Intervalsconfidence 0.83
5 × 100m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 100m
Distance
6.1 km
Moving
29:55
Rep pace
2:45/km
Avg HR
148 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 6.0 kmRan 29:55 · 6.1 kmIF 1.22TSS 73
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float29:55
The decode
This was a jog followed by a planned set of six 100m strides, building from 65-95% effort with smooth leg turnover as the focus.
Five strides were recorded, covering 94-102m in 15-17s. After 2:46/km and 2:53/km for the first two, the final three were 2:40, 2:42 and 2:42/km; heart rate rose from 151 to 165.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:17 | 2:46/km | 151 | 0:51 |
| 2 | 0:17 | 2:53/km | 157 | 0:52 |
| 3 | 0:16 | 2:40/km | 158 | 0:54 |
| 4 | 0:16 | 2:42/km | 163 | 0:54 |
| 5 | 0:15 | 2:42/km | 165 | 2:46 |
0.83
confidence
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 76s.
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
Recovery30%
Z2
Endurance49%
Z3
Tempo10%
Z4
Threshold12%
Z5
VO₂max1%
Pace
Z1
Easy93%
Z2
Endurance2%
Z3
Tempo1%
Z4
Threshold1%
Z5
VO₂max1%
Z6
Speed4%
Power
Z1
Recovery1%
Z2
Endurance41%
Z3
Tempo49%
Z4
Threshold6%
Z5
VO₂max3%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.3%
Effort & efficiency
1.04
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.52
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
2.9%
Rep consistency
pace spread across reps, lower is tighter
659 kJ
Total work
mechanical energy
439 kcal
Energy
estimated burn
725 bpk
Cardiac cost
heartbeats per km
12%
Above threshold
≥ 164 bpm (Z4+)
-0:12/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace22°C · +24 m
Actual
2:44/km
Grade-adjusted
2:44/km
Heat-adjusted
2:40/km
−4s/km
True effort
2:40/km
−4s/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.