I’d probably use the classic 90% of 8m best effort or 95% of best 20m effort, which might have been from your race.
Why? He's done an hour's hard race, there is no need to approximate. He has good data.
@skinny started
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I’d probably use the classic 90% of 8m best effort or 95% of best 20m effort, which might have been from your race.