and that’s closer to the 75% quoted (its 79%)
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I think it is, I have said before Seiler’s orignal studies showed that across the whole year the zone distribution looks polarised but that also depends on how you slice things. But it was never every week or month need to polarised.
I think personally that for IM even pyramidical is a stretch but i suppose technically it is. Its just huge volumes at Z1, a bit at Z2 with the odd bit over that when you go up hills or run at TRP.
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Yep, fair. But one of the slides claims an average pace of 11.45kmh, i am wondering where that figure had come from
But yeah, even if average pace is really 12.9kmh I agree that’s interesting to know for a guy who can knock out a 10km at 20kmh+
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Ive said before about a young athletes average, but was watching a doc on Kenyan camps the other day and they were literally 10min mileing at points. Funny to watch but they still try to hold a good form, its not “plodding”. Its mad when you think these guys race for 2 hours at well below 5min miles as well.
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This is what I was after, flip the graph on its side and centre the blocks. 
OK so not an actual pyramid but he is estimating pace - zone.
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Another slide I’m finding a bit confusing
Those bars don’t add up to 100%
Are we saying “Ironman pace” in GIs case is 3m40 per km, which is the pace he ran at in his last Ironman? And that he is doing a good chunk of training at that sort of pace ?
That’s about what I’ve done this year!
3158 km run in 239.9 hours so 13.1kmh average (4m33 per km average)
So yes, pretty slow really…
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Sounds pretty decent @JibberJim 
Just checked my stats: 1274km, 112 hours, 11.4kmh average 
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I’ve only run 823km this year in 65 hours
Average pace roughly 4.45/km
I’ve only spent 3 hours in z4 or above! 
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Run 1824km 157 hours 5:09/km avg pace. 11h34m in Zone 4 or above
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377km in 30hours, 4:48/km
And I still beat you at Cotswolds 
Piece of piss this triathlon lark 
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I spent 4 hrs and 35 minutes above Zone 2.
That makes me sad, thought it was minutes and seconds - ha ha ha!
I’d guess all of that is Cotswolds, Staffs and parkruns.
OOH! I do like these charts 
My 5km and 10k pace are the same, as are my 10M and HM:
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I spent plenty of time in Z1 at the Outlaw 
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I just cruised round at The Sausage Fest, no effort engaged.
90 seconds tempo was when I was stretching off my cramp
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Jaysus 
Even when I am fit, my HIM HR is ~155bpm.
I’d be blowing a gasket at that HR 
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Do you think yours is also slightly skewed by elevation, or are majority of your runs flattish other than the crazy hilly ones?
Mine: 1053km in 83:45 all sea level on flat
=12.57km/hr = 4:46/km
Slower than IM pace but not by much. Guilty as charged.
Probably reflects how little running I’ve done and missed all the easy volume chasing between injuries. Something to work on
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Not as much as @Poet though
Heart Rate Zones (bike/run)
Z1 210h33m 57.4%
Z2 108h42m 29.6%
Z3 24h43m 6.7%
Z4 13h56m 3.8%
Z5 4h21m 1.2%
Z6 3h50m 1.0%
Z7 56m19s 0.3%
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Keep in mind I’ve had a crap year
Thomas’ Path To Misery
DNF at 2021 IMUK, missed Kona slot
Appalling effort at 2021 Outlaw (10:49, with a 4:19 “Mara” - absolute tale of “what could’ve been”)
Did nada for two months
Fell over and twisted my ankle in Nov ‘21
Barely ran until Mar ‘22
All but quit swimming until OW started
DNS Wilmslow Half Marathon due to injury
DNS Southport Tri as it was 0° when I woke up 
Couldn’t defer Staffs70.3 so dragged my sorry ass round in 5:23
Got egged on to do Cotswold, managed to cram in 6 weeks of training and limp round
Then did nothing after that.
I struggled Thursday evening doing 30kmh for under two hours, FFS 
I can’t run for longer than 30 minutes currently.
Legs are fine, chest is fooked.
Swimming is okay, just need to actually go
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