Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
14.6 km
Moving
61:23
Rep pace
3:16/km
Avg HR
166 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:05:00 · 14.7 kmRan 1:01:23 · 14.6 kmIF 1.41TSS 202
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float61:23
The decode
It was a marathon-specific session: a warm-up, five 1-minute strides, a 30-minute block planned at 4min/km, and a cooldown.
The strides covered 303m, 298m, 313m, 314m and 299m at 3:18/km, 3:21/km, 3:11/km, 3:11/km and 3:21/km, with 1-minute recoveries. The 30-minute block ran at 3:56/km with heart rate at 177.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:18/km | 160 | 1:00 |
| 2 | 1:00 | 3:21/km | 160 | 1:00 |
| 3 | 1:00 | 3:11/km | 167 | 1:00 |
| 4 | 1:00 | 3:11/km | 170 | 1:00 |
| 5 | 1:00 | 3:21/km | 171 | 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
Recovery11%
Z2
Endurance12%
Z3
Tempo7%
Z4
Threshold32%
Z5
VO₂max38%
Pace
Z1
Easy36%
Z2
Endurance8%
Z3
Tempo48%
Z4
Threshold0%
Z5
VO₂max5%
Z6
Speed2%
Power
Z1
Recovery1%
Z2
Endurance13%
Z3
Tempo31%
Z4
Threshold38%
Z5
VO₂max15%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+5.9%
Effort & efficiency
0.88
Running effectiveness
speed per watt/kg, reps
5.8 w/kg
Power-to-weight
rep average
2.60
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
2.3%
Rep consistency
pace spread across reps, lower is tighter
1565 kJ
Total work
mechanical energy
1030 kcal
Energy
estimated burn
707 bpk
Cardiac cost
heartbeats per km
69%
Above threshold
≥ 164 bpm (Z4+)
-0:12/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace29°C · +56 m
Actual
3:16/km
Grade-adjusted
3:16/km
Heat-adjusted
3:06/km
−10s/km
True effort
3:06/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.