Intervalsconfidence 0.83
3 × 5km
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3 × 5km
Distance
19.4 km
Moving
83:04
Rep pace
3:57/km
Avg HR
168 bpm
Reps
3
Planned vs actual · TrainingPeaksPlanned 1:27:32 · 20.5 kmRan 1:23:04 · 19.4 kmIF 1.60TSS 353
Shape of the sessionEasyWorkFastest
warm up
cool down
0:003 × work / float83:04
The decode
It was a sub-threshold set of 3 × 5km with 3:00 walk-or-jog recoveries between the reps.
The reps ran 3:55/km, 3:57/km and 3:58/km, with heart rate moving from 166 to 180 to 181. The pace held together as heart rate rose.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 19:34 | 3:55/km | 166 | 3:00 |
| 2 | 19:45 | 3:57/km | 180 | 3:00 |
| 3 | 19:50 | 3:58/km | 181 | 1:32 |
0.83
confidence
What the engine saw
- 3 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 151s.
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
Recovery19%
Z2
Endurance5%
Z3
Tempo5%
Z4
Threshold20%
Z5
VO₂max52%
Pace
Z1
Easy30%
Z2
Endurance4%
Z3
Tempo65%
Z4
Threshold1%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery4%
Z2
Endurance15%
Z3
Tempo27%
Z4
Threshold37%
Z5
VO₂max14%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+12.2%
Effort & efficiency
0.71
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.59
Efficiency factor
norm. power per bpm
1.05
Variability index
1.0 = perfectly even power
0.6%
Rep consistency
pace spread across reps, lower is tighter
2137 kJ
Total work
mechanical energy
1407 kcal
Energy
estimated burn
744 bpk
Cardiac cost
heartbeats per km
72%
Above threshold
≥ 164 bpm (Z4+)
+0:04/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace30°C · +62 m
Actual
3:57/km
Grade-adjusted
3:57/km
Heat-adjusted
3:43/km
−14s/km
True effort
3:43/km
−14s/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.