Based on a LT heart rate of 182, here are your zones per Friel's book. Note that Friel's zones are not the straight percentages some people use:
.....<152 Zone 1
152-163 Zone 2
164-171 Zone 3
172-182 Zone 4
183-186 Zone 5a
187-193 Zone 5b
194+..... Zone 5c
Friel would have you focus right now on Zone 2, as has been recommended by posters. Then add Zone 4, with brief forays into 5. Friel minimizes Zone 3, as it provides little additional benefit over Zone 2, which can be maintained longer. When I venture into Zone 3, I just push a bit harder to get up into 4.