Intervalsconfidence 0.83
Morning Run
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Morning Run
Distance
18.7 km
Moving
89:11
Rep pace
3:14/km
Avg HR
145 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 1:12:58 · 17.2 kmRan 1:29:11 · 18.7 kmIF 1.25TSS 233
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float89:11
The decode
A threshold set with 30-second hard efforts around a planned 8 km block became a 4 km threshold block. The short repetitions supplied speed under incomplete recovery; the sustained block supplied the session’s aerobic load.
The first nine 30-second efforts stayed between 3:02/km and 3:19/km, while the threshold block ran at 3:38/km with HR 168. The final 47-second effort was 3:43/km, but the preceding repetitions held their pace range.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:30 | 3:13/km | 152 | 1:00 |
| 2 | 0:30 | 3:19/km | 159 | 1:00 |
| 3 | 0:30 | 3:13/km | 159 | 1:00 |
| 4 | 0:30 | 3:02/km | 161 | 1:00 |
| 5 | 0:30 | 3:05/km | 160 | 1:00 |
| 6 | 0:30 | 3:19/km | 164 | 1:00 |
| 7 | 0:30 | 3:11/km | 162 | 1:00 |
| 8 | 0:30 | 3:02/km | 162 | 1:00 |
| 9 | 0:30 | 3:13/km | 160 | 1:00 |
| 10 | 0:47 | 3:43/km | 161 | 43:58 |
0.83
confidence
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 318s.
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
Recovery50%
Z2
Endurance15%
Z3
Tempo21%
Z4
Threshold13%
Z5
VO₂max1%
Pace
Z1
Easy75%
Z2
Endurance4%
Z3
Tempo9%
Z4
Threshold9%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance56%
Z3
Tempo23%
Z4
Threshold18%
Z5
VO₂max4%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+8.5%
Effort & efficiency
0.85
Running effectiveness
speed per watt/kg, reps
6.1 w/kg
Power-to-weight
rep average
2.63
Efficiency factor
norm. power per bpm
1.05
Variability index
1.0 = perfectly even power
5.8%
Rep consistency
pace spread across reps, lower is tighter
2199 kJ
Total work
mechanical energy
1326 kcal
Energy
estimated burn
797 bpk
Cardiac cost
heartbeats per km
14%
Above threshold
≥ 164 bpm (Z4+)
+1:13/km
Split balance
positive split, slower 2nd half
Conditions-adjusted pace18°C · +46 m
Actual
3:13/km
Grade-adjusted
3:13/km
Heat-adjusted
3:11/km
−2s/km
True effort
3:11/km
−2s/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.