4.9km tempo
Source: own Strava export
This was a three-block tempo progression from marathon effort through half-marathon effort to 10km effort, with three-minute floats between blocks. The descending targets made it a controlled progression rather than three isolated efforts, while the floats kept the load continuous.
The work accelerated from 4:06/km at 167 HR to 3:53/km at 176, then 3:36/km at 180. The floats slowed to 4:43/km and 4:57/km, but HR fell only to 152 and 164, so recovery remained incomplete. The final block lasted 6 minutes rather than the prescribed 8, and the progression still held together.
What the engine saw
- A sustained elevated-effort block with controlled pace variation.
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
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.