Heart Rate training for Newbies

I got a HRM on late 05.  There was a thread which discussed the 220-age deal and how to do a LT test to train in the proper zone.  It is now a BT article here.

Yes you should be probably just be increasing your weekly volumes.  This is considered base training and being in the correct HR zone, RPE zone, pace, whatever method you use is important to avoid injury, stagnation, etc. 

Before I got the HRM I was running to fast too often.  I stagnated in my running speed per doing 5k's.  What I thought was RPE 5 was not when I started to use the HRM after I did the LT test.  It helped me reset my RPE and over time I could run without the HRM using RPE.  I'll only bring it out these days during the ideal running conditions in the winter here in FL.

Also if you have done a 5k run race you can use the McMillian running calculator to get an idea of what your running paces can be.  I found that the HRM/RPE/Run Pace zones all line up pretty well for me these days.

Offseason reading:
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=138593&start=1

Glue sniffer,
HR is the way to go. Yeah, you could spend a bunch of dough on power meters and stuff (I like'em too) or any of the other tricks. At the end of the day HR is more personalized for the individual and most bang for your buck. For next to nothing you can train super efficient for any distance at any level. I have a friend that has gone from newbie to IM and consistently wins age groups and trains by nothing but HR. Also, if you have a life, a job, wife, kids, or read the newspaper on Sunday, you will get the best use of your time with a HRM. Just starting out it is easy and any time spent working out can be spent most effectively with a HRM. I sometimes run on my lunch hour (usually 1.5hrs, but who's counting). Anyway, I can get a good warm up and a couple of good intervals and a cool down in that time. Its constructive, a good workout, and it fits in my pocket. I can use HR on the bike and run. I hate it, but I think the most important thing to do is a max HR test at the minimum of once a year. Mine has changed a few beats over the years as have my goals and the HRM is my rock. In the beginning just keep it simple. Joe Friels Tri Training Bible is a good book to use for HR training.

This may be one of those "duh" questions but...

What pace should you be keeping during the 30 minutes of the run or bike portion of the LT test?  I'm assuming you should be pushing yourself as hard as you can but not so hard that you can't finish the 30 minute block.  Is that correct?

I found (and continue to find) it useful to do things at the right effort.  W/o a HRM I was doing everything too hard.  YMMV