Intervalsconfidence 0.83
3 × 300m hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3 × 300m hills
Distance
25.2 km
Moving
122:03
Rep pace
3:43/km
Avg HR
149 bpm
Reps
3
Planned vs actual · TrainingPeaksPlanned 50:00 · 10.0 kmRan 2:02:03 · 25.2 kmIF 1.30TSS 342
Shape of the sessionEasyWorkFastest
warm up
cool down
0:003 × work / float122:03
The decode
A 3/2/1 hill session used escalating effort by feel, with the longest effort controlled and the shortest almost maximal. Jog-down recoveries preserved the hill-specific load between efforts.
The three recorded efforts held 3:42/km, 3:44/km and 3:42/km as heart rate moved from 153 to 159 and then 158. Recoveries shortened from 1:40 to 1:35 to 0:59, but the work pace held.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:58 | 3:42/km | 153 | 1:40 |
| 2 | 0:59 | 3:44/km | 159 | 1:35 |
| 3 | 1:01 | 3:42/km | 158 | 0:59 |
0.83
confidence
What the engine saw
- 3 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 85s.
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
Recovery21%
Z2
Endurance45%
Z3
Tempo34%
Z4
Threshold0%
Z5
VO₂max0%
Pace
Z1
Easy65%
Z2
Endurance30%
Z3
Tempo5%
Z4
Threshold0%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery7%
Z2
Endurance30%
Z3
Tempo42%
Z4
Threshold11%
Z5
VO₂max7%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-6.2%
Effort & efficiency
0.71
Running effectiveness
speed per watt/kg, reps
6.3 w/kg
Power-to-weight
rep average
2.67
Efficiency factor
norm. power per bpm
1.06
Variability index
1.0 = perfectly even power
0.4%
Rep consistency
pace spread across reps, lower is tighter
3093 kJ
Total work
mechanical energy
1829 kcal
Energy
estimated burn
831 bpk
Cardiac cost
heartbeats per km
0%
Above threshold
≥ 164 bpm (Z4+)
-0:08/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace15°C · +328 m
Actual
3:43/km
Grade-adjusted
3:43/km
Heat-adjusted
3:43/km
True effort
3:43/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.