Intervalsconfidence 0.83
10 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
10 × 300m
Distance
22.2 km
Moving
119:35
Rep pace
3:34/km
Avg HR
140 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 24.0 kmRan 1:59:35 · 22.2 kmIF 1.35TSS 361
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float119:35
The decode
This was ten 60-second efforts with 90-second recoveries. Pushups and squats during the off periods made it a combined speed-and-strength set, increasing the cost of each restart rather than allowing passive recovery.
The reps held together and closed faster, moving from 3:41/km to 3:24/km after a mid-set 3:40/km. Heart rate varied from 136 to 158 across the reps rather than rising steadily.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:41/km | 140 | 1:30 |
| 2 | 1:00 | 3:28/km | 148 | 1:30 |
| 3 | 1:00 | 3:32/km | 145 | 1:30 |
| 4 | 1:00 | 3:40/km | 158 | 1:30 |
| 5 | 1:00 | 3:37/km | 136 | 1:30 |
| 6 | 1:00 | 3:37/km | 149 | 1:30 |
| 7 | 1:00 | 3:37/km | 144 | 1:30 |
| 8 | 1:00 | 3:30/km | 157 | 1:30 |
| 9 | 1:00 | 3:29/km | 147 | 1:30 |
| 10 | 1:00 | 3:24/km | 150 | 1:30 |
0.83
confidence
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 90s.
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
Recovery54%
Z2
Endurance41%
Z3
Tempo3%
Z4
Threshold2%
Z5
VO₂max0%
Pace
Z1
Easy86%
Z2
Endurance6%
Z3
Tempo0%
Z4
Threshold6%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery8%
Z2
Endurance34%
Z3
Tempo45%
Z4
Threshold2%
Z5
VO₂max6%
Z6
Anaerobic5%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+6.4%
Effort & efficiency
0.75
Running effectiveness
speed per watt/kg, reps
6.2 w/kg
Power-to-weight
rep average
2.84
Efficiency factor
norm. power per bpm
1.12
Variability index
1.0 = perfectly even power
2.5%
Rep consistency
pace spread across reps, lower is tighter
3084 kJ
Total work
mechanical energy
1670 kcal
Energy
estimated burn
901 bpk
Cardiac cost
heartbeats per km
2%
Above threshold
≥ 164 bpm (Z4+)
+0:06/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace25°C · +94 m
Actual
3:33/km
Grade-adjusted
3:33/km
Heat-adjusted
3:25/km
−8s/km
True effort
3:25/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.