TL;DR
This was a controlled aerobic run with some mid-run surges, and it sits well above your recent baseline because you had no running in the last 7 days. On flat terrain you averaged 5:35/km with ~5:34/km GAP, so the hills barely changed the overall effort.
Terrain
Grade Adjusted Pace
5:34/km
Hills delta: 0:02/km
How it unfolded
You opened briskly, with the first meaningful split already around 5:31/km and HR jumping into the 170s, then you briefly shifted faster through 1-2 km before settling back. The middle of the run was choppier: a few surges were followed by a fade around 4.16 km, where pace dropped to 6:31/km while HR stayed elevated, likely helped by the 10°C conditions and light wind keeping effort honest rather than hot-weather strain. After that, you steadied out again and finished more controlled, with HR gradually easing even as pace varied.
Key Stats
Distance
7.06 km
Time
39.5 min
Avg Pace
5:35/km
GAP
5:34/km
Delta: 0:02/km
Elevation
20 m
Aerobic decoupling
-2.1%
well-conditioned
Avg Power
320.3 W
319 W NP
Avg HR
162.1 bpm
Max HR
175 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:03 | 5:07/km | +10.8% |
| 1/2 mile | 4:12 | 5:13/km | +8.6% |
| 1K | 5:15 | 5:15/km | +7.5% |
| 1 mile | 8:35 | 5:20/km | +6.8% |
| 2 mile | 17:32 | 5:27/km | — |
| 5K | 27:30 | 5:30/km | — |
Race Predictions
5K
27:22
5:28/km
10K
57:04
5:42/km
Half
2:05:55
5:58/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
0 km
0 runs, 0 m
Last 14 Days
3.22 km
1 runs, 98 m
Wins
Held a solid aerobic effort for the full run: 46% in Z2 and 53% in Z3, with only 2 m/km of climbing impact.
Despite the stop-start feel, HR drift was negative (-5%) and pace stayed efficient at ~5:34/km GAP on a basically flat route.
Watch Outs
Big load-spike flag: coming off 12.1 days without a run, this session is a sharp jump in stress, so monitor calves, shins, and Achilles over the next 48 hours.
HR was relatively high for the pace (162 avg, 175 max), and the effort shape shows a few hard surges early and mid-run; keep the next day truly easy to absorb it.