Intervalsconfidence 0.83
7 × 1km
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
7 × 1km
Distance
22.7 km
Moving
97:28
Rep pace
3:40/km
Avg HR
145 bpm
Reps
7
Planned vs actual · TrainingPeaksPlanned 16.0 kmRan 1:37:28 · 22.7 kmIF 1.36TSS 299
Shape of the sessionEasyWorkFastest
warm up
cool down
0:007 × work / float97:28
The decode
Seven 1km reps at 3:40/km formed a half-marathon-specific interval set. The 1:30 recoveries kept the work continuous rather than allowing a reset.
The pace stayed tightly grouped across the set, while HR moved from 134 on the first rep to 143 on the last. The recoveries remained 1:30 through six reps, and the set held together without a late fade.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:40 | 3:40/km | 134 | 1:30 |
| 2 | 3:40 | 3:40/km | 142 | 1:30 |
| 3 | 3:43 | 3:43/km | 137 | 1:30 |
| 4 | 3:39 | 3:39/km | 135 | 1:30 |
| 5 | 3:39 | 3:39/km | 143 | 1:30 |
| 6 | 3:38 | 3:38/km | 142 | 1:30 |
| 7 | 3:40 | 3:40/km | 143 | 0:28 |
0.83
confidence
What the engine saw
- 7 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 81s.
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
Recovery34%
Z2
Endurance62%
Z3
Tempo4%
Z4
Threshold0%
Z5
VO₂max0%
Pace
Z1
Easy26%
Z2
Endurance39%
Z3
Tempo17%
Z4
Threshold17%
Z5
VO₂max0%
Z6
Speed1%
Power
Z1
Recovery0%
Z2
Endurance8%
Z3
Tempo53%
Z4
Threshold35%
Z5
VO₂max3%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+11.9%
Effort & efficiency
0.76
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.86
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
0.7%
Rep consistency
pace spread across reps, lower is tighter
2949 kJ
Total work
mechanical energy
1466 kcal
Energy
estimated burn
776 bpk
Cardiac cost
heartbeats per km
0%
Above threshold
≥ 164 bpm (Z4+)
-0:03/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace16°C · +90 m
Actual
3:40/km
Grade-adjusted
3:40/km
Heat-adjusted
3:39/km
−1s/km
True effort
3:39/km
−1s/km
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.