Intervalsconfidence 0.88
7 × 800m hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
7 × 800m hills
Distance
10.2 km
Moving
46:54
Rep pace
3:32/km
Avg HR
162 bpm
Reps
7
Planned vs actual · TrainingPeaksPlanned not setRan 46:54 · 10.2 kmIF 1.38TSS 147
Shape of the sessionEasyWorkFastest
warm up
cool down
0:007 × work / float46:54
The decode
The session was seven 800m hill intervals with 1:15 recoveries.
The first four reps ran from 3:19/km to 3:27/km before the final three slowed to 3:39/km, 3:57/km and 3:39/km. Rep heart rate stayed between 172 and 175.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 2:39 | 3:19/km | 173 | 1:15 |
| 2 | 2:39 | 3:18/km | 173 | 1:15 |
| 3 | 2:45 | 3:26/km | 174 | 1:15 |
| 4 | 2:46 | 3:27/km | 175 | 1:15 |
| 5 | 2:55 | 3:39/km | 174 | 1:15 |
| 6 | 3:10 | 3:57/km | 172 | 1:15 |
| 7 | 2:56 | 3:39/km | 172 | 1:15 |
0.88
confidence
What the engine saw
- 7 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 75s.
- 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
Recovery13%
Z2
Endurance28%
Z3
Tempo16%
Z4
Threshold14%
Z5
VO₂max30%
Pace
Z1
Easy47%
Z2
Endurance16%
Z3
Tempo7%
Z4
Threshold9%
Z5
VO₂max18%
Z6
Speed3%
Power
Z1
Recovery19%
Z2
Endurance12%
Z3
Tempo24%
Z4
Threshold28%
Z5
VO₂max14%
Z6
Anaerobic3%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+10.3%
Effort & efficiency
0.74
Running effectiveness
speed per watt/kg, reps
6.4 w/kg
Power-to-weight
rep average
2.61
Efficiency factor
norm. power per bpm
1.11
Variability index
1.0 = perfectly even power
6.0%
Rep consistency
pace spread across reps, lower is tighter
1136 kJ
Total work
mechanical energy
744 kcal
Energy
estimated burn
798 bpk
Cardiac cost
heartbeats per km
44%
Above threshold
≥ 164 bpm (Z4+)
+0:30/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace33°C · +59 m
Actual
3:32/km
Grade-adjusted
3:32/km
Heat-adjusted
3:17/km
−15s/km
True effort
3:17/km
−15s/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.