Intervalsconfidence 0.83
5 × 800m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 800m
Distance
24.0 km
Moving
114:14
Rep pace
3:38/km
Avg HR
150 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 20.0 kmRan 1:54:14 · 24.0 kmIF 1.27TSS 308
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float114:14
The decode
A five-rep, three-minute interval set with two shorter efforts was a dense quality block. The 90-second recoveries kept the work compressed, and the extra efforts extended the demand beyond the five primary reps.
The main set cut down from 3:45/km to 3:32/km across the first four reps before the fifth settled at 3:38/km. Heart rate rose from 163 to 176, then held at 174 on the final rep; the shorter efforts still ran at 3:23/km and 3:31/km.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:00 | 3:45/km | 163 | 1:30 |
| 2 | 3:00 | 3:40/km | 169 | 1:30 |
| 3 | 3:00 | 3:37/km | 171 | 1:30 |
| 4 | 3:00 | 3:32/km | 176 | 1:30 |
| 5 | 3:00 | 3:38/km | 174 | 1:30 |
0.83
confidence
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 90s.
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
Recovery29%
Z2
Endurance44%
Z3
Tempo12%
Z4
Threshold8%
Z5
VO₂max7%
Pace
Z1
Easy45%
Z2
Endurance42%
Z3
Tempo4%
Z4
Threshold8%
Z5
VO₂max1%
Z6
Speed0%
Power
Z1
Recovery3%
Z2
Endurance28%
Z3
Tempo48%
Z4
Threshold17%
Z5
VO₂max4%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+3.9%
Effort & efficiency
0.76
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.62
Efficiency factor
norm. power per bpm
1.06
Variability index
1.0 = perfectly even power
1.9%
Rep consistency
pace spread across reps, lower is tighter
3048 kJ
Total work
mechanical energy
1697 kcal
Energy
estimated burn
847 bpk
Cardiac cost
heartbeats per km
15%
Above threshold
≥ 164 bpm (Z4+)
-0:10/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +147 m
Actual
3:39/km
Grade-adjusted
3:39/km
Heat-adjusted
3:30/km
−9s/km
True effort
3:30/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.