Intervalsconfidence 0.83
6 × 1km
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
6 × 1km
Distance
14.3 km
Moving
60:19
Rep pace
3:40/km
Avg HR
159 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 1:10:00 · 16.1 kmRan 1:00:19 · 14.3 kmIF 1.62TSS 262
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float60:19
The decode
A six-repetition interval set built around 3.5-minute efforts progressed from low-to-high aerobic work into sustained hard running. The 1.5-minute recoveries kept the set continuous, making repeatability the main demand rather than allowing each effort to start fresh.
The set dipped to 3:46/km on the fourth rep, then returned to 3:40/km and closed at 3:36/km. Heart rate rose from 169 on the first rep to 174 on the last, and the late pace restored the shape of the session.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:30 | 3:38/km | 169 | 1:30 |
| 2 | 3:30 | 3:39/km | 172 | 1:30 |
| 3 | 3:30 | 3:41/km | 172 | 1:30 |
| 4 | 3:30 | 3:46/km | 170 | 1:30 |
| 5 | 3:30 | 3:40/km | 170 | 1:30 |
| 6 | 3:30 | 3:36/km | 174 | 1:30 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- 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
Recovery12%
Z2
Endurance21%
Z3
Tempo28%
Z4
Threshold28%
Z5
VO₂max12%
Pace
Z1
Easy21%
Z2
Endurance44%
Z3
Tempo16%
Z4
Threshold19%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance5%
Z3
Tempo30%
Z4
Threshold60%
Z5
VO₂max4%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-0.2%
Effort & efficiency
0.77
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.75
Efficiency factor
norm. power per bpm
1.01
Variability index
1.0 = perfectly even power
1.4%
Rep consistency
pace spread across reps, lower is tighter
1636 kJ
Total work
mechanical energy
969 kcal
Energy
estimated burn
700 bpk
Cardiac cost
heartbeats per km
39%
Above threshold
≥ 164 bpm (Z4+)
-0:34/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace29°C · +86 m
Actual
3:40/km
Grade-adjusted
3:40/km
Heat-adjusted
3:28/km
−12s/km
True effort
3:28/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.