Intervalsconfidence 0.83
Lunch Run
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Lunch Run
Distance
14.3 km
Moving
65:60
Rep pace
3:46/km
Avg HR
167 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 1:15:41Ran 1:06:00 · 14.3 kmIF 1.51TSS 248
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float65:60
The decode
A threshold cut-down was structured as three descending sets. The sequence demanded pace control under incomplete recovery, with the shorter efforts arriving before the legs had fully reset. Its purpose was consistency as the repetitions shortened.
The main work reps slowed from 3:37/km to 3:55/km, with heart rate peaking at 184 on the third work rep after 177 on the first. The 400 m efforts stayed between 3:36/km and 3:48/km, but the longer repetitions faded after the second set.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 4:20 | 3:37/km | 177 | 2:00 |
| 2 | 2:59 | 3:43/km | 182 | 1:30 |
| 3 | 4:28 | 3:43/km | 184 | 2:00 |
| 4 | 3:00 | 3:45/km | 180 | 1:30 |
| 5 | 4:37 | 3:51/km | 175 | 2:00 |
| 6 | 3:08 | 3:55/km | 179 | 1:30 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 105s.
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
Endurance17%
Z3
Tempo19%
Z4
Threshold22%
Z5
VO₂max39%
Pace
Z1
Easy56%
Z2
Endurance7%
Z3
Tempo29%
Z4
Threshold7%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery14%
Z2
Endurance15%
Z3
Tempo29%
Z4
Threshold35%
Z5
VO₂max7%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+11.1%
Effort & efficiency
0.74
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.47
Efficiency factor
norm. power per bpm
1.10
Variability index
1.0 = perfectly even power
2.6%
Rep consistency
pace spread across reps, lower is tighter
1584 kJ
Total work
mechanical energy
1101 kcal
Energy
estimated burn
827 bpk
Cardiac cost
heartbeats per km
61%
Above threshold
≥ 164 bpm (Z4+)
+0:22/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace33°C · +70 m
Actual
3:46/km
Grade-adjusted
3:46/km
Heat-adjusted
3:30/km
−16s/km
True effort
3:30/km
−16s/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.