Tempoconfidence 0.75
5.6km tempo
Colin Dismuke50 km / marathon build
Source: own Strava export
Tempo
5.6km tempo
Distance
18.3 km
Moving
80:45
Avg HR
159 bpm
Planned vs actual · TrainingPeaksPlanned 1:17:00 · 17.7 kmRan 1:20:45 · 18.3 kmIF 1.51TSS 306
Shape of the sessionEasyWorkFastest
0:00session80:45
The decode
A lactate-threshold test built around a 20-minute all-out effort was designed to capture average heart rate for zone setting. The one-minute turnover work and five-minute 8/10 effort made it a staged progression into the test rather than a single isolated effort.
The 20-minute test averaged 3:33/km at 184 HR after the five-minute effort at 3:47/km and 172 HR. The final 23:45 easy segment dropped to 153 HR, showing a clear separation after the decisive block.
0.75
confidence
What the engine saw
- A sustained elevated-effort block with controlled pace variation.
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
Recovery16%
Z2
Endurance34%
Z3
Tempo16%
Z4
Threshold9%
Z5
VO₂max24%
Pace
Z1
Easy55%
Z2
Endurance13%
Z3
Tempo10%
Z4
Threshold19%
Z5
VO₂max2%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance22%
Z3
Tempo40%
Z4
Threshold31%
Z5
VO₂max6%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+3.9%
Effort & efficiency
0.74
Running effectiveness
speed per watt/kg, reps
5.2 w/kg
Power-to-weight
rep average
2.58
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
14.9%
Rep consistency
pace spread across reps, lower is tighter
2043 kJ
Total work
mechanical energy
1305 kcal
Energy
estimated burn
747 bpk
Cardiac cost
heartbeats per km
33%
Above threshold
≥ 164 bpm (Z4+)
-0:14/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace22°C · +117 m
Actual
4:18/km
Grade-adjusted
4:18/km
Heat-adjusted
4:11/km
−7s/km
True effort
4:11/km
−7s/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.