Intervalsconfidence 0.83
Morning Run
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Morning Run
Distance
11.9 km
Moving
51:37
Rep pace
3:33/km
Avg HR
146 bpm
Reps
10
Planned vs actual · TrainingPeaksPlanned 1:00:00Ran 51:37 · 11.9 kmIF 1.37TSS 159
Shape of the sessionEasyWorkFastest
warm up
cool down
0:0010 × work / float51:37
The decode
The session was a taper interval set: five two-minute efforts with two-minute floats, followed by five one-minute efforts with one-minute floats.
The two-minute reps ran at 3:42, 3:35, 3:35, 3:37 and 3:40/km. The one-minute block followed at 3:25, 3:29, 3:26, 3:26 and 3:30/km, with heart rate rising from 152 in the first block to 167-168 in the second.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 2:00 | 3:42/km | 137 | 2:00 |
| 2 | 2:00 | 3:35/km | 152 | 2:00 |
| 3 | 2:00 | 3:35/km | 134 | 2:00 |
| 4 | 2:00 | 3:37/km | 139 | 2:00 |
| 5 | 2:00 | 3:40/km | 140 | 1:17 |
| 6 | 1:00 | 3:25/km | 145 | 1:00 |
| 7 | 1:00 | 3:29/km | 167 | 1:00 |
| 8 | 1:00 | 3:26/km | 168 | 1:00 |
| 9 | 1:00 | 3:26/km | 168 | 1:00 |
| 10 | 1:00 | 3:30/km | 165 | 1:00 |
0.83
confidence
What the engine saw
- 10 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 86s.
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
Recovery40%
Z2
Endurance41%
Z3
Tempo2%
Z4
Threshold17%
Z5
VO₂max0%
Pace
Z1
Easy48%
Z2
Endurance26%
Z3
Tempo7%
Z4
Threshold16%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance15%
Z3
Tempo38%
Z4
Threshold32%
Z5
VO₂max11%
Z6
Anaerobic4%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-5.2%
Effort & efficiency
0.80
Running effectiveness
speed per watt/kg, reps
5.9 w/kg
Power-to-weight
rep average
2.95
Efficiency factor
norm. power per bpm
1.04
Variability index
1.0 = perfectly even power
2.7%
Rep consistency
pace spread across reps, lower is tighter
1428 kJ
Total work
mechanical energy
761 kcal
Energy
estimated burn
706 bpk
Cardiac cost
heartbeats per km
17%
Above threshold
≥ 164 bpm (Z4+)
-0:36/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +96 m
Actual
3:32/km
Grade-adjusted
3:32/km
Heat-adjusted
3:24/km
−8s/km
True effort
3:24/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.