Intervalsconfidence 0.83
6 × 100m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
6 × 100m
Distance
9.4 km
Moving
45:14
Rep pace
3:17/km
Avg HR
149 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 6.0 kmRan 45:14 · 9.4 kmIF 1.23TSS 113
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float45:14
The decode
The session was a six-repetition stride set, with the intended effort building from 60% to 95% across 100m efforts.
The six efforts covered 90m to 105m in 18–20 seconds. Pace progressed overall from 3:38/km to 3:04/km, with the final two at 3:04/km and 3:08/km; heart rate rose from 161 to 167.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:20 | 3:38/km | 161 | 0:27 |
| 2 | 0:18 | 3:13/km | 165 | 0:47 |
| 3 | 0:20 | 3:22/km | 162 | 0:45 |
| 4 | 0:18 | 3:14/km | 163 | 0:48 |
| 5 | 0:19 | 3:04/km | 164 | 0:44 |
| 6 | 0:19 | 3:08/km | 167 | 0:13 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 37s.
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
Recovery36%
Z2
Endurance23%
Z3
Tempo32%
Z4
Threshold9%
Z5
VO₂max0%
Pace
Z1
Easy62%
Z2
Endurance34%
Z3
Tempo0%
Z4
Threshold1%
Z5
VO₂max2%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance34%
Z3
Tempo58%
Z4
Threshold6%
Z5
VO₂max0%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.5%
Effort & efficiency
0.87
Running effectiveness
speed per watt/kg, reps
5.8 w/kg
Power-to-weight
rep average
2.50
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
5.5%
Rep consistency
pace spread across reps, lower is tighter
1041 kJ
Total work
mechanical energy
680 kcal
Energy
estimated burn
743 bpk
Cardiac cost
heartbeats per km
9%
Above threshold
≥ 164 bpm (Z4+)
-0:26/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace29°C · +15 m
Actual
3:16/km
Grade-adjusted
3:16/km
Heat-adjusted
3:06/km
−10s/km
True effort
3:06/km
−10s/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.