Running

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dst2 in reply to @Greenbank

You should do 80% of your running nice and slowly, and only 20% "fast"

time or distance?

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Greenbank in reply to @dst2

time (from what I can gather, it's one of the things he doesn't state simply)

In practice either will work, taking some random paces:-

4 hours at 7min/km = 34.29km
1 hour at 5min/km = 12km

34.29/46.29 = 74% which is close enough

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