Did. Done.
Mind you, TP defines threshold pace as one you can maintain for an hour, while JD famously waffles on his definition of T pace, stating a few times that it’s one you can maintain for 20-30 minutes, and then later that elite athletes can run a half marathon at T pace. Anyway - I used the TP definition.
Interesting. Didn’t know this. I always go with the 1hr approach.
What pace are you running at?
Don’t forget that as cyclists, we tend to underestimate how hard we are truly running…our cardio is built up to a high degree and we often end up running in a higher zone than we should.
I always struggled with this when I was doing tri’s…I simply could not run slow enough. I literally could not get my body to do it.
Since JD is allowed to waffle, so am I - I use my last 10k. Which, mind you, is pretty close to the 1hr approach.
I’ve always used my 10K pace for my T pace. kinda splits the difference and seems to represent a solid “threshold” pace.
These are slow runs - I peg myself at 75% MHR (so 120 for me, my max is around 160), and my pace will float between 6:00 to 6:30/km (averaged 6:18 in that case), while I set my threshold at 5:10 (it will get to 5:00 by then end of the summer, I swear).
I don’t really set my runs by HR, but 75% MHR for an easy run seems high to me.
To be fair, when I use the vdot calculator from JD the T pace is pretty spot on pace for flat out hour. (I do 10k in just under 40mins and half in aboit 90 mins and T pace is about 4.07 per km.)
It’s slower than JD’s recommended E pace at the beginning of every season. It’s also what the MAP plans suggest, and many others as well
I struggle with the VDOT tables as I’m apparently slower the longer I run… so I set my paces based on my 10k pace and it’s equivalent VDOT, but I know that over-estimates my half marathon capabilities.
Then don’t listen to me…LOL! Like I said, I don’t really train by HR on runs, just pace…so that was just a gut reaction. I did go back and look at a few of my old files and my long / slow runs seemed to consistently have an IF of ~.8 or so (see previous comments about not being able to run slow. 
)
But my ~10 rTSS / mile was pretty spot-on across the board. It obviously went up for some faster runs, but for planning our training blocks, it was a solid estimate.
This might help:
Yeah, I do everything on pace, except the slow stuff.
Thanks - my problem however is in the other direction. I’ve got the workouts, I do the workouts, they do not import into TR (gripe, gripe), and when I plug in the numbers, I need to estimate the RPE to estimate the TSS.
A few other users helped by suggesting using TrainingPeaks (free account), which does ingest the .fit file from Garmin and spews out a TSS number. It’s a number! We’re all good!
Not sure why the story of the guy with the hamster cage rigged with a Cateye meter pops to my mind now.
I dont buy this.
ill give you an example.
Yesterday i did a 30 minute run after the 90 bike ride (Phoenix).
TR say RPE6 with a total of 24 tss.
My T is about 6:30.
My HMP should be around 6:42
The run i did at 7:50 pace, with avg HR of 155. TSS 38
If i would have try to go HMP it would have been the death of me.
In a world filled with numbers and apps its easy to forget your feelings!
It took me a while but RPE is all about how you Perceived the effort, not how fast you went or what your heart rate or watts was…but did it feel hard? Did it feel easy?
I would avoid the .fit file entirely, put in the time and the how hard it felt.
There is actually a benefit to this, how you feel can often reflect an impact on your body that the numbers dont indicate, the weather, an incoming injury, a latent infection, dehydration, underfuelling.
The issue is, my runs are not just - running. Most of them are intervals (short, med, long, or “R, I, H, T” in JD speak), and if TSS/load is going to be of any use to me, I need to be able to add a TR VO2Max session with a 4x5min T run.
The RPE would of course be higher in a brick session as opposed to a straight run.
I just read your other post about it.
Yes the EFFORT felt harder than E, So i guess that counted and RPE6.
Well theres a whole ‘nother debate about whether run TSS is worth anything anyway, but Im not sure what you mean in the above?
You mean replace a TR running VO2max session with a 4x5 T run…?