Intervalsconfidence 0.83
Treadmill training camp
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
Treadmill training camp
Distance
9.3 km
Moving
38:17
Rep pace
3:34/km
Avg HR
163 bpm
Reps
8
Planned vs actual · TrainingPeaksPlanned 13.0 kmRan 38:17 · 9.3 kmIF 1.38TSS 120
Shape of the sessionEasyWorkFastest
warm up
cool down
0:008 × work / float38:17
The decode
A broken-mile set paired a longer controlled effort with a shorter hard effort. The 30-second jog and 60-second static rest kept the sequence dense: the first piece set the pace, and the second had to be produced before full recovery.
The work stayed tightly grouped from 3:32/km to 3:35/km across both distances. Heart rate rose from 153 on the third rep to 176 on the eighth, while the pace held through the final 600 m.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 3:32 | 3:32/km | 167 | 0:30 |
| 2 | 2:08 | 3:33/km | 165 | 1:00 |
| 3 | 3:34 | 3:34/km | 153 | 0:30 |
| 4 | 2:09 | 3:35/km | 168 | 1:00 |
| 5 | 3:34 | 3:34/km | 163 | 0:30 |
| 6 | 2:08 | 3:33/km | 172 | 1:00 |
| 7 | 3:34 | 3:34/km | 173 | 0:30 |
| 8 | 2:08 | 3:33/km | 176 | 0:60 |
0.83
confidence
What the engine saw
- 8 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 45s.
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
Recovery5%
Z2
Endurance13%
Z3
Tempo18%
Z4
Threshold52%
Z5
VO₂max12%
Pace
Z1
Easy34%
Z2
Endurance12%
Z3
Tempo5%
Z4
Threshold47%
Z5
VO₂max1%
Z6
Speed0%
Power
Z1
Recovery4%
Z2
Endurance10%
Z3
Tempo33%
Z4
Threshold54%
Z5
VO₂max0%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR-3.1%
Effort & efficiency
0.78
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.59
Efficiency factor
norm. power per bpm
1.04
Variability index
1.0 = perfectly even power
0.4%
Rep consistency
pace spread across reps, lower is tighter
1012 kJ
Total work
mechanical energy
640 kcal
Energy
estimated burn
744 bpk
Cardiac cost
heartbeats per km
64%
Above threshold
≥ 164 bpm (Z4+)
-0:26/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace23°C
Actual
3:34/km
Grade-adjusted
3:34/km
Heat-adjusted
3:27/km
−7s/km
True effort
3:27/km
−7s/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.