On Friday I did a repeat Lactate Threshold Test at Blizard Physiotherapy, the test was carried out by my coach Dave Tune.

The test includes measuring body composition, functional movement screen and then the treadmill test where small blood samples are taken after running at different speeds and the blood lactate is measured whilst also monitoring the heart rate.

At the end of the test after a recovery your maximum heart rate is determined (if you can get up to it).

A report is produced and the results are explained.

My new heart zones are:

• Recovery 135 – 145 bpm
• Steady state – 146 – 155 bpm
• Tempo – 156 – 165  bpm
• Intervals – 166 to 174