01/km, showing decent resilience over a short effort.
Watch Outs
HR was very high for the distance: 82% of time in Z4-5 with a 194 bpm max, which is a big load for a run this short.
Back-to-back run plus a weekly volume spike increases injury/fatigue risk; monitor calves, Achilles, and quads over the next 24-48 hours.