JulianMoreno wrote: ↑March 6th, 2023, 7:32 pm
It is just that I feel like my ss should be 2k+20-22 sec, since that is the general rule/calculation (I believe) when you do not have access to HR data.
But this rule is also guesswork. Could also be 2k+27 or 2k+17.
My 2k time is very near to yours, on a good day I should probably get it, even if my last one was 6:45.
If i compare your given data for 30/60min with mine, this is a complete other story. My last 60min session on r22 was 15630m and not even AT. You see that generic rules will not work to find training bands or intensities, as everyone reacts and works different.
As long as you don't have info about your max HR, you cannot think about rough training zones (rough, because no lactate measurement. But even with lactate measured, there are several models to interpret this...).
Best way is to get a serious amount of meters in at a slow pace besides your hard sessions. If this means to go at 2:08 - why not? A year ago I worked with 2:10-2:12 splits in my steady sessions. Now I work with ~2:02 at the same HR.