6 × 1km
Source: own Strava export
A sub-threshold progression set combined longer efforts with six 1km reps. The longer efforts established the load before the shorter reps, while the prescribed jogs kept the recoveries active rather than fully resetting the effort. The structure allowed the pace to build without turning the session into an early test.
The first five reps stayed tightly grouped before the final 3:25/km surge. Heart rate reached 179 on rep two, fell to 173 on rep four, and finished at 181, with the set holding together and sharpening late.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:46 | 3:46/km | 174 | 1:00 |
| 2 | 3:45 | 3:45/km | 179 | 1:00 |
| 3 | 3:51 | 3:51/km | 177 | 1:00 |
| 4 | 3:47 | 3:47/km | 173 | 1:00 |
| 5 | 3:44 | 3:44/km | 177 | 1:00 |
| 6 | 3:25 | 3:25/km | 181 | 1:00 |
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 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.