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!


  1. Just curious, how was your training between Oct 31-Nov 30?

  2. I ran 4 to 5 days a week, most of the time, between 30 minutes and 2 hours each time. I tried to keep my heart rate as close to 131 as possible (my target HR under Maffetone; see the links above). Did a 10-minute warm-up and cool-down walk each time. And that's it! I did do Kibambangan to Pondok Pogigimpaan once (which I probably could do in 3 hours), and it took me almost 6 hours! :D