Sunday, March 23, 2008

Sunday MAF test, week total 20 miles.

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.

7 comments:

GZ said...

Sorry I missed it! But it was necessary on several fronts.

Kerrie - did you feel as if you had to up the pace to get to that HR again?

Lucho said...

I forgot to mention.. Kerrie rode 5:00 yesterday and she said she felt good, strong..

kerrie said...

thanks tim for getting me out the door or i'm afraid nothing would have happened for me today except eating a lot of peeps and jellybeans...
i always feel like i learn so much. i was surprised with how decent i felt given my ride volume this week, the cold morning and my lack of sleep!

gz - last time for the four miles i was:7:02, 7:16, 7:20, 7:36 and this time 6:52, 7:04, 7:08, 7:16...
so yeah, i had to up the pace a bit but i did find it easier to keep my HR up this time whereas last time it kept dropping.
you should have been there...tim know his sh*t.

BRAD said...

Lucho,
What type of HRM do you recommend? My Polar just croaked and I am looking for a replacement. Thanks.

Lucho said...

Brad- I would recommend buying a reputable brand like Polar or Accurex and keep it as simple as you can. I recently bought a Polar on e-bay for $39.99. Average/ max HR and zone settings are important. Lap splits with average HR's for each split is useful. I've had very poor luck with Timex and Nike. If you liked your Polar that just croaked then stick with that brand and model if you can. Polar's new soft chest strap is awesome too with replaceable batteries.

GZ said...

Lucho - where are you getting your test done and for how much?

Chuckie V said...

Naysayers, skeptics and pessimists
Will all discount the MAF
But it is he who adheres to it
Who shall receive the last laugh...