8 × 100m
Source: own Strava export
This was a threshold set built around four 30-second efforts before and after the threshold blocks. It combined quicker-than-5k-pace running with sustained 10k-pace work, forcing repeated changes of gear around accumulated threshold load.
The eight 30-second reps finished faster than they began, moving from 3:48/km on the first to 3:29/km on the last; the closing four were 3:24/km, 3:23/km, 3:34/km and 3:29/km. The threshold blocks held at 4:08/km, 3:56/km, 4:00/km and 4:03/km, with heart rate at 146, 147, 146 and 147.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:30 | 3:48/km | 124 | 0:30 |
| 2 | 0:30 | 3:28/km | 140 | 0:30 |
| 3 | 0:30 | 3:41/km | 142 | 0:30 |
| 4 | 0:30 | 3:41/km | 148 | 0:30 |
| 5 | 0:30 | 3:24/km | 145 | 0:30 |
| 6 | 0:30 | 3:23/km | 144 | 0:30 |
| 7 | 0:30 | 3:34/km | 145 | 0:30 |
| 8 | 0:30 | 3:29/km | 146 | 0:30 |
What the engine saw
- 8 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 30s.
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.