Monday, December 2, 2013

MAF Test - Month 1

A month ago I posted the data from my baseline Maximum Aerobic Function (MAF) Test, both on a flat 5km surface and a hilly less-than-5km route. In the past month, I ran a total of 22 hours and 32 minutes at an average heart rate of around 127, I'd say. My target HR range is 121-131.

[A reminder for those who are just joining us: Here is the overview of the Maffetone Method and here is the info on the MAF test.]

Without further ado, here are the latest results:

Sports Complex (5km) at 121-131bpm:

October 31 November 30
Kilometer 1 8:19 8:10
Kilometer 2 8:45 8:49
Kilometer 3 9:26 8:44
Kilometer 4 9:23 8:55
Kilometer 5 9:34 9:00
45:26 43:38
Pace (min/mi) 14:37 14:03

Quite pleased to see my pace over 30 seconds/mile faster, with zero real effort or exertion on my part. I just hit the roads and kept my HR down, and my body did the rest. Now for the trails to see how I did there:

Bukit Padang Trails (2.83 miles) at 121-131bpm:

November 1 December 1
1:03:00 54:37
22:16 min/mi 19:17 min/mi

Okay now that is just insane. An improvement of 3 minutes/mile on hill running? I'll have to wait until next month's MAF test to know if this is a fluke or not. It's possible that at the time of my first MAF test my body was still a bit mountain weary after TMBT and the Climbathon, and that after a month of low-exertion (and mostly flat) MAF training, my legs were much fresher.

Regardless, to this point I'm quite pleased with Maffetone training and look forward to another month of aerobic improvements!