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Luke:
The reason we have you conduct this test so you can determine your actual metabolic response to exercise. Garmin’s algorithm uses a formula based on age. The HR drift test you conducted will help you define your aerobic threshold, where we set the top of Z2.
You do not need to breathe through your nose for the entire test, and that no doubt impacted your HR/intensity if you felt uncomfortable since you are not used to nose breathing. We recommend that for people who have no idea how hard to push in this test. It sounds like you did the test correctly and found the avg HR for both halves to be 105. That means you had zero upward drift. You did this indoors, and TP needs a GPS signal to know your pace. GPS does not work indoors hence the wonky Pa:Hr. Forget that metric, as it is meaningless unless you are outside. Because you have zero upward drift in HR you were below your AeT (top of Z2). Now you have an idea of what speed or HR you might start at. I suggest redoing the test.
Next test after the warm-up, find a speed that results in a pretty stable HR of 115. Once you do, push start and go doe an hour. More detailed info is available in this article.
You’re close to being able to individualize your training and not having to rely on a formula that may or may not apply to you.
Scott