Intervalsconfidence 0.83
Reverie ☕️
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Reverie ☕️
Distance
18.0 km
Moving
83:52
Rep pace
3:41/km
Avg HR
144 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 18.0 kmRan 1:23:52 · 18.0 kmIF 1.31TSS 239
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float83:52
The decode
A six-rep interval session was set inside an 18-22 km run. The long lead-in made the faster work a late-session demand rather than an isolated speed set, while the short recoveries kept the effort dense.
The four 4:00 reps were 3:41/km, 3:37/km, 3:43/km and 3:51/km; the shorter closing reps were 3:39/km and 3:36/km. Heart rate moved from 151 to 145, 139, 139, 146 and 143 across the six reps, then reached 151 and 172 in the later 1:00 efforts.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 4:00 | 3:41/km | 151 | 1:00 |
| 2 | 4:00 | 3:37/km | 145 | 1:00 |
| 3 | 4:00 | 3:43/km | 139 | 1:00 |
| 4 | 4:00 | 3:51/km | 139 | 1:00 |
| 5 | 2:00 | 3:39/km | 146 | 1:00 |
| 6 | 2:00 | 3:36/km | 143 | 1:00 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
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
Recovery34%
Z2
Endurance58%
Z3
Tempo6%
Z4
Threshold1%
Z5
VO₂max1%
Pace
Z1
Easy53%
Z2
Endurance26%
Z3
Tempo10%
Z4
Threshold9%
Z5
VO₂max1%
Z6
Speed0%
Power
Z1
Recovery2%
Z2
Endurance30%
Z3
Tempo42%
Z4
Threshold17%
Z5
VO₂max9%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-12.2%
Effort & efficiency
0.74
Running effectiveness
speed per watt/kg, reps
6.2 w/kg
Power-to-weight
rep average
2.81
Efficiency factor
norm. power per bpm
1.06
Variability index
1.0 = perfectly even power
2.2%
Rep consistency
pace spread across reps, lower is tighter
2358 kJ
Total work
mechanical energy
1199 kcal
Energy
estimated burn
821 bpk
Cardiac cost
heartbeats per km
2%
Above threshold
≥ 164 bpm (Z4+)
-0:27/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace20°C · +107 m
Actual
3:41/km
Grade-adjusted
3:41/km
Heat-adjusted
3:37/km
−4s/km
True effort
3:37/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.