6 × 1km
Source: own Strava export
A threshold set of two 2km reps followed by six 1km repeats was designed for controlled discomfort rather than a maximal opening effort. The static recoveries and 35 C heat made the later work costly, with tired legs already carrying the load from the longer reps.
The first kilometre was 3:36/km, then the set settled between 3:42/km and 3:45/km for the remaining five. Heart rate reached 177 on reps two and four, then held at 173 for the final two, so the pace dipped after the opener but the set held together.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:36 | 3:36/km | 154 | 1:00 |
| 2 | 3:45 | 3:45/km | 177 | 1:00 |
| 3 | 3:43 | 3:43/km | 161 | 1:00 |
| 4 | 3:44 | 3:45/km | 177 | 1:00 |
| 5 | 3:43 | 3:43/km | 173 | 1:00 |
| 6 | 3:42 | 3:42/km | 173 | 1:00 |
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
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.