Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
21.2 km
Moving
86:13
Rep pace
3:14/km
Avg HR
172 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:30:00 · 21.6 kmRan 1:26:13 · 21.2 kmIF 1.46TSS 304
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float86:13
The decode
It was a long half-marathon set built around an hour at a comfortable pace just shy of half-marathon goal pace, with five 1-minute efforts.
The sustained hour averaged 3:55/km against the 3:47/km goal pace. The five efforts ran at 3:14/km, 3:10/km, 3:15/km, 3:14/km and 3:16/km, with 1:00 recoveries; session average HR was 172.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:14/km | 132 | 1:00 |
| 2 | 1:00 | 3:10/km | 168 | 1:00 |
| 3 | 1:00 | 3:15/km | 171 | 1:00 |
| 4 | 1:00 | 3:14/km | 171 | 1:00 |
| 5 | 1:00 | 3:16/km | 163 | 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
Recovery10%
Z2
Endurance8%
Z3
Tempo4%
Z4
Threshold11%
Z5
VO₂max67%
Pace
Z1
Easy19%
Z2
Endurance10%
Z3
Tempo66%
Z4
Threshold0%
Z5
VO₂max3%
Z6
Speed2%
Power
Z1
Recovery0%
Z2
Endurance9%
Z3
Tempo22%
Z4
Threshold61%
Z5
VO₂max8%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.4%
Effort & efficiency
0.82
Running effectiveness
speed per watt/kg, reps
6.3 w/kg
Power-to-weight
rep average
2.58
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
1.2%
Rep consistency
pace spread across reps, lower is tighter
2555 kJ
Total work
mechanical energy
1500 kcal
Energy
estimated burn
797 bpk
Cardiac cost
heartbeats per km
78%
Above threshold
≥ 164 bpm (Z4+)
-0:10/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace29°C · +57 m
Actual
3:14/km
Grade-adjusted
3:14/km
Heat-adjusted
3:04/km
−10s/km
True effort
3:04/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.