12 × 1km
Source: own Strava export
A fitness-test interval set used 2km repeats for the main load, then 1km repeats at a slightly faster pace, with 60s static recoveries. The bonus block extended the work beyond the planned sequence, making the session a test of pace under leg fatigue.
The 12 work laps stayed between 3:29/km and 3:44/km, and the bonus work did not produce a late fade: the final two were 3:30/km and 3:33/km. Heart rate was less orderly, reaching 182 before reading 139 on rep eleven and 169 on rep twelve; max HR was 187.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:41 | 3:41/km | 165 | — |
| 2 | 3:44 | 3:44/km | 173 | 1:00 |
| 3 | 3:35 | 3:35/km | 151 | — |
| 4 | 3:40 | 3:41/km | 156 | 1:00 |
| 5 | 3:38 | 3:38/km | 172 | — |
| 6 | 3:41 | 3:41/km | 182 | 1:00 |
| 7 | 3:29 | 3:29/km | 179 | 1:00 |
| 8 | 3:29 | 3:29/km | 179 | 1:00 |
| 9 | 3:37 | 3:37/km | 165 | — |
| 10 | 3:42 | 3:42/km | 180 | 1:30 |
| 11 | 3:30 | 3:30/km | 139 | 1:00 |
| 12 | 3:33 | 3:33/km | 169 | 1:00 |
What the engine saw
- 12 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 64s.
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.