Yesterday went pretty much as planned. I was spot on with nutrition, even with having lunch at Panda Express. I got out in the evening and did my TT testing.
The plan for the day was to figure out my lactate threshold heart rate using Joe Friel's plan (which you can see here: Joe Friel’s Quick Guide to Training With Heart Rate, Power and Pace
I started with a 15 minute warm up with 30 second sprints mixed in. By the time I was done with the warm-up I was at the park. What's nice about your community is that all the parks have a dirt 'track' around them .75 miles long- pretty nice to run on. I figured this was as good a place as any to do my time trial. I started my watch and did the first 10 minutes, then hit the lap button and did 20 more. It was tough. There were several times when I thought "Why am I doing this again!?" I used every trick in the book to get through it, focusing on form, running to the next 'land mark' and in the end it worked. I made it through and I believe I got so good data out of it. (Unfortunately, I can't look at ALL the data because I broke my ANT+ stick for my Garmin and can't download my data to my computer right now)
I did get enough info to figure out my training zones though.
For the first 15 minutes (warm-up) I went 1.33 miles @ 11:18 pace with an average heart rate of 161.
The next 10 minutes I went .94 miles @10:56 pace with an average heart rate of 171.
And, the last 20 minutes I went 1.83 miles @ 10:58 pace with an average heart rate of 173.
That makes my 30 minute distance 2.77 miles
And, my LTHR is 173
Throwing that number into my calculator...
Zone 1 - 147 and under
Zone 2 - 148 - 154
Zone 3 - 155 - 163
Zone 4 - 164 - 171
Zone 5a - 172 - 176
Zone 5b - 177 - 183
Zone 5c - 184 and up
And now I've got even MORE data to play with while working out. I'll be doing my bike TT today. I wonder if it'll give me the same Heart Rate Zones