5 × 300m
Source: own Strava export
Five one-minute fast reps with one-minute recoveries formed the opening block of an interval sandwich. The session then demanded a controlled shift into half-marathon effort, a faster middle segment, and a return to sustained pace, making the transitions as important as the speed.
The five reps stayed tightly grouped between 3:13/km and 3:19/km as heart rate rose from 153 to 171, while recovery heart rate reached 176. The sustained work ran at 3:49/km, 3:35/km and 3:46/km, with heart rate at 176, 184 and 179; the closing block was faster than the first.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:13/km | 153 | 1:00 |
| 2 | 1:00 | 3:17/km | 162 | 1:00 |
| 3 | 1:00 | 3:15/km | 171 | 1:00 |
| 4 | 1:00 | 3:19/km | 170 | 1:00 |
| 5 | 1:00 | 3:17/km | 171 | 1:00 |
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
- Matches the athlete's own session label.
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.