establishing your pace for training for the dwim discipline

when you are driving on the expressway, you drive just below or just above the speed limit of 80km/hr or 90km/hr.
when you are driving around the car park looking for a parking lot, you drive at snail pace of 20km/hr or less to avoid hitting anyone walking around the car park.

when you are out running with your friends socially around the park, you run at an easy pace to chat.
when you are running in a race, you run till you feel like throwing up.

you drive at different pace for different reasons, and you run at different pace for different reasons.

unlike the car, apart for purpose, your ability to run at different pace is dependent on your physical ability and limitations.
to run as fast as possible for any distance you need to train for that distance.
but there is a magic pace that you have now that you can vary your training for any distance from that. it is the latact threshold we are looking at.

for swim
3x300m at maximun effort with 30 secs or less rest in between. there should not be more than 15 secs difference from the 1st set to the 3rd set.

for bike
2x5km at maximun effort with 30secs rest. note the temperature, wind condition and terrain for testing.

for run
2.4km as fast as you can.
note conditions

will use these values to give you your pace for training for sprint, OD, half ironman triathlon training.