10 × 300m
Source: own Strava export
Ten one-minute hard efforts off one-minute easy recoveries formed a speed session bracketed by steady running. The continuous format kept the effort moving, while the 36 C heat made the later repetitions materially harder. The two steady blocks were intended to remain smooth rather than become additional tests.
The first four efforts held between 3:28/km and 3:32/km before the set settled at 3:34/km to 3:37/km, then slipped to 3:44/km on the final repetition. Heart rate stayed high across the block, reaching 184, and the last five efforts were the most difficult without a complete collapse.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:28/km | 179 | 1:00 |
| 2 | 1:00 | 3:32/km | 179 | 1:00 |
| 3 | 1:00 | 3:31/km | 179 | 1:00 |
| 4 | 1:00 | 3:30/km | 170 | 1:00 |
| 5 | 1:00 | 3:37/km | 180 | 1:00 |
| 6 | 1:00 | 3:37/km | 176 | 1:00 |
| 7 | 1:00 | 3:34/km | 178 | 1:00 |
| 8 | 1:00 | 3:35/km | 180 | 1:00 |
| 9 | 1:00 | 3:36/km | 178 | 1:00 |
| 10 | 1:00 | 3:44/km | 177 | 1:00 |
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
Calibration flags
- Running power threshold estimated from the athlete's half-marathon best efforts (60-min power 476 W, 95% of 20-min power 460 W). Treat power zones and load as ±3%.
- Zones and running threshold are one snapshot, read 2 Jul 2026 and applied to every session in the archive. An older session is scored against today's zones, not the zones the athlete trained with then.
Engine read · editorial decode by Splits
Time in zone
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. The gap between actual and true effort is the day's hidden work: conditions were taxing the clock.