I see what you did there!
Lunchtime run today, my long 22km route. first 10km was my now familiar easy pace, arount 5:10 per km with HR below 140. I then thought I would put in 1km at IM pace, so upped to 4:40, didnāt feel particularly hard, as as each km ticked off, I just maintained that pace, then upped the pace to 4:20 for final KM. HR was completely even around 152BPM (excluding the final km). Overall HR was 146, just under 80% of run was in Z1 and Z2 and average pace was 4:50/km.
This was a confidence boosting run; itās all well and good running at low intensity, but there is a little voice in my head saying āthis is great, but can you still add some paceā - I now know that the pace is still there.
I did a similar run on the same route 11 months ago, similar pace, however, that run was solidly in Z4 with an Average HR of 162
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Definition question, not specifically for Matt:
When quoting IM pace, are you quoting run pace, or total elapsed pace including any walk breaks?
I like how you refrain from saying ālunch hourā 
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for me total elapsedā¦ although not taken any walks other than walking feed stations
Its quiet in the office, and I came in early
I thought the same!
I think Iāve done 18k or so over lunch before, but I was definitely running pretty fast to try and āget it doneā. When you factor in getting changed before, plus shower and changing after, even 90mins is easily 2hrs away from the desk.
Personally, Iād be quoting the pace when I was running. My walk break tactic was 20s roughly every 3k, so most km splits are not impacted by the walking. Thatās what I practised in training anyway, but on raceday it was just walking through whichever aid station best aligned with that kind of gap