Intervalsconfidence 0.83
3 × 100m hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3 × 100m hills
Distance
10.4 km
Moving
52:13
Rep pace
3:54/km
Avg HR
150 bpm
Reps
3
Planned vs actual · TrainingPeaksPlanned 8.0 kmRan 52:13 · 10.4 kmIF 1.31TSS 149
Shape of the sessionEasyWorkFastest
warm up
cool down
0:003 × work / float52:13
The decode
Three 20-second hill reps closed a jog. The placement made the short efforts a late-session test of force and mechanics rather than sustained pace.
The reps quickened from 4:06/km to 3:55/km to 3:42/km, while heart rate rose from 146 to 164 and then held at 163. The set finished fastest and held together.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:21 | 4:06/km | 146 | 0:34 |
| 2 | 0:20 | 3:55/km | 164 | 0:42 |
| 3 | 0:19 | 3:42/km | 163 | 1:17 |
0.83
confidence
What the engine saw
- 3 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 51s.
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
Recovery33%
Z2
Endurance28%
Z3
Tempo13%
Z4
Threshold25%
Z5
VO₂max1%
Pace
Z1
Easy83%
Z2
Endurance15%
Z3
Tempo1%
Z4
Threshold0%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery5%
Z2
Endurance35%
Z3
Tempo31%
Z4
Threshold21%
Z5
VO₂max7%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+11.5%
Effort & efficiency
0.93
Running effectiveness
speed per watt/kg, reps
4.6 w/kg
Power-to-weight
rep average
2.65
Efficiency factor
norm. power per bpm
1.05
Variability index
1.0 = perfectly even power
4.1%
Rep consistency
pace spread across reps, lower is tighter
1273 kJ
Total work
mechanical energy
768 kcal
Energy
estimated burn
813 bpk
Cardiac cost
heartbeats per km
26%
Above threshold
≥ 164 bpm (Z4+)
-0:04/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace15°C · +277 m
Actual
3:54/km
Grade-adjusted
3:54/km
Heat-adjusted
3:54/km
True effort
3:54/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.