So yesterday I headed to the gym to redo my Heart Rate Zones. Same drill as before, warm up and them a 20 minutes timetrial at best effort. My HR spiked a little and then settled after half a mile and the first mile clicked by in 8:07. I started the next phase; I went out a little too fast and the backed off a little too much and finally got in the groove.
| Mile 1 Wk1 | Mile 1 Wk8 | Mile 2 Wk1 | Mile 2 Wk8 | Mile 3 Wk1 | Mile 3 Wk8 | |
| Time | 6:50:86 | 6:48:37 | 6:50:30 | 6:52:01 | 6:19:68 | 6.27:00 |
| Avg Pace | 6:51 | 6:48 | 6:50 | 6:52 | 6:59 | 6:34 |
| Ave Speed | 8.8mph | 8.8mph | 8.8mph | 8.7mph | 8.6mph | 9.1mph |
| Max Speed | 9.1mph | 9.3mph | 9.1mph | 9.7mph | 8.8mph | 9.7mph |
| Ave HR | 159 | 163 | 165 | 168 | 170 | 175 |
| Max HR | 164 | 172 | 169 | 173 | 173 | 181 |
| Avg Cadence | 89 | 88 | 88 | 87 | 87 | 89 |
I have bolded Week 8 just to make it easier to read. For Mile 3 Wk 1 I covered 0.91 of a mile and for Week 8 I covered 0.98. So here’s the takeaways, feel free to correct me.
* Overall I am faster, I covered more distance in the same time, only 0.07 more, but more nevertheless
* I have a higher top end of speed maxing out at 9.7 compared to 9.3
* I have a higher HR capacity or LT threshold topping out at 181 compared to 175
So what next, well according to Friel I can rezone to the following:
| Old | New | |
| Zone 1 | 0 – 138 | 0 –143 |
| Zone 2 | 139 – 148 | 144 – 154 |
| Zone 3 | 149 – 156 | 155 – 161 |
| Zone 4 | 157 –163 | 162 – 168 |
| Zone 5 | 164+ | 169+ |
So for the next month these will be my new Zones and I’ll be spending my time in Zone 2, well as much of it as I can…then the fun really starts; hillwork!
