Kerrie and I ran a 4 mile MAF test this morning. The girl is quite impressive! Her mile splits were: 6:52, 7:04, 7:08, 7:16. Notice that she had only a little drop off in pace, a sign of a strong endurance base. Nice work Kerrie and thanks for the company. You're flying!
My own test went very well.. mile 1 was 5:56 then 6:00, 6:02, 6;06 with an average HR of 147. I go in for a diagnostic treadmill test next week to establish my new HR ranges based on blood mmol of lactate. I will be shifting my base training to the HR range that corresponds to a blood lactate level of 1.5-2.0 mmol. In my last few tests this gave me a HR range of 153-160. And for all the guys out there who are fighting the MAF method... go to a lab and get some hard data before upping your HR's. I have gotten to be efficient over the years because I was patient with the MAF training.
Week mileage- 20 miles.