TL;DR
This was a steady rolling-hills run with a moderate aerobic load, and it came after 9.9 days off so it was effectively a re-entry session rather than a spike. Raw pace was 5:50/km, but the ~5:41/km GAP shows the hills cost you about 8 sec/km.
Terrain
Grade Adjusted Pace
5:41/km
Hills delta: 0:08/km
How it unfolded
The run opened conservatively, then you settled into a quicker middle stretch around 1.6-3.3 km before easing off through the flatter and downhill section around 4.1-5.6 km. The toughest patch came from roughly 4.9-6.2 km, where pace faded and HR climbed, likely as the route turned more demanding; after that you regrouped and finished much stronger with a fast last kilometer. Cool conditions helped, but the +5% HR drift shows the effort still rose as the run went on.
Key Stats
Distance
9.56 km
Time
55.8 min
Avg Pace
5:50/km
GAP
5:41/km
Delta: 0:08/km
Elevation
131 m
Aerobic decoupling
9.4%
cardiac drift
Avg Power
300.5 W
305 W NP
Avg HR
154.6 bpm
Max HR
177 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:04 | 5:10/km | +11.7% |
| 1/2 mile | 4:12 | 5:13/km | +8.6% |
| 1K | 5:15 | 5:15/km | +7.5% |
| 1 mile | 8:32 | 5:18/km | +6.2% |
| 2 mile | 17:38 | 5:29/km | +0.6% |
| 5K | 28:18 | 5:40/km | +2.9% |
Race Predictions
5K
28:03
5:37/km
Half
2:09:01
6:07/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
9.29 km
2 runs, 31 m
Wins
Held 9.56 km on rolling terrain at 5:50/km with ~5:41/km GAP, so the aerobic effort was stronger than the raw pace suggests.
Stayed mostly controlled in Z2 (81%) with no Z4-5 time, which is a solid sign you kept the run aerobic despite the climbs and one rough patch.
Watch Outs
HR drift was +5% and the mid-run section from about 4.9 to 6.2 km slowed noticeably, which suggests the hills or rhythm changes pushed effort up more than the pace shows.
You had 9.9 days since the last run and only 2 runs in the last 14 days, so the next 48 hours should be watched for calf/Achilles/quad soreness as load ramps back up.