Tempoconfidence 0.75
5km tempo
Colin Dismuke50 km / marathon build
Source: own Strava export
Tempo
5km tempo
Distance
13.5 km
Moving
56:24
Avg HR
147 bpm
Planned vs actual · TrainingPeaksPlanned 1:13:59 · 16.0 kmRan 56:24 · 13.5 kmIF 1.32TSS 163
Shape of the sessionEasyWorkFastest
0:00session56:24
The decode
A two-block tempo session was built around sustained work with a 1 km easy reset between blocks. The structure demanded a second controlled effort after the first had already established the load.
Both 5 km blocks held 3:56/km, while heart rate rose from 149 to 161. The pace held as the cardiovascular cost increased.
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
Recovery35%
Z2
Endurance17%
Z3
Tempo33%
Z4
Threshold15%
Z5
VO₂max0%
Pace
Z1
Easy30%
Z2
Endurance20%
Z3
Tempo43%
Z4
Threshold7%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance18%
Z3
Tempo43%
Z4
Threshold37%
Z5
VO₂max0%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+9.5%
Effort & efficiency
0.76
Running effectiveness
speed per watt/kg, reps
4.9 w/kg
Power-to-weight
rep average
2.72
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
10.2%
Rep consistency
pace spread across reps, lower is tighter
1343 kJ
Total work
mechanical energy
779 kcal
Energy
estimated burn
620 bpk
Cardiac cost
heartbeats per km
15%
Above threshold
≥ 164 bpm (Z4+)
-0:07/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace26°C
Actual
4:27/km
Grade-adjusted
4:27/km
Heat-adjusted
4:15/km
−12s/km
True effort
4:15/km
−12s/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.