Intervalsconfidence 0.83
5 × 100m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 100m
Distance
7.7 km
Moving
38:18
Rep pace
2:52/km
Avg HR
145 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 8.0 kmRan 38:18 · 7.7 kmIF 1.36TSS 117
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float38:18
The decode
The session was an easy Zone 1–2 jog with five recorded 100m-class strides near the end. The strides were intended as controlled accelerations, reaching speed progressively rather than starting as bursts, with relaxed form throughout.
The reps covered 102m, 110m, 118m, 110m and 109m in 19, 19, 19, 19 and 18 seconds. Pace quickened from 3:03/km to 2:43/km before finishing at 2:48/km, with recoveries of 1:29, 1:32, 1:32, 1:31 and 1:58.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:19 | 3:03/km | 156 | 1:29 |
| 2 | 0:19 | 2:54/km | 124 | 1:32 |
| 3 | 0:19 | 2:43/km | 127 | 1:32 |
| 4 | 0:19 | 2:54/km | 121 | 1:31 |
| 5 | 0:18 | 2:48/km | 128 | 1:58 |
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 96s.
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
Recovery27%
Z2
Endurance59%
Z3
Tempo15%
Z4
Threshold0%
Z5
VO₂max0%
Pace
Z1
Easy45%
Z2
Endurance51%
Z3
Tempo0%
Z4
Threshold0%
Z5
VO₂max2%
Z6
Speed3%
Power
Z1
Recovery15%
Z2
Endurance7%
Z3
Tempo67%
Z4
Threshold7%
Z5
VO₂max3%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+13.7%
Effort & efficiency
1.01
Running effectiveness
speed per watt/kg, reps
5.7 w/kg
Power-to-weight
rep average
2.54
Efficiency factor
norm. power per bpm
1.06
Variability index
1.0 = perfectly even power
3.9%
Rep consistency
pace spread across reps, lower is tighter
804 kJ
Total work
mechanical energy
536 kcal
Energy
estimated burn
724 bpk
Cardiac cost
heartbeats per km
0%
Above threshold
≥ 164 bpm (Z4+)
+0:38/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace31°C · +22 m
Actual
2:52/km
Grade-adjusted
2:52/km
Heat-adjusted
2:42/km
−10s/km
True effort
2:42/km
−10s/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.