[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!
