Easy
6:25 pace for 45min (7.0km).
Reflects 10% of max effort since you could hold that pace for 7h 30min (70.2km).
slightly below threshold
5:23 pace for 45min (8.4km).
Reflects 60% of max effort since you could hold that pace for 1h 15min (13.9km).
slightly above threshold
5:03 pace for 30min (5.9km).
Reflects 70% of max effort since you could hold that pace for 42min 51s (8.5km).
Long slow
6:11 pace for 2h (19.4km).
Reflects 40% of max effort since you could hold that pace for 5h (48.6km).
Long hard
5:47 pace for 2h (20.8km).
Reflects 80% of max effort since you could hold that pace for 2h 30min (26.0km).
superlong
6:17 pace for 3h (28.6km).
Reflects 50% of max effort since you could hold that pace for 6h (57.3km).
Intervals, 3 times ish
4:33 pace for 9min (2.0km).
Reflects 50% of max effort since you could hold that pace for 18min (4.0km).
Intervals, 5 times ish
3:55 pace for 3min (0.8km).
Reflects 50% of max effort since you could hold that pace for 6min (1.5km).