Sorry to resurrect a year-old thread…
Your chart is interesting in that it emphasises the continuity between energy systems and the usefulness of training at all points along the velocity-duration curve. Now that you have developed GOVSS, would you make any changes to the charts?
I was looking through Daniels’ VDOT tables the other day and it appears to me that they were created with reference to mean maximal velocities. R pace is simply the maximum pace an athlete can maintain for 5 minutes (5MP). By the same token:
I pace = 15MP
T pace (20min tempo) = 60MP
T pace (30min tempo) = 90MP
T pace (45min tempo) = 120MP
T pace (60min tempo) = 150MP
This seems to be consistent for all VDOT levels I checked, from the low 40’s up to 85 (alien level). Others have referred to Daniels setting paces at percentages of vVO2max - this may be true if an athlete’s 5MP, 15MP, 60MP etc correspond reliably to specific percentages of vVO2max - is this known to be the case?
Thanks,
Don