Low HR Training

Maff test (Read 2884 times)

jimmyb


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

     

    Split

    Time

    Moving Time

    Distance

    Elevation Gain

    Elevation Loss

    Avg Pace

    Avg Moving Pace

    Best Pace

    Avg HR

    Max HR

    Calories

    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

    Thanks

     Replied in your thread.

    --Jimmy

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    jimmyb


      My RHR has been normal for a good stretch, so I did a walking 1 mile MAF test today. For walking, I'm using 120 bpm (180-age-10).

       

      1 mile 15:00 (4.0 mph).

       

      Not a bad speed for walking---feels uncomfortable.

       

      Fingers crossed that my HR stays normal after this workout. 

       

      I've been doing about an hour of yardwork the last 4 days---no escaping it---and so far so good.

       

      --Jimmy

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      C-R


        MAF test 2 today. RHR 50 and 6.5 hours sleep.

         

        9:39 avg which is 14 sec per mile faster than last one.

         

        I guess Boston didn't do too much damage.

         

        Headed in the right direction.


        "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/

        jimmyb


          MAF test 2 today. RHR 50 and 6.5 hours sleep.

           

          9:39 avg which is 14 sec per mile faster than last one.

           

          I guess Boston didn't do too much damage.

           

          Headed in the right direction.

           

          Yay!

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          labhiker


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

             

             

            5/1          Mile 1  11:22 @ 128  (25 sec. speed increase - 10 days)    RHR 49bmp

                            Mile 2  11:49 @ 129

                            Mile 3   12:11 @ 127

                            (wore extra layers - long sleeve top to simulate warm temps.)

             

            4/19    Mile 1  11: 47  @ 127   (10 sec. speed increase - 14 days)

                         (again, extra layers to simulate warm temp)

             

            4/5     Mile 1   11:57  @ 129  (extra layers)

            3/20   Mile 1   11:47 @ 127 bpm   (maybe no layers?  cooler temp?)

            3/1     1st mile  11:55 @ 128

             

            Pleased to see test results trending in in the right direction. 

            labhiker

            jimmyb


              Maf test today (running). I've made some progress in my first 3 weeks back (after 12 weeks off). The majority of the time spent on my feet has been walking, yet it has improved my running. I've been using a combination of walking and running within certain zones. The duration of the blocks of unimpeded running has been increasing within the heart rate frameworks I'm using.  I hope to be running everything by fall or sooner, but not lose touch with walking. I can see now how it can be an important addition to aerobic training.

               

               date  temp humidity    time distance   pace 1st mile 
               5/17/12  80°  48%  20:00  1.13  17:41  17:32
               6/6/12  81°  50%  20:00  1.28  15:37  15:11

               

               

               

               

               

               

              --JimmyCool

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              jimmyb


                Did an MAF test that was all walking today. It was an uncomfortable pace to walk, but I could have walked faster.

                Seeing some progress with my walking pace at MAF (120 bpm) as well as running.

                 

                 

                Walking MAF Tests

                 date  temp humidity    time distance   pace
                4/10/12  77°  47%  15:00  1.00  15:00
                6/18/12  83°  47%  14:07  1.00  14:07

                 

                Running MAF Tests

                 date  temp humidity    time distance   pace 1st mile 
                 5/17/12  80°  48%  20:00  1.13  17:41  17:32
                 6/6/12  81°  50%  20:00  1.28  15:37  15:11

                 

                --JimmyCool

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                Can I be Frank


                Walk This Way...this way

                  Did an MAF test that was all walking today. It was an uncomfortable pace to walk, but I could have walked faster.

                  Seeing some progress with my walking pace at MAF (120 bpm) as well as running.

                   

                   

                  Walking MAF Tests

                   date  temp humidity    time distance   pace
                  4/10/12  77°  47%  15:00  1.00  15:00
                  6/18/12  83°  47%  14:07  1.00  14:07

                   

                  Running MAF Tests

                   date  temp humidity    time distance   pace 1st mile 
                   5/17/12  80°  48%  20:00  1.13  17:41  17:32
                   6/6/12  81°  50%  20:00  1.28  15:37  15:11

                   

                  --JimmyCool

                   

                  Nicely done Jimmy!

                   

                  At that pace, I'd be shopping hip replacement surgery.

                   

                  bf

                    Did an MAF test that was all walking today. It was an uncomfortable pace to walk, but I could have walked faster.

                    Seeing some progress with my walking pace at MAF (120 bpm) as well as running.

                     

                     

                    Walking MAF Tests

                     date  temp humidity    time distance   pace
                    4/10/12  77°  47%  15:00  1.00  15:00
                    6/18/12  83°  47%  14:07  1.00  14:07

                     

                    Running MAF Tests

                     date  temp humidity    time distance   pace 1st mile 
                     5/17/12  80°  48%  20:00  1.13  17:41  17:32
                     6/6/12  81°  50%  20:00  1.28  15:37  15:11

                     

                    --JimmyCool

                     

                    Looks like you could have potential as a race walker!


                    Consistently Slow

                      Did an MAF test that was all walking today. It was an uncomfortable pace to walk, but I could have walked faster.

                      Seeing some progress with my walking pace at MAF (120 bpm) as well as running.

                       

                       

                      Walking MAF Tests

                       date  temp humidity    time distance   pace
                      4/10/12  77°  47%  15:00  1.00  15:00
                      6/18/12  83°  47%  14:07  1.00  14:07

                       

                      Running MAF Tests

                       date  temp humidity    time distance   pace 1st mile 
                       5/17/12  80°  48%  20:00  1.13  17:41  17:32
                       6/6/12  81°  50%  20:00  1.28  15:37  15:11

                       

                      --JimmyCool

                       Nice

                      Run until the trail runs out.

                      2013***1500 miles

                      50 miler

                      Race Less Train More

                       

                      Ana Trason  "Living Her Life"

                      "The Marble in The Groove"

                       

                      unsolicited chatter

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                      jimmyb


                        Thanks guys. Knocking on wood every time I mention the word "progress." So far so good and no return to OT. That walk actually left me a bit sore this morning. Not sure if I'll ever be a race walker, not sure if I have the wiggle. Those guys can move faster than I can run.

                         

                        --JimmyCool

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                        jimmyb


                          Maf test today (running). Made some progress since the last test. Onward!

                           

                           date  temp humidity    time distance   pace 1st mile 
                          5/17/12 80° 48% 20:00 1.13 17:41 17:32
                          6/6/12 81° 50% 20:00 1.28 15:37 15:11
                          6/27/12 81° 43% 20:00 1.32 15:09 14:50

                           

                          --JimmyCool

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                          labhiker


                            Looking good.  Thats a lot of improvement in a short period of time, nice job

                            labhiker

                            jimmyb


                              Looking good.  Thats a lot of improvement in a short period of time, nice job

                               

                              Thanks, Lab. I think it was a smart move to take the -10 on the MAF calculation and embrace walking as part of each workout for now. The main reason was to avoid slipping back into an OT state, thinking I would just build a little volume each week, and let the speed of progress be whatever it would be. I'm pleased with the results thus far, and a bit surprised. My volume has been pretty low, with a lot of it walking.

                               

                              --JimmyCool

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                              jimmyb


                                MAF test today (all running @ 120 bpm). 

                                A little further along! It's been nearly 2 months since i added running to my walking at 120 bpm and below (taking a -10 adjustment off 180-age). Felt good today. Like a load was lifted. Heat finally didn't bother me and everything felt easy. This was one of those two steps forward type of days. Onward!

                                 

                                 date  temp humidity    time distance   pace 1st mile 
                                5/17/12 80° 48% 20:00 1.13 17:41 17:32
                                6/6/12 81° 50% 20:00 1.28 15:37 15:11
                                6/27/12 81° 43% 20:00 1.32 15:09 14:50
                                7/10/12 82° 39% 30:28 2.08 14:38 14:11

                                 

                                --JimmyCool

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