Dear Scott,
Thanks a lot for your answer and your assessments, this helped a lot!
The fact that I am a slow twitch athlete is very interesting, something I have assumed several times in the past. Your assumptions are correct: My recovery from big days in the mountains is quite well (as long as I have not been moving too fast) and I have never been good at sports that require speed or explosive strength ;-). Likewise, my vertical jump height is poor, too.
In addition, I have a history in powerlifting, which I have really enjoyed – but despite over ten years of serious training efforts, I have never achieved high levels of strength, especially regarding lower body movements. On the contrary, after starting out endurance training, I have progressed quite fast. (I am 35 years old now and I have been doing powerlifting from the age of 18 to 32, then I have transitioned to endurance sports and training as main focus.)
It is also true that I would not have been able to sustain the speed of the lactate test at a HR of 157 for several hours. I tried to run one hour on nearly flat ground in recovered state a few days after the lactate test with a HR above 150 and I had to slow down quickly.
I have already conducted an anaerobic threshold test a short while ago. The average HR of that test was 176, which would then be my AnT.
I have now also conducted a HR drift test – with a starting HR of 145, falling into the 3.5 to 5 percent range. This also fits to my former self-assessments with conversational pace and nose breathing limit. I have conducted a few of these tests in the near past and the resulting HR always fell exactly into the range you have estimated: 145 to 150. So I would argue that my own guess in the entry post of an AeT of 140 to 145 was too conservative, but that an AeT of 157 is way above mit actual AeT.
My conclusion would be that I now use an AeT of 145 and an AnT of 176 to organize my training around. I would say that these numbers also point out to ADS, so I would now mainly train in Z2 (HR 131 to 145), preferably in a range near the AeT (HR 140 to 145).
Best regards,
Stefan