Mile threshold + Mona Fartlek
Source: own Strava export
A cut-down interval session built around 1600m efforts. The descending rep lengths and shortening recoveries shifted the demand from controlled speed toward repetition under incomplete recovery. The intervening sustained effort prevented the closing reps from becoming a fresh sprint set.
The 400m block was uneven before the pace tightened through the 300m and 200m reps, reaching 2:58/km. Heart rate rose from 140 on the opening 400m to 175 on the second 300m; after the intervening 1600m at 3:42/km and HR 176, the closing block still produced 3:01/km despite a 3:15/km dip.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:22 | 3:26/km | 140 | 1:00 |
| 2 | 1:22 | 3:25/km | 162 | 1:00 |
| 3 | 1:24 | 3:30/km | 159 | 1:00 |
| 4 | 1:20 | 3:19/km | 167 | 1:00 |
| 5 | 0:58 | 3:13/km | 153 | 0:45 |
| 6 | 0:56 | 3:05/km | 175 | 0:45 |
| 7 | 0:56 | 3:08/km | 170 | 0:45 |
| 8 | 0:57 | 3:09/km | 172 | 0:45 |
| 9 | 0:36 | 2:58/km | 168 | 0:30 |
| 10 | 0:36 | 2:59/km | 157 | 0:30 |
| 11 | 0:37 | 3:05/km | 171 | 0:30 |
| 12 | 0:37 | 3:07/km | 173 | 0:30 |
| 13 | 0:37 | 3:04/km | 148 | 0:30 |
| 14 | 0:39 | 3:15/km | 170 | 0:30 |
| 15 | 0:36 | 3:01/km | 170 | 0:30 |
| 16 | 0:38 | 3:09/km | 170 | 0:30 |
What the engine saw
- 16 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 41s.
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
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.