TL;DR
This was a controlled easy run with a strong negative split, and it came in a bit slower than your recent average pace while using less heart-rate effort. On rolling terrain, the ~5:53/km raw pace was roughly ~5:49/km GAP, so the effort was a touch better than the pace suggests.
Terrain
Grade Adjusted Pace
5:49/km
Hills delta: 0:05/km
How it unfolded
The run started conservatively, with the first few kilometers hovering around the mid-6:20s to 6:30s/km while heart rate settled in the low-to-mid 130s. You then found rhythm in the middle, dipping into the 5:20s to 5:30s/km range, and despite a brief spike around 2.6 km your finish stayed controlled and faster than the opening split. With 13°C feels-like 9°C and a steady wind, the conditions were runnable but still enough to make the pace look a bit slower than the underlying effort.
Key Stats
Distance
3.83 km
Time
22.6 min
Avg Pace
5:53/km
GAP
5:49/km
Delta: 0:05/km
Elevation
31 m
Aerobic decoupling
6.7%
cardiac drift
Avg Power
293.2 W
294 W NP
Avg HR
141.2 bpm
Max HR
158 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:11 | 5:28/km | +18% |
| 1/2 mile | 4:26 | 5:31/km | +14.7% |
| 1K | 5:34 | 5:34/km | +14% |
| 1 mile | 9:14 | 5:44/km | +14.9% |
| 2 mile | 18:52 | 5:52/km | +7.6% |
Race Predictions
5K
29:55
5:59/km
10K
1:02:23
6:14/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
9.56 km
1 runs, 131 m
Last 14 Days
9.56 km
1 runs, 131 m
Wins
Negative split: you finished faster than you started, which is a sign of good control and late-run strength.
Effort stayed mostly aerobic: 93% in Z2 with avg HR 141 bpm, well below your recent 155 bpm average despite the hills and wind.
Watch Outs
HR drift was +8%, so even on a shorter run the effort crept up later; keep an eye on hydration, warm-up, and pacing on the next outing.
Cadence at 82.5 spm looks low for a run at this pace, so monitor whether this reflects stride length, terrain, or a sensor issue.