Intervalsconfidence 0.83
3, 2, 1 Hill Repeats
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3, 2, 1 Hill Repeats
Distance
16.3 km
Moving
80:02
Rep pace
4:20/km
Avg HR
158 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned not setRan 1:20:02 · 16.3 kmIF 1.36TSS 245
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float80:02
The decode
A six-rep interval set on asphalt alternated 3-minute and 2-minute efforts. The alternating durations demanded pace control, while the asphalt and 35 C added environmental load.
The pace softened late: the final 3-minute rep was 4:29/km against 4:23/km initially, and the final 2-minute rep was 4:19/km against 4:12/km. Heart rate climbed across both rep types, reaching 179 on the final 3-minute effort and 178 on the final 2-minute effort.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:00 | 4:23/km | 169 | 3:56 |
| 2 | 2:00 | 4:12/km | 171 | 2:53 |
| 3 | 3:00 | 4:22/km | 177 | 4:43 |
| 4 | 2:00 | 4:16/km | 176 | 3:03 |
| 5 | 3:00 | 4:29/km | 179 | 3:57 |
| 6 | 2:00 | 4:19/km | 178 | 2:52 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 214s.
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
Recovery18%
Z2
Endurance26%
Z3
Tempo15%
Z4
Threshold19%
Z5
VO₂max22%
Pace
Z1
Easy76%
Z2
Endurance17%
Z3
Tempo7%
Z4
Threshold0%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery7%
Z2
Endurance48%
Z3
Tempo19%
Z4
Threshold10%
Z5
VO₂max9%
Z6
Anaerobic8%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+5.6%
Effort & efficiency
0.54
Running effectiveness
speed per watt/kg, reps
7.1 w/kg
Power-to-weight
rep average
2.65
Efficiency factor
norm. power per bpm
1.11
Variability index
1.0 = perfectly even power
2.1%
Rep consistency
pace spread across reps, lower is tighter
1972 kJ
Total work
mechanical energy
1222 kcal
Energy
estimated burn
858 bpk
Cardiac cost
heartbeats per km
41%
Above threshold
≥ 164 bpm (Z4+)
-0:02/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace35°C · +332 m
Actual
4:20/km
Grade-adjusted
4:20/km
Heat-adjusted
4:01/km
−19s/km
True effort
4:01/km
−19s/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.