Intervalsconfidence 0.83
9 × 200m track
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
9 × 200m track
Distance
8.8 km
Moving
37:14
Rep pace
3:21/km
Avg HR
172 bpm
Reps
9
Planned vs actual · TrainingPeaksPlanned not setRan 37:14 · 8.8 kmIF 1.57TSS 152
Shape of the sessionEasyWorkFastest
warm up
cool down
0:009 × work / float37:14
The decode
A track session combining 200m and 1km efforts demanded repeated changes between short speed and sustained work. The structure made pace control and recovery between distinct efforts the central constraint.
The 200m reps stayed between 39 and 43 seconds, with 39 seconds appearing in the middle and late sequence before a 41-second finish. The 1km efforts were 3:58, 4:03 and 3:56, while heart rate fell from 180 on the early 200m reps to 165 on the final two.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:41 | 3:25/km | 180 | 0:58 |
| 2 | 0:43 | 3:34/km | 180 | 0:57 |
| 3 | 0:40 | 3:21/km | 178 | 0:60 |
| 4 | 0:41 | 3:27/km | 180 | 0:58 |
| 5 | 0:39 | 3:13/km | 180 | 0:58 |
| 6 | 0:39 | 3:16/km | 165 | 0:56 |
| 7 | 0:40 | 3:20/km | 174 | 0:59 |
| 8 | 0:39 | 3:13/km | 167 | 0:59 |
| 9 | 0:41 | 3:24/km | 165 | 1:00 |
0.83
confidence
What the engine saw
- 9 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 58s.
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
Endurance7%
Z3
Tempo4%
Z4
Threshold34%
Z5
VO₂max51%
Pace
Z1
Easy34%
Z2
Endurance29%
Z3
Tempo26%
Z4
Threshold8%
Z5
VO₂max2%
Z6
Speed1%
Power
Z1
Recovery1%
Z2
Endurance11%
Z3
Tempo37%
Z4
Threshold34%
Z5
VO₂max13%
Z6
Anaerobic4%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-8%
Effort & efficiency
0.87
Running effectiveness
speed per watt/kg, reps
5.7 w/kg
Power-to-weight
rep average
2.56
Efficiency factor
norm. power per bpm
1.03
Variability index
1.0 = perfectly even power
3.2%
Rep consistency
pace spread across reps, lower is tighter
991 kJ
Total work
mechanical energy
658 kcal
Energy
estimated burn
760 bpk
Cardiac cost
heartbeats per km
86%
Above threshold
≥ 164 bpm (Z4+)
-0:23/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace26°C · +68 m
Actual
3:21/km
Grade-adjusted
3:21/km
Heat-adjusted
3:13/km
−8s/km
True effort
3:13/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.