TL;DR
This was a hilly easy walk/run effort with a lot more volume than your recent norm: +54% distance and +169% elevation versus your 7-day average. Raw pace was slower, but the rolling route only explains a small part of it, with GAP still around 12:47/km.
Terrain
Grade Adjusted Pace
12:47/km
Hills delta: 0:08/km
How it unfolded
You started controlled, then gradually picked up through the first 2.4 km, moving from roughly 12:26/km to 10:10/km before the effort became more stop-start around 2.9-3.8 km. That middle section looks like the roughest patch, with several major pace drops likely from terrain, pauses, or fatigue, before you regrouped and came back with a stronger finish over the final kilometer. The humid conditions and rolling hills likely made the raw pace look worse than the underlying effort, and the GAP suggests the climbing only explains part of the slowdown.
Key Stats
Distance
5.91 km
Time
76.4 min
Avg Pace
12:55/km
GAP
12:47/km
Delta: 0:08/km
Elevation
83 m
Race Predictions
5K
1:03:57
12:47/km
10K
2:13:21
13:20/km
Half
4:54:13
13:57/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.
Route
Elevation profile
Altitude over distance.
Training Load — last 14 days
Daily relative effort (Strava suffer score, minutes where missing), runs + swims.
Rolling Summary
Last 7 Days
3.83 km
1 runs, 31 m
Last 14 Days
13.4 km
2 runs, 162 m
Wins
Handled a longer, hillier route without blowing up: 5.91 km on 83 m of climbing, with an estimated 12:47/km GAP on rolling terrain.
Finished with some strong surges late in the effort shape, suggesting you still had enough in reserve despite the humid 14°C conditions.
Watch Outs
Distance and elevation spikes both flag higher load than usual; monitor calves, Achilles, knees, and feet for the next 24-48 hours.
The effort shape had several big slowdowns/stoppages mid-run, so the session was less steady than the average pace suggests; fatigue or route interruptions may have increased stress.