Intervalsconfidence 0.88
10 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
10 × 300m
Distance
14.4 km
Moving
58:09
Rep pace
3:30/km
Avg HR
169 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 1:20:00 · 16.0 kmRan 58:09 · 14.4 kmIF 1.45TSS 200
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float58:09
The decode
A continuous threshold session with 10 one-minute reps. It moved from goal half-marathon pace through alternating work and float, then finished at goal 10k pace, making the recoveries part of the load rather than a reset.
The reps held between 3:24/km and 3:36/km, with heart rate at 176-181. The closing 10 minutes at 3:38/km reached 183, so the session finished under its highest cardiovascular load.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:28/km | 178 | 1:00 |
| 2 | 1:00 | 3:24/km | 179 | 1:00 |
| 3 | 1:00 | 3:31/km | 176 | 1:00 |
| 4 | 1:00 | 3:31/km | 178 | 1:00 |
| 5 | 1:00 | 3:31/km | 176 | 1:00 |
| 6 | 1:00 | 3:29/km | 178 | 1:00 |
| 7 | 1:00 | 3:36/km | 179 | 1:00 |
| 8 | 1:00 | 3:25/km | 178 | 1:00 |
| 9 | 1:00 | 3:34/km | 181 | 1:00 |
| 10 | 1:00 | 3:33/km | 176 | 1:00 |
0.88
confidence
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
- Matches the athlete's own session label.
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
Heart rate
Z1
Recovery6%
Z2
Endurance16%
Z3
Tempo10%
Z4
Threshold20%
Z5
VO₂max48%
Pace
Z1
Easy23%
Z2
Endurance20%
Z3
Tempo28%
Z4
Threshold27%
Z5
VO₂max2%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance1%
Z3
Tempo37%
Z4
Threshold42%
Z5
VO₂max17%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+3.2%
Effort & efficiency
0.81
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.63
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
1.7%
Rep consistency
pace spread across reps, lower is tighter
1580 kJ
Total work
mechanical energy
1005 kcal
Energy
estimated burn
705 bpk
Cardiac cost
heartbeats per km
69%
Above threshold
≥ 164 bpm (Z4+)
-0:14/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +25 m
Actual
3:30/km
Grade-adjusted
3:30/km
Heat-adjusted
3:22/km
−8s/km
True effort
3:22/km
−8s/km
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.