Intervalsconfidence 0.83
3 × 100m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3 × 100m
Distance
15.8 km
Moving
72:16
Rep pace
2:54/km
Avg HR
154 bpm
Reps
3
Planned vs actual · TrainingPeaksPlanned 22.0 kmRan 1:12:16 · 15.8 kmIF 1.36TSS 221
Shape of the sessionEasyWorkFastest
warm up
cool down
0:003 × work / float72:16
The decode
This was a steady endurance run with three short accelerations. The long continuous opening block made the accelerations a late-session neuromuscular test rather than a standalone speed set.
The first two efforts held close at 2:46/km and 2:49/km before the third fell to 3:07/km. Heart rate stayed between 146 and 148 across the work, with recoveries of 1:04 and 1:02 before the final cooldown.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:13 | 2:46/km | 148 | 1:04 |
| 2 | 0:12 | 2:49/km | 147 | 1:02 |
| 3 | 0:14 | 3:07/km | 146 | 0:12 |
0.83
confidence
What the engine saw
- 3 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 46s.
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
Recovery24%
Z2
Endurance26%
Z3
Tempo17%
Z4
Threshold17%
Z5
VO₂max16%
Pace
Z1
Easy40%
Z2
Endurance52%
Z3
Tempo8%
Z4
Threshold1%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance26%
Z3
Tempo42%
Z4
Threshold23%
Z5
VO₂max7%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-16.2%
Effort & efficiency
0.96
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.67
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
5.3%
Rep consistency
pace spread across reps, lower is tighter
2015 kJ
Total work
mechanical energy
1130 kcal
Energy
estimated burn
834 bpk
Cardiac cost
heartbeats per km
33%
Above threshold
≥ 164 bpm (Z4+)
-0:42/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace23°C · +178 m
Actual
2:53/km
Grade-adjusted
2:53/km
Heat-adjusted
2:48/km
−5s/km
True effort
2:48/km
−5s/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.