Intervalsconfidence 0.83
Pre-race hit-out
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Pre-race hit-out
Distance
5.4 km
Moving
24:11
Rep pace
3:43/km
Avg HR
158 bpm
Reps
4
Planned vs actual · TrainingPeaksPlanned 30:00 · 6.4 kmRan 24:11 · 5.4 kmIF 1.34TSS 71
Shape of the sessionEasyWorkFastest
warm up
cool down
0:004 × work / float24:11
The decode
This was a short pre-race hit-out: two 2-minute efforts followed by two 1-minute efforts, with jog recoveries, intended to ready the body for the next day's race. The efforts were prescribed at half-marathon goal pace.
The set cut down from 3:51/km and 3:42/km for the 2-minute efforts to 3:39/km and 3:38/km for the 1-minute efforts. Heart rate was 166, 170, 168 and 168 across the work intervals, with the 2:00 and 1:00 recoveries taken as jogs.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 2:00 | 3:51/km | 166 | 2:00 |
| 2 | 2:00 | 3:42/km | 170 | 2:00 |
| 3 | 1:00 | 3:39/km | 168 | 1:00 |
| 4 | 1:00 | 3:38/km | 168 | 1:00 |
0.83
confidence
What the engine saw
- 4 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 90s.
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
Recovery6%
Z2
Endurance37%
Z3
Tempo24%
Z4
Threshold27%
Z5
VO₂max8%
Pace
Z1
Easy50%
Z2
Endurance25%
Z3
Tempo24%
Z4
Threshold0%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery0%
Z2
Endurance14%
Z3
Tempo55%
Z4
Threshold27%
Z5
VO₂max4%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+0.1%
Effort & efficiency
0.77
Running effectiveness
speed per watt/kg, reps
5.8 w/kg
Power-to-weight
rep average
2.58
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
2.4%
Rep consistency
pace spread across reps, lower is tighter
579 kJ
Total work
mechanical energy
397 kcal
Energy
estimated burn
708 bpk
Cardiac cost
heartbeats per km
34%
Above threshold
≥ 164 bpm (Z4+)
-0:27/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace25°C · +27 m
Actual
3:42/km
Grade-adjusted
3:42/km
Heat-adjusted
3:34/km
−8s/km
True effort
3:34/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.