6 × 300m
Source: own Strava export
A long run with 6-minute efforts at half-marathon intensity around six 1-minute reps was a late-session speed change after a long aerobic block. The opening and closing sustained efforts made the session more than a short-speed set, with the reps placed inside accumulated load.
The reps quickened from 3:33/km to 3:13/km by rep five, then fell to 3:30/km on the sixth. Heart rate climbed from 155 to 164 across the set, with 161 on the final rep; the 0:37 recovery before the last rep made the final pace drop more notable.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:33/km | 155 | 1:00 |
| 2 | 1:00 | 3:21/km | 153 | 1:00 |
| 3 | 1:00 | 3:22/km | 161 | 1:00 |
| 4 | 1:00 | 3:23/km | 162 | 1:00 |
| 5 | 1:00 | 3:13/km | 164 | 0:37 |
| 6 | 1:01 | 3:30/km | 161 | 0:60 |
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 56s.
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. Adjustments are modest on this one; on a hot day or a hilly route this is where the real work hides.