Intervalsconfidence 0.88
3 × mile
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
3 × mile
Distance
8.1 km
Moving
37:49
Rep pace
3:37/km
Avg HR
149 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned not setRan 37:49 · 8.1 kmIF 1.41TSS 123
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float37:49
The decode
This was a three-by-1600m interval set, with each block divided into 1000m and 600m repetitions and two-minute recoveries between blocks.
The work segments ran at 3:36/km, 3:37/km and 3:38/km. Heart rate reached 176 on the second 600m repetition, while the final 1600m segment recorded 135.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:34 | 3:34/km | 169 | — |
| 2 | 2:11 | 3:39/km | 173 | 2:00 |
| 3 | 3:35 | 3:35/km | 166 | — |
| 4 | 2:13 | 3:41/km | 176 | 2:00 |
| 5 | 3:40 | 3:40/km | 135 | — |
| 6 | 2:08 | 3:34/km | 146 | 2:00 |
0.88
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 120s.
- 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
Recovery39%
Z2
Endurance28%
Z3
Tempo4%
Z4
Threshold19%
Z5
VO₂max10%
Pace
Z1
Easy52%
Z2
Endurance4%
Z3
Tempo9%
Z4
Threshold30%
Z5
VO₂max5%
Z6
Speed0%
Power
Z1
Recovery16%
Z2
Endurance30%
Z3
Tempo8%
Z4
Threshold18%
Z5
VO₂max24%
Z6
Anaerobic4%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-3.2%
Effort & efficiency
0.71
Running effectiveness
speed per watt/kg, reps
6.5 w/kg
Power-to-weight
rep average
2.88
Efficiency factor
norm. power per bpm
1.12
Variability index
1.0 = perfectly even power
1.3%
Rep consistency
pace spread across reps, lower is tighter
874 kJ
Total work
mechanical energy
559 kcal
Energy
estimated burn
700 bpk
Cardiac cost
heartbeats per km
30%
Above threshold
≥ 164 bpm (Z4+)
-0:02/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace20°C · +19 m
Actual
3:37/km
Grade-adjusted
3:37/km
Heat-adjusted
3:33/km
−4s/km
True effort
3:33/km
−4s/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.