Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
13.2 km
Moving
53:37
Rep pace
3:24/km
Avg HR
166 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:15:00 · 16.0 kmRan 53:37 · 13.2 kmIF 1.43TSS 180
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float53:37
The decode
The session combined tempo work, five 1-minute fast efforts with 1-minute floats, and 10 minutes of threshold running.
The five reps ran at 3:33/km, 3:25/km, 3:18/km, 3:21/km and 3:24/km. The final 10-minute segment was 3:42/km at 183 HR, with the rep sequence holding together after the fastest third effort.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:33/km | 176 | 1:00 |
| 2 | 1:00 | 3:25/km | 182 | 1:00 |
| 3 | 1:00 | 3:18/km | 179 | 1:00 |
| 4 | 1:00 | 3:21/km | 183 | 1:00 |
| 5 | 1:00 | 3:24/km | 181 | 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
Recovery5%
Z2
Endurance22%
Z3
Tempo14%
Z4
Threshold24%
Z5
VO₂max36%
Pace
Z1
Easy11%
Z2
Endurance36%
Z3
Tempo38%
Z4
Threshold12%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery2%
Z2
Endurance11%
Z3
Tempo30%
Z4
Threshold46%
Z5
VO₂max9%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.3%
Effort & efficiency
0.85
Running effectiveness
speed per watt/kg, reps
5.8 w/kg
Power-to-weight
rep average
2.61
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
2.4%
Rep consistency
pace spread across reps, lower is tighter
1444 kJ
Total work
mechanical energy
928 kcal
Energy
estimated burn
718 bpk
Cardiac cost
heartbeats per km
59%
Above threshold
≥ 164 bpm (Z4+)
-0:28/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +64 m
Actual
3:24/km
Grade-adjusted
3:24/km
Heat-adjusted
3:16/km
−8s/km
True effort
3:16/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.