I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
