Intervalsconfidence 0.83
9 × 100m hills
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
9 × 100m hills
Distance
14.4 km
Moving
66:13
Rep pace
3:33/km
Avg HR
158 bpm
Reps
9
Planned vs actual · TrainingPeaksPlanned 15.0 kmRan 1:06:13 · 14.4 kmIF 1.39TSS 211
Shape of the sessionEasyWorkFastest
warm up
cool down
0:009 × work / float66:13
The decode
This was a hill session of three sets of three 20-second uphill sprints, each followed by 8 minutes at strong marathon pace, with jog-down recoveries and 2 minutes easy between sets.
The nine reps covered 106 m, 102 m, 96 m, 92 m, 88 m, 93 m, 98 m, 97 m and 96 m in 0:20, 0:21, 0:20, 0:21, 0:20, 0:21, 0:21, 0:20 and 0:20. The three 8-minute segments were 3:55/km at HR 151, 4:04/km at HR 173 and 3:54/km at HR 163.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:20 | 3:11/km | 149 | 0:49 |
| 2 | 0:21 | 3:26/km | 148 | 0:48 |
| 3 | 0:20 | 3:28/km | 147 | 0:51 |
| 4 | 0:21 | 3:44/km | 148 | 0:41 |
| 5 | 0:20 | 3:52/km | 154 | 0:43 |
| 6 | 0:21 | 3:41/km | 154 | 0:50 |
| 7 | 0:21 | 3:32/km | 157 | 0:46 |
| 8 | 0:20 | 3:29/km | 158 | 0:46 |
| 9 | 0:20 | 3:33/km | 156 | 0:26 |
0.83
confidence
What the engine saw
- 9 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 44s.
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
Recovery16%
Z2
Endurance21%
Z3
Tempo21%
Z4
Threshold26%
Z5
VO₂max15%
Pace
Z1
Easy46%
Z2
Endurance22%
Z3
Tempo26%
Z4
Threshold5%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery6%
Z2
Endurance28%
Z3
Tempo23%
Z4
Threshold28%
Z5
VO₂max10%
Z6
Anaerobic5%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+4.5%
Effort & efficiency
0.75
Running effectiveness
speed per watt/kg, reps
6.2 w/kg
Power-to-weight
rep average
2.71
Efficiency factor
norm. power per bpm
1.08
Variability index
1.0 = perfectly even power
5.2%
Rep consistency
pace spread across reps, lower is tighter
1690 kJ
Total work
mechanical energy
1022 kcal
Energy
estimated burn
779 bpk
Cardiac cost
heartbeats per km
41%
Above threshold
≥ 164 bpm (Z4+)
-0:16/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace11°C · +301 m
Actual
3:32/km
Grade-adjusted
3:32/km
Heat-adjusted
3:32/km
True effort
3:32/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.