Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
16.1 km
Moving
69:47
Rep pace
3:21/km
Avg HR
144 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:05:00 · 15.1 kmRan 1:09:47 · 16.1 kmIF 0.65TSS 55
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float69:47
The decode
Five one-minute hard reps with one-minute easy recoveries made up the speed block. A three-minute recovery separated that work from the 30-minute steady-state block, giving the session two distinct demands: fast running under incomplete recovery and sustained aerobic control.
The rep pace moved only from 3:18/km to 3:24/km, while HR moved from 140 to 144. The 30-minute steady block ran at 3:59/km at HR 142, while the following 12:00 and 4:47 segments both recorded HR 157.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:18/km | 140 | 1:00 |
| 2 | 1:00 | 3:22/km | 143 | 1:00 |
| 3 | 1:00 | 3:17/km | 140 | 1:00 |
| 4 | 1:00 | 3:23/km | 141 | 1:00 |
| 5 | 1:00 | 3:24/km | 144 | 1:00 |
0.83
confidence
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
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
Recovery46%
Z2
Endurance34%
Z3
Tempo19%
Z4
Threshold1%
Z5
VO₂max0%
Pace
Z1
Easy33%
Z2
Endurance28%
Z3
Tempo34%
Z4
Threshold4%
Z5
VO₂max1%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance13%
Z3
Tempo47%
Z4
Threshold30%
Z5
VO₂max9%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+8.1%
Effort & efficiency
0.75
Running effectiveness
speed per watt/kg, reps
6.6 w/kg
Power-to-weight
rep average
2.92
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
1.3%
Rep consistency
pace spread across reps, lower is tighter
1789 kJ
Total work
mechanical energy
1030 kcal
Energy
estimated burn
646 bpk
Cardiac cost
heartbeats per km
1%
Above threshold
≥ 164 bpm (Z4+)
-0:08/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +61 m
Actual
3:21/km
Grade-adjusted
3:21/km
Heat-adjusted
3:13/km
−8s/km
True effort
3:13/km
−8s/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.