Thanks Reed! That’d be awesome if I could get to those speeds. I’m currently focusing on Lake Sonoma 50 this April that I would like to improve for. Those zone ranges sound great and my perceived efforts at those zones match up to the intensity descriptions in the TftUA book. A huge portion of my training has been under 165 or so, so I will stick to that as my primary zone, and it sounds like then I should also add some Z3-4 sessions to help improve my aerobic speed, perhaps once weekly starting with Z3 to help build up more muscular endurance.
For my AnT calculation, I arrived at 195 since Joe Friel’s method requires you take the average of the last 20mins (perhaps to account for cardiac lag), but the average of the entire 30mins (192) that you took seems like a better approximation as that’s when I usually feel I’m at my capacity when running outside, although I will round down to 190 as you suggested to be conservative.
For my drift tests, I calculated the drifts by taking the averages of the two halves instead of the Pa:Hr shown (since my footpod seemed to have thrown out some inaccurate pace changes), and I considered the starting heart rate where it stabilized as the test AeT, instead of the average HR of the entire hour, as described in the article. I also just recently conducted a nasal breathing test outside where I gradually ramped up and concluded with spending several minutes around 185 (sustainable, but I wouldn’t say comfortable). Using 180 as a ballpark sounds good though so that my Z3 training range is not too narrow to target.
I’m not sure of the significance of 3% incline that was suggested in the article for the treadmill drift test, but I am thinking to do a new test for my current aerobic speed at around 180 on a 1% grade (that may translate better to outdoor speed on flat), to set as a benchmark for myself, after some better footpod calibration. I think it should be currently somewhere between 8:00-8:30/mi.