Skip to main content

MAF test results

MAF test #1 at Boling Park 8/6/16
Humid and warm. Went over 145 several times and up to 147.  Average was 143, 144, 144 for each mile.
  • 1-mile intervals were 8:54, 10:24, 11:34
I found it difficult to stay below 146 and was surprised how often my HR alert went off.
Breakfast was larabar, half kindbar, coconut oil.


MAF test #2 at Boling Park 11/19/16 14-week interval
Factors: Living with my 3 month old precious infant daughter for the past 3 months! Poor sleep and 30 mph headwinds.Temps in 60s.  
  • MCT oil and egg ham muffins for bfast
  • HR strap would not wake up until 2nd mile so I took miles 2,3,4 for the test
  • HR went up to 147 and 148 several times and it was difficult to keep it at 145 but I am not going to adjust my times due to the headwinds, which pretty much evens everything out or close enough.
  • 1-mile intervals 8:18, 8:45,8:49,8:57
  • HR per lap 143, 146, 146, 146
  • Note, my HR strap didn’t work until after the 1st half-mile so I’m not counting the 1st mile.
  • I am pleased with these results and even though my HR was spiking several beats above my MAF HR, I will not adjust times because of the severe headwinds on the course.
  • I am also more fat-adapted than back in August and have dropped about 7 or 8 lbs since then
  • I am eager to see the next test results in February
  • The past 3 months have been an exercise in patience and it has been frustrating sometimes running and biking.  I have mixed in anaerobic workouts also, sometimes 2 or 3 a week with only 1 or 2 aerobic workouts in the same week.
I would estimate that 70% of my workouts were in the aerobic range.




Read more about Maffetone at https://philmaffetone.com/
Labels:

Popular posts from this blog

Blue Ridge Triathlon race report

First of all, huge thanks to my wife Renee for getting up with me at 4am to get ready for the race and providing pit crew and moral support! Went into my 3rd triathlon in Blue Ridge, GA pretty confident after spending this year ramping up my swim at the Aquatic Center and Open Water Swims at Lake Allatoona.  Swimming being my main limiter and  biking and running, my strengths.  I never realized just how much technique is involved with swimming and it's been a challenge to get faster in the water and to also become comfortable in open water. For this race, I knew I would have no problem with the Sprint distance: 600 yard swim, 18 mile bike, 3.2 mile run. No I don't have an expensive Tri bike with aero wheels, aero bars or aero helmet. In fact, you'd laugh at how much my race bike costs. Hey, I figure I'll build my body up first before diving in fully with the expensive gear. Rested 3 days prior and was battling a groin/adductor pull.  Hurts like crazy unless legs a
Post a Comment
Read more

Bassline of the week!

 I heard this song on a run today and realized what a great bass part it has.  That's Tina Weymouth from  Talking Heads' playing on "Born Under Punches."  Tina, in my opinion, is a consistently underrated bassist.  She really has such a minimalist style. This bassline does exactly what it needs to and nothing more, simple and effective.  It definitely gets bonus points for being in such a quirky time signature as well!  She also uses space and air between notes to provide extra, er, punch.   It's such a strange song frankly, with typical Talking Heads bizarre lyrics, seemingly random guitar licks and synth for that matter. Tina's part could've fallen through the cracks and her slap-and-pop style on the track helps the bass break through the mix a bit. This song is a great example of bass parts that just groove and are perfect in their simplicity.  Enjoy and thanks for reading!
Read more

Raleigh, etc.

It's hot here in Raleigh and I'm stuck in a windowless tiny office writing a technical manual. Actually I'm not writing much of anything. Sometimes the well dries up. I had a pretty bad crash last night on 286. Came through the other side of a creek crossing and front wheel washed out in some loose rocks. I may have applied to much front brake inexplicably.  Really trying to lay off the brakes more and more. Anyway, left elbow and knee are banged up and plenty of road rash. As they say, that's racing. There is a race Saturday here that I thought about entering on a lark but now I may not.
Read more