Need help with tomorrows planned run

To me, this sounds like a field test to determine HR zones.  If so, your effort tomorrow should be "if I am not puking (or wanting to puke) by the end of the 20 minutes I have not gone fast enough"

What he said

I take time trial to mean that you go and run as fast as you can for the distance/time. You only have to pace yourself insofar as to be able to run the whole time.

Have fun! :D

But if he's going "as fast as he can for the distance/time" shouldn't his RPE be higher than 7? 7 isn't an easy effort, but it's not vomit-inducing, either.

the way I read:  Do a 30min time trial and record your average HR over the last 20minutes. For future runs, this heart rate should match about your perceived effort of RPE7. This pace will also change depending on your fitness level."

is that the average HR for the 20 minute puke out run is the RPE 7 for "future runs."  not the max on this run.  This is how my HR zones were set. 

ETA- for example, my max was 184.   Average was 172.  That's about right for a 7

Edited by ChrisM 2009-04-21 1:49 PM

That's exactly how I treat it when it comes up in my plan.  It's an LT field test.  And that's how hard I run it...  Puke level.

You want the fastest pace you can sustain for 30 minutes (not just the last 20 minutes).  It would be better to have a little extra towards the finish than go out too hard and fade.  But you don't want to run easy for the first 10 minutes either.