Intervalsconfidence 0.83
10 × 600m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
10 × 600m
Distance
13.6 km
Moving
61:33
Rep pace
3:34/km
Avg HR
160 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 1:15:06 · 16.0 kmRan 1:01:33 · 13.6 kmIF 1.31TSS 173
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float61:33
The decode
Ten 600m reps at 10km pace off 200m floats formed a continuous interval set. The easy recoveries kept the work aerobic without fully resetting the legs, making pace control more important than a single fast repetition.
The set tightened from 3:39/km on the third rep to 3:27/km on the sixth, then stayed between 3:31/km and 3:37/km through the finish. Heart rate rose from 166 on the first rep to 176 on the last, while the recoveries averaged 66s.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 2:09 | 3:35/km | 166 | 1:05 |
| 2 | 2:10 | 3:36/km | 171 | 1:06 |
| 3 | 2:12 | 3:39/km | 173 | 1:08 |
| 4 | 2:07 | 3:31/km | 174 | 1:08 |
| 5 | 2:07 | 3:32/km | 172 | 1:07 |
| 6 | 2:04 | 3:27/km | 170 | 1:05 |
| 7 | 2:08 | 3:34/km | 175 | 1:06 |
| 8 | 2:10 | 3:37/km | 174 | 1:06 |
| 9 | 2:09 | 3:35/km | 173 | 1:06 |
| 10 | 2:06 | 3:31/km | 176 | 1:06 |
0.83
confidence
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 66s.
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
Recovery19%
Z2
Endurance27%
Z3
Tempo21%
Z4
Threshold14%
Z5
VO₂max18%
Pace
Z1
Easy75%
Z2
Endurance1%
Z3
Tempo7%
Z4
Threshold16%
Z5
VO₂max1%
Z6
Speed0%
Power
Z1
Recovery13%
Z2
Endurance34%
Z3
Tempo29%
Z4
Threshold13%
Z5
VO₂max10%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-3.5%
Effort & efficiency
0.78
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.52
Efficiency factor
norm. power per bpm
1.07
Variability index
1.0 = perfectly even power
1.6%
Rep consistency
pace spread across reps, lower is tighter
1692 kJ
Total work
mechanical energy
952 kcal
Energy
estimated burn
939 bpk
Cardiac cost
heartbeats per km
33%
Above threshold
≥ 164 bpm (Z4+)
-1:17/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace11°C · +35 m
Actual
3:34/km
Grade-adjusted
3:34/km
Heat-adjusted
3:34/km
True effort
3:34/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.