Intervalsconfidence 0.83
Transcend mini
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Transcend mini
Distance
30.6 km
Moving
220:40
Rep pace
5:10/km
Avg HR
147 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 32.0 kmRan 3:40:40 · 30.6 kmIF 0.97TSS 346
Shape of the sessionEasyWorkFastest
warm up
0:006 × work / float220:40
The decode
The session was a long training run with six work intervals inside 30.6 km. The work comprised five 1000 m reps and a final 596 m rep.
The first two 1000 m reps ran at 5:27/km and 5:30/km, then the set moved through 4:54/km and 5:16/km to 4:37/km before the final 596 m at 5:15/km. Heart rate rose from 146 and 143 to 161 and 167, then finished at 164.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 5:27 | 5:27/km | 146 | 6:35 |
| 2 | 5:30 | 5:30/km | 143 | — |
| 3 | 4:54 | 4:54/km | 141 | 8:28 |
| 4 | 5:16 | 5:16/km | 161 | — |
| 5 | 4:37 | 4:37/km | 167 | — |
| 6 | 3:08 | 5:15/km | 164 | — |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 451s.
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
Recovery31%
Z2
Endurance38%
Z3
Tempo23%
Z4
Threshold8%
Z5
VO₂max0%
Pace
Z1
Easy94%
Z2
Endurance6%
Z3
Tempo0%
Z4
Threshold0%
Z5
VO₂max0%
Z6
Speed0%
Power
Z1
Recovery45%
Z2
Endurance33%
Z3
Tempo13%
Z4
Threshold8%
Z5
VO₂max0%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-26.9%
Effort & efficiency
0.72
Running effectiveness
speed per watt/kg, reps
4.5 w/kg
Power-to-weight
rep average
2.12
Efficiency factor
norm. power per bpm
1.15
Variability index
1.0 = perfectly even power
6.1%
Rep consistency
pace spread across reps, lower is tighter
3915 kJ
Total work
mechanical energy
2739 kcal
Energy
estimated burn
1165 bpk
Cardiac cost
heartbeats per km
8%
Above threshold
≥ 164 bpm (Z4+)
-1:34/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace23°C · +1098 m
Actual
5:09/km
Grade-adjusted
5:09/km
Heat-adjusted
4:59/km
−10s/km
True effort
4:59/km
−10s/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.