Intervalsconfidence 0.83
10 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
10 × 300m
Distance
20.3 km
Moving
95:14
Rep pace
3:17/km
Avg HR
137 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 14.0 kmRan 1:35:14 · 20.3 kmIF 1.43TSS 322
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float95:14
The decode
The session was a social group run built around ten one-minute efforts with one-minute recoveries.
The efforts moved from 3:21/km, 3:18/km, 3:20/km, 3:19/km and 3:25/km through 3:15/km, 3:11/km, 3:09/km and 3:10/km before closing at 3:22/km. Heart rate reached 145 on rep 3, then finished at 140 on rep 10.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:21/km | 126 | 1:00 |
| 2 | 1:00 | 3:18/km | 140 | 1:00 |
| 3 | 1:00 | 3:20/km | 145 | 1:00 |
| 4 | 1:00 | 3:19/km | 141 | 1:00 |
| 5 | 1:00 | 3:25/km | 139 | 1:00 |
| 6 | 1:00 | 3:15/km | 127 | 1:00 |
| 7 | 1:00 | 3:11/km | 136 | 1:00 |
| 8 | 1:00 | 3:09/km | 138 | 1:00 |
| 9 | 1:00 | 3:10/km | 140 | 1:00 |
| 10 | 1:00 | 3:22/km | 140 | 1:00 |
0.83
confidence
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
Heart rate
Z1
Recovery64%
Z2
Endurance36%
Z3
Tempo0%
Z4
Threshold0%
Z5
VO₂max0%
Pace
Z1
Easy31%
Z2
Endurance38%
Z3
Tempo23%
Z4
Threshold0%
Z5
VO₂max3%
Z6
Speed5%
Power
Z1
Recovery3%
Z2
Endurance19%
Z3
Tempo42%
Z4
Threshold27%
Z5
VO₂max6%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-2.8%
Effort & efficiency
0.84
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.96
Efficiency factor
norm. power per bpm
1.06
Variability index
1.0 = perfectly even power
2.6%
Rep consistency
pace spread across reps, lower is tighter
2824 kJ
Total work
mechanical energy
1325 kcal
Energy
estimated burn
818 bpk
Cardiac cost
heartbeats per km
0%
Above threshold
≥ 164 bpm (Z4+)
-0:25/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace17°C · +52 m
Actual
3:17/km
Grade-adjusted
3:17/km
Heat-adjusted
3:15/km
−2s/km
True effort
3:15/km
−2s/km
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. Adjustments are modest on this one; on a hot day or a hilly route this is where the real work hides.