I think the term 100% on this forum means pb. So the frequency that I set a personal best is not very often. And so we quantify the other runs that we don’t set personal bests at as less than 100%.
So by definition I dont run 100% very often. Most of the time I would say is spent in the 98-99% zone.
Speed that is more controlled with an intensity limit of acceleration can be considered 95%.