Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
12.2 km
Moving
50:55
Rep pace
3:26/km
Avg HR
156 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 1:05:00Ran 50:55 · 12.2 kmIF 1.56TSS 205
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float50:55
The decode
A threshold session with tempo, fast/float repetitions, and a closing threshold block. The one-minute floats interrupted the sustained work without making the middle section fully continuous, while the headwind in the last five minutes added resistance to the closing effort.
The fast minutes moved between 3:19/km and 3:36/km, with the final rep slowest. Heart rate rose from 168 on the first rep to 177 on the fifth, then reached 180 during the closing 10-minute threshold block.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:24/km | 168 | 1:00 |
| 2 | 1:00 | 3:19/km | 171 | 1:00 |
| 3 | 1:00 | 3:30/km | 170 | 1:00 |
| 4 | 1:00 | 3:20/km | 174 | 1:00 |
| 5 | 1:00 | 3:36/km | 177 | 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
Recovery31%
Z2
Endurance12%
Z3
Tempo13%
Z4
Threshold18%
Z5
VO₂max26%
Pace
Z1
Easy22%
Z2
Endurance29%
Z3
Tempo31%
Z4
Threshold14%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance5%
Z3
Tempo45%
Z4
Threshold44%
Z5
VO₂max5%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+14.6%
Effort & efficiency
0.83
Running effectiveness
speed per watt/kg, reps
5.8 w/kg
Power-to-weight
rep average
2.72
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
3.2%
Rep consistency
pace spread across reps, lower is tighter
1294 kJ
Total work
mechanical energy
846 kcal
Energy
estimated burn
657 bpk
Cardiac cost
heartbeats per km
44%
Above threshold
≥ 164 bpm (Z4+)
+0:01/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace26°C · +43 m
Actual
3:26/km
Grade-adjusted
3:26/km
Heat-adjusted
3:17/km
−9s/km
True effort
3:17/km
−9s/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.