Just looking at the triathlon plans from what I have written down a few years ago.
So REP 1- 10 to match vdot…
Would it be anything below 6 is Easy
6 = Marathon pace
7 - Threshold
8 - Interval
9 - Repetition
10 - Sprint ?
To add marathon pace is a race pace or like a half ironman type effort so hopefully this is correct
To confirm over 45 mins at marathon pace would be quite a hard effort