I would like to use daniels' intensity points system instead of using mileage as a target.
However, to calculate your points you need to know the percentage of your VDOT which you were working at during the run, I dont understand how you work out the percentage relative to your runnning pace.
Was hoping someone could shed some light on this for me, thanks.
Comments
What do you need to work out, ie what is the performance that you want to use to calculate your VDOT value?
Well your easy pace for a vdot of 50 should be 8:24 so by running at 8 pace you're probably going to be in the region of 69/70% of VDOT.
I guess for 48 mins you'd be looking at around 13 or 14 points.
1 point for each 5 mins at E pace
2 points for each 5 mins at M pace
3 points for each 5 mins at T pace
Obviously it's a little more complicated when you're doing paces inbetween the listed paces but that should help work things out quickly.
(Yes I know its better to run even paced, before anyone mentions this !)
E 6.25 miles @ 10:49 (25%)
M 10 miles @ 9:20 (90 mins)
T 2.5 miles @ 8:44 (10% weekly mileage)
I 2 miles @ 5m/km (8% weekly mileage)
R 1.25 miles @ 1:53/400m. (5% weekly mileage)
= 22 miles, not 25.
Can you read anything into your race time and your mile time?
Probably just that Mr Daniels obviously 'knows his shit'!