Joe Jackson wrote:
Executive summary: learn what works for you for a given time period and exertion level. There are too many variables to give advice over the internet. When in doubt, dress warmer than you think you need to be and plan to be able to remove, and replace, layers if needed. Zippers are nice for quick temperature adjustments.
The thing is, human biology during strenuous physical activity works pretty much the same for all of us.