Low HR Training

Maff test (Read 2888 times)

zonykel


    Crmilt, the track lap is 400 meters. A mile is 1,609 meters. Doing 4 laps at the track is just a little short of a mile. Another possibility is that the track wasn't measured properly. Regardless of the situation, what you're doing should work for comparison purposes.
      Crmilt, the track lap is 400 meters. A mile is 1,609 meters. Doing 4 laps at the track is just a little short of a mile. Another possibility is that the track wasn't measured properly. Regardless of the situation, what you're doing should work for comparison purposes.

       

      Zonykel, yes a mile is 1609 meters.  Thus, if my Garmin watch was accurate it would measure less than a mile when I ran 4 laps.  It, however, measured more than a mile.  It was off slightly more than I thought.  Maybe the track was measured wrong but I doubt it.

       

      As you say, for comparison purposes, it should not matter.  If I run on the same track and disable AutoLap, it should work.

      ___________

      Chris

      labhiker


        1/7/12   TM 1%  1mile warm up below 114   MAF = 130bpm

        mile 1   12:07  128bmp

        mile 2   12:20  129bmp

        mile 3   12:28   128bmp

        mile 4  12:43   128bmp

        10min CD

         

        12/14/11   TM 1%   1 mile WU below 114

        Mile 1   12:34 130bpm

         

        11/28/11   TM  1%  1mile WU

        Mile 1  12:58  129 bmp

         

        11/8/11  TM 1%  1mile WU

        mile 1  14:50 @ 129bmp

         

        Showing steady progress.  Pleased with positive results during this "Patience Phase" of winter training.  Still have a long way to go however am pleased to see improvement over the past two months.  It would be nice to be knocking on the door of  a 10m 1st mile pace by early spring. 

        labhiker


        Petco Run/Walk/Wag 5k

          Zonykel, yes a mile is 1609 meters.  Thus, if my Garmin watch was accurate it would measure less than a mile when I ran 4 laps.  It, however, measured more than a mile.  It was off slightly more than I thought.  Maybe the track was measured wrong but I doubt it.

           

          As you say, for comparison purposes, it should not matter.  If I run on the same track and disable AutoLap, it should work.

           Chris - if I recall correctly most tracks are 1/4 mile along the inside of the inside lane. If you ran any other lane then a lap is >1/4 mi. I haven't checked on local track I can use since reading about that, but will check one of these days. Try in the lane or on the line on the inside of lane 1 and see what the Garmin comes up with.

          bob e v
          2014 goals: keep on running! Is there anything more than that?

          Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full

          Break the 1000 mi barrier!

          History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.


          Petco Run/Walk/Wag 5k

            First - ran on HS track. Verified that inside lane and Garmin yielded 1/4 mi - for most of the run. If you look at the map you can see where the Garmin lost lock and had a long 1/4 mile by about 15-20 feet as near as I can tell. Don't understand why it lost lock, no tree cover, no buildings, no billboards or obstructions, and the track is kind of elevated in order to be level. Wonder if it was a satellite transition or some such change that caused it to get confused.

             

            Ran first MAF test since 6/2/2010 - before moving from Fort Worth, TX to Austin, TX and using new Measured MAF. Of course MAF Pace was much slower with the lower heart rate. Interestingly, reviewing the old MAF data, all taken in Fort Worth it did look like progress was being made. Not sure why body was handling it better than after we moved to Austin. Oh well, time will tell.

             

            <colgroup><col width="71" /> <col width="64" /> <col span="2" width="64" /> <col width="64" /> <col span="4" width="64" /> </colgroup>
            Type Distance Time Total Time Pace Avg HR Max HR Notes  
            1/14/2012; 29F; Lanier HS Track Avg Maf 15:07 95 100    
            Interval 1 mi 0:18:06 0:18 18:06 87 95 w/u  
            Interval 0.73 mi 0:12:01 0:30 16:28 92 97 w/u  
            Interval 1 mi 0:15:07 0:45 15:07 94 100 maf 1  
            Interval 1 mi 0:15:07 1:00 15:07 95 100 maf 2  
            Interval 1 mi 0:15:09 1:15 15:09 95 100 maf 3  
            Interval 0.49 mi 0:09:00 1:24 18:23 84 98 bio break; c/d

             

            So MAF pace was 15:07 for 3 MAF miles. Held very steady and I think I could have done another mile or two at that HR. Note that the quasi 2 mi dreadmill MAF test done earlier in the week had a faster average MAF pace of 14:25. Not sure why the slow down since I generally complain of slower pace on dreadmill!

             

            btw: the above is pasted from Excel. I'm using Firefox, Excel 2007 (I think that's what its called, the xlsx one) and Windows 7 on a 64 bit platform. Interesting to note that I am able to copy/paste banking information into Chrome w/o aberrations, but doing the same from Firefox had additional carriage returns that screws it up. Am thinking different browsers and o/s versions can be coming into play for others having problems.

            bob e v
            2014 goals: keep on running! Is there anything more than that?

            Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full

            Break the 1000 mi barrier!

            History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.


            Petco Run/Walk/Wag 5k

              2nd MAF test at measured MAF and first since last weeks half marathon.

               

              <colgroup><col width="71" /> <col width="64" /> <col span="2" width="64" /> <col width="64" /> <col span="3" width="64" /> </colgroup>
              2/05/2012; 43F, rain, windy; Lanier HS Track Av MAF=15:11 AV HR=96 AV MHR = 101  note
              Interval 1 mi 0:16:34 0:16 16:35 84 96 w/u
              Interval 0.98 mi 0:15:04 0:31 15:23 92 96 w/u
              Interval 1 mi 0:15:01 0:15 15:02 95 101 maf 1
              Interval 1 mi 0:15:07 0:30 15:07 96 99 maf 2
              Interval 1 mi 0:15:26 0:45 15:26 96 102 maf 3
              Interval 0.72 mi 0:12:36 0:58 17:30 91 102 C/D

               

              Avg MAF pace during last test was 15:07 so not much drift due to the race. Bigger change in 3rd mi indicating some loss in aerobic condition but not much -OR- due to increasing winds and sporadic and increasing rain showers. I could have done 4th MAF mi but had to meet family for breakfast so cooled down as the rain increased... got to car as it started pouring so not bad timing.

              bob e v
              2014 goals: keep on running! Is there anything more than that?

              Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full

              Break the 1000 mi barrier!

              History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.

              labhiker


                TM 1%  MAF = 130bpm  (1 mile warm up for all test)

                 

                3/20/12   Mile 1   11:47 @ 127 bpm

                               Mile 2   12:13 @ 127 bpm

                               Mile 3    12:31 @ 128 bpm

                               (4 miles for morning run)

                 

                 

                3/1     1st mile   11:55 @ 128

                            2            12:28  @ 129

                            3            12:59   @ 128

                 

                 

                2/8      1st mile    11:45  @ 127

                            2             11:54  @ 129

                            3             12:23   @ 129

                            4             12:27   @ 129

                            5             12:43   @ 128

                 

                 

                Slight speed increase over the past 2-3 weeks, however test times appear similar or slightly slower than early February?  Why the slight increase or regression back to early February??

                 

                - Weekly mileage has increased a fair amount from early Feb. - gone from around 24 miles up to 41 miles last week. 

                -  Just came off a 17.6m LR on Sunday (48hrs ago - cheated on last 5 miles)

                -  Weight has not changed - still tipping the scales without any weight loss

                -  Possibly need a little more rest?

                - Resting HR remains OK, however not down to a preferred  level (51bpm)

                 

                WIll re-test in a few more weeks to see what direction things are going.

                labhiker

                jimmyb


                  TM 1%  MAF = 130bpm  (1 mile warm up for all test)

                   

                  3/20/12   Mile 1   11:47 @ 127 bpm

                                 Mile 2   12:13 @ 127 bpm

                                 Mile 3    12:31 @ 128 bpm

                                 (4 miles for morning run)

                   

                   

                  3/1     1st mile   11:55 @ 128

                              2            12:28  @ 129

                              3            12:59   @ 128

                   

                   

                  2/8      1st mile    11:45  @ 127

                              2             11:54  @ 129

                              3             12:23   @ 129

                              4             12:27   @ 129

                              5             12:43   @ 128

                   

                   

                  Slight speed increase over the past 2-3 weeks, however test times appear similar or slightly slower than early February?  Why the slight increase or regression back to early February??

                   

                  - Weekly mileage has increased a fair amount from early Feb. - gone from around 24 miles up to 41 miles last week. 

                  -  Just came off a 17.6m LR on Sunday (48hrs ago - cheated on last 5 miles)

                  -  Weight has not changed - still tipping the scales without any weight loss

                  -  Possibly need a little more rest?

                  - Resting HR remains OK, however not down to a preferred  level (51bpm)

                   

                  WIll re-test in a few more weeks to see what direction things are going.

                   

                  What was the temperature, humidity and wind difference?

                  Not sure where you live, Lab. But is it getting warmer outside?

                  You might need some acclimation.

                   

                  --JimmyCool

                  Log    PRs

                  labhiker


                    Thanks Jimmy, all good points. 

                     

                    Although our wx. is pretty warm her in RI I've been doing my MAF tests in the basement so the temperature may be some what steady.

                     

                    I should start recording humidity.

                    labhiker

                      Today, 03/26 - 10°C/50°F Scattered Clouds Wind: 6.44kph Variable, Humidity: 66 %

                      Ave HR 124 bpm

                       

                      km 1 : 9:54 (first time I ran less than 10 min on a km while running at MAF.)

                      km 2: 10:22

                      km 3: 11:18

                       

                      First test, 03/06 - 5°C/41°F Mostly Cloudy Wind: 0.00kph North, Humidity: 87 %

                      Ave HR 125 bpm

                       

                      km 1: 11:34

                      km 2: 12:02

                      km 3: 12:44

                       

                      My first test was my slowest run ever, today was the fastest...

                       

                      I did exactly the same route.

                      During km 2, I was chased by two small Jack Russels.  I slowed down, because I didn't want to seem afraid, and because I couldn't hear the feedback of my HRM while they were barking so loud.  Although I slowed down, my HR went up to 139 bpm for a very short time...

                      Running in Belgium
                      Ann

                       

                       

                       

                      C-R


                        First MAF test in many moons but Jimmy's logic convinced me I need to return to my running roots. He's a smart guy that jimmy.

                         

                        So today was test day. As I am 46 I set the MAF at 134.

                         

                        Results:

                        1 mile warm-up

                        Mile 1 = 9:47

                        Mile 2 = 9:52

                        Mile 3 = 10:06

                        Mile 4 = 10:03

                        1.25 mile shake out.

                         

                        avg = 9:57

                         

                        RHR was 54 today on 6 hrs sleep (had to finish my taxes last night - ick) and weight of 178.


                        "He conquers who endures" - Persius
                        "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

                        http://ncstake.blogspot.com/

                        Dr.R


                          Good runs!!!

                          We are the same age, and your runs are definitely better than mine at the same heart rate!  Something to aspire to!

                          Out of curiousity, what are your race paces?

                          I'm slower than you, though not by much, and I ran a 7:32 mile on the 4th mile of a run, average heart rate 174 for that mile.  I'm just not sure where I am in relation to Dr. Phil's predicted speed at a particular MAF.

                          Thanks!

                          C-R


                            Good runs!!!

                            We are the same age, and your runs are definitely better than mine at the same heart rate!  Something to aspire to!

                            Out of curiousity, what are your race paces?

                            I'm slower than you, though not by much, and I ran a 7:32 mile on the 4th mile of a run, average heart rate 174 for that mile.  I'm just not sure where I am in relation to Dr. Phil's predicted speed at a particular MAF.

                            Thanks!

                             

                            Dr. R

                             

                            My most recent HM was a 1:32:47 so about 7:04 pace. I haven't worn a HRM at a race in over a year so I have no data on racing. Likely I won't wear it for racing as I try to run by perceived effort. Last time I checked when going all out, my HR was in the low 180's.

                             

                            I too am off when compared to Dr. Phil's paces but I've used those as guides more than firm marks. My main focus is on improvements of the trend. So now I have one point and will need to show some discipline to continue with my MAF tests.

                             

                            Oh and re-reading one of Jimmy's previous posts reminded me about tm incline. I had mine set at 2.5% for this test. Likely that had an impact on the time. Doh.


                            "He conquers who endures" - Persius
                            "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

                            http://ncstake.blogspot.com/

                            Dr.R


                              Thanks for the info, a 1:32 HM is exceptional.

                              I'll let everyone know when and if I ever run one, lol!

                              gooner2004


                                Hi, I would welcome some thoughts on my first MAF test. Aiming for 138 as my age is 42.

                                 

                                <form>

                                <colgroup span="12"></colgroup> <tfoot> </tfoot>

                                Split

                                Time

                                Moving Time

                                Distance

                                Elevation Gain

                                Elevation Loss

                                Avg Pace

                                Avg Moving Pace

                                Best Pace

                                Avg HR

                                Max HR

                                Calories

                                Summary 52:32.8 52:27.0 6.27 206 206 8:23 8:22 5:44 138 171 980
                                1 7:45.8 7:44 1.00 25 50 7:46 7:44 6:18 139 171 155
                                2 8:35.3 8:36 1.00 56 24 8:35 8:36 6:12 137 154 155
                                3 8:57.8 8:52 1.00 25 0 8:58 8:52 6:52 139 155 159
                                4 8:20.5 8:21 1.00 42 28 8:21 8:21 6:59 139 149 155
                                5 8:45.9 8:46 1.00 57 11 8:46 8:46 7:12 137 153 157
                                6 7:58.1 7:58 1.00 0 85 7:58 7:58 5:44 139 150 159
                                7 2:09.5 2:10 0.28 0 9 7:51 7:52 6:30 137 152 40
                                </form>

                                Thanks