5 × 5min
Source: own Strava export
The session was a five-repetition interval set built around five-minute efforts, walk recoveries, and five minutes of continued running after reaching the top. The intended effort was strong rather than maximal, at 7–8 RPE, with the four five-minute reps targeted around reference pace and the final one faster.
The first four five-minute reps ran at 3:55/km, 3:51/km, 4:00/km and 3:45/km, with heart rate rising from 171 to 181. The third rep dipped before the fastest fourth, so the set held together despite uneven pacing. A fifth recorded rep lasted 4:33 at 5:14/km with HR 150.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 5:00 | 3:55/km | 171 | 2:35 |
| 2 | 5:00 | 3:51/km | 178 | 2:37 |
| 3 | 5:00 | 4:00/km | 177 | 2:50 |
| 4 | 5:00 | 3:45/km | 181 | — |
| 5 | 4:33 | 5:14/km | 150 | — |
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 161s.
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
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.