Intervalsconfidence 0.88
7 × 200m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
7 × 200m
Distance
12.0 km
Moving
59:20
Rep pace
3:06/km
Avg HR
146 bpm
Reps
7
Planned vs actual · TrainingPeaksPlanned 12.0 kmRan 59:20 · 12.0 kmIF 1.25TSS 155
Shape of the sessionEasyWorkFastest
warm up
cool down
0:007 × work / float59:20
The decode
Seven 200 m repetitions made this an interval session rather than the prescribed social run below 140 bpm. The short-repetition structure demanded speed, but the low-heart-rate prescription did not match the work imposed.
The set was uneven: the first two repetitions took 34 and 35 seconds, the third fell to 46 seconds at 174 bpm, and the final four returned to 34-38 seconds. Heart rate did not rise cleanly with pace, ranging from 124 to 174 across the repetitions.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:34 | 2:49/km | 125 | 0:45 |
| 2 | 0:35 | 2:54/km | 133 | 0:45 |
| 3 | 0:46 | 3:49/km | 174 | 1:30 |
| 4 | 0:38 | 3:10/km | 124 | 0:45 |
| 5 | 0:36 | 2:59/km | 153 | 0:45 |
| 6 | 0:34 | 2:52/km | 140 | 0:45 |
| 7 | 0:37 | 3:07/km | 148 | 0:45 |
0.88
confidence
What the engine saw
- 7 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 51s.
- Matches the athlete's own session label.
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
Recovery39%
Z2
Endurance37%
Z3
Tempo9%
Z4
Threshold9%
Z5
VO₂max5%
Pace
Z1
Easy74%
Z2
Endurance0%
Z3
Tempo8%
Z4
Threshold7%
Z5
VO₂max5%
Z6
Speed6%
Power
Z1
Recovery13%
Z2
Endurance46%
Z3
Tempo14%
Z4
Threshold16%
Z5
VO₂max9%
Z6
Anaerobic2%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-4.7%
Effort & efficiency
0.89
Running effectiveness
speed per watt/kg, reps
6.1 w/kg
Power-to-weight
rep average
2.73
Efficiency factor
norm. power per bpm
1.14
Variability index
1.0 = perfectly even power
10.2%
Rep consistency
pace spread across reps, lower is tighter
1508 kJ
Total work
mechanical energy
845 kcal
Energy
estimated burn
878 bpk
Cardiac cost
heartbeats per km
15%
Above threshold
≥ 164 bpm (Z4+)
-0:36/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace26°C · +38 m
Actual
3:04/km
Grade-adjusted
3:04/km
Heat-adjusted
2:56/km
−8s/km
True effort
2:56/km
−8s/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.