Intervalsconfidence 0.83
9 × 200m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
9 × 200m
Distance
8.0 km
Moving
32:54
Rep pace
3:04/km
Avg HR
164 bpm
Reps
9
Planned vs actual · TrainingPeaksPlanned not setRan 32:54 · 8.0 kmIF 1.50TSS 122
Shape of the sessionEasyWorkFastest
cool down
0:009 × work / float32:54
The decode
A mixed 200m-and-1k set combined hard speed with half-marathon-pace work. The repeated switch from fast running to controlled race-pace effort made pace control and residual fatigue part of the demand, with a 400m jog separating blocks.
The 200m reps cut down from 3:16/km to 2:59/km, with the fastest at 2:54/km, while the 1k efforts progressed from 3:45/km to 3:38/km. Heart rate rose from 171 to 177 across the 1k efforts, and the set held its progression as the recoveries lengthened from 70s to 79s.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:38 | 3:16/km | 137 | 1:10 |
| 2 | 0:39 | 3:13/km | 159 | 1:14 |
| 3 | 0:38 | 3:05/km | 154 | 1:16 |
| 4 | 0:38 | 3:02/km | 148 | 1:14 |
| 5 | 0:38 | 3:02/km | 157 | 1:17 |
| 6 | 0:37 | 3:03/km | 160 | 1:18 |
| 7 | 0:36 | 2:54/km | 155 | 1:13 |
| 8 | 0:36 | 2:58/km | 170 | 1:18 |
| 9 | 0:37 | 2:59/km | 169 | 1:19 |
0.83
confidence
What the engine saw
- 9 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 76s.
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
Recovery3%
Z2
Endurance20%
Z3
Tempo27%
Z4
Threshold26%
Z5
VO₂max25%
Pace
Z1
Easy34%
Z2
Endurance12%
Z3
Tempo11%
Z4
Threshold21%
Z5
VO₂max7%
Z6
Speed16%
Power
Z1
Recovery0%
Z2
Endurance19%
Z3
Tempo24%
Z4
Threshold26%
Z5
VO₂max21%
Z6
Anaerobic11%
Z7
Neuro1%
Aerobic decoupling · Pa:HR+5.5%
Effort & efficiency
0.79
Running effectiveness
speed per watt/kg, reps
6.9 w/kg
Power-to-weight
rep average
2.83
Efficiency factor
norm. power per bpm
1.04
Variability index
1.0 = perfectly even power
3.7%
Rep consistency
pace spread across reps, lower is tighter
877 kJ
Total work
mechanical energy
547 kcal
Energy
estimated burn
670 bpk
Cardiac cost
heartbeats per km
51%
Above threshold
≥ 164 bpm (Z4+)
-0:02/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace24°C
Actual
3:03/km
Grade-adjusted
3:03/km
Heat-adjusted
2:57/km
−6s/km
True effort
2:57/km
−6s/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.