Running Summary from 3 Oct to 30 Nov 2019 (MAF, Tempo & Interval)

Running Summary from 3 Oct 2019 to 30 Nov 2019

Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019 till now, my speed at zone 2 was 6:47/km then. Now in 20 Nov 2019, my speed is 5:38/km at zone 2 HR. I am seeing a significant improvement with low HR training. Most importantly, to stay injury free and recover well before the next run.

MAF HR = 180 - Age (180 - 48 = 132)
-------------------------------------------

No.	Date	Day	Distance	Duration	Avg. Pace	Avg. HR	Max HR	Avg. Cadence	Max. Cadence	Avg. Strike Length	Remarks
1	3-Oct-19	Thursday	6.52	44:27	6.49	124	133	185	206	0.8
2	3-Oct-19	Thursday	1.35	9:59.6	7.25	104	113	184	199	0.73
3	3-Oct-19	Thursday	4.49	29:48	6.38	112	126	186	194	0.81
4	4-Oct-19	Friday	6.26	42:11	6.45	120	128	184	203	0.81
5	7-Oct-19	Monday	7.25	49:10	6.47	126	132	182	210	0.81	MAF
6	8-Oct-19	Tuesday	7.28	49:21	6.47	126	134	182	213	0.81
7	8-Oct-19	Tuesday	2.69	18:30	6.53	111	118	181	188	0.8
8	8-Oct-19	Tuesday	1.3	33:07	25.31	87	98	109	240	0.39	Lateral Walk
9	9-Oct-19	Wednesday	4.61	30:20	6.34	122	132	181	188	0.85
10	9-Oct-19	Wednesday	10.24	1:05:41	6.25	123	129	184	209	0.84
11	10-Oct-19	Thursday	7.24	48:55	6.45	126	134	179	209	0.83
12	10-Oct-19	Thursday	14.47	1:37:50	6.46	121	130	179	204	0.83
13	12-Oct-19	Saturday	2.25	15:29	6.54	114	125	178	198	0.84
14	12-Oct-19	Saturday	22.79	2:33:05	6.43	123	145	179	198	0.83
15	14-Oct-19	Monday	8.95	55:40	6.13	127	138	178	198	0.9
16	14-Oct-19	Monday	11.48	1:10:27	6.08	125	130	184	200	0.89
17	15-Oct-19	Tuesday	10.61	1:07:54	6.24	127	134	181	220	0.86
18	15-Oct-19	Tuesday	2.26	13:37	6.02	126	141	184	191	0.9
19	15-Oct-19	Tuesday	8.34	30:51	3.42	152	170	192	205	1.41	Interval
20	16-Oct-19	Wednesday	2.64	30:12	11.26	111	124	129	134	0.68
21	16-Oct-19	Wednesday	6.34	40:50	6.27	126	132	176	190	0.88
22	17-Oct-19	Thursday	7.05	54:03	7.4	125	133	164	236	0.79
23	17-Oct-19	Thursday	10.42	1:11:35	6.52	122	131	182	193	0.8
24	19-Oct-19	Saturday	24.12	3:01:06	7.3	125	139	167	245	0.79	MF Hills
25	21-Oct-19	Monday	9.49	1:00:06	6.2	127	158	181	193	0.87
26	21-Oct-19	Monday	11.43	1:11:09	6.14	126	132	184	200	0.87
27	22-Oct-19	Tuesday	8.36	51:45	6.11	127	133	182	217	0.89
28	22-Oct-19	Tuesday	2.11	13:22	6.2	126	133	184	191	0.86
29	22-Oct-19	Tuesday	11.84	1:10:46	5.59	127	132	184	194	0.91
30	23-Oct-19	Wednesday	7.97	50:49	6.22	126	133	184	197	0.85
31	23-Oct-19	Wednesday	6.17	26:55	4.21	154	161	182	196	1.26	Tempo
32	23-Oct-19	Wednesday	2.52	20:00	7.56	124	131	182	193	0.69
33	25-Oct-19	Friday	8.93	56:18	6.18	127	133	182	191	0.87
34	26-Oct-19	Saturday	5.53	22:04	4	166	173	181	213	1.38	Ascis Race
35	27-Oct-19	Sunday	20.22	2:13:04	6.35	128	138	178	194	0.85
36	29-Oct-19	Tuesday	16.69	1:50:29	6.37	127	145	175	198	0.87
37	30-Oct-19	Wednesday	7.76	46:58	6.03	126	134	180	247	0.92
38	30-Oct-19	Wednesday	2.24	14:21	6.25	113	127	179	185	0.87
39	30-Oct-19	Wednesday	10.12	41:43	4.07	159	166	185	204	1.31	10k Time Trial
40	31-Oct-19	Thursday	7.04	41:14	5.51	119	128	182	187	0.94
41	31-Oct-19	Thursday	1.98	21:03	10.37	101	123	111	188	0.87
42	31-Oct-19	Thursday	4.57	17:48	3.54	162	174	186	212	1.38	UMC Race
43	31-Oct-19	Thursday	5.17	37:45	7.19	129	141	175	192	0.78
44	1-Nov-19	Friday	8.45	52:16	6.11	127	134	184	198	0.88
45	1-Nov-19	Friday	2.69	16:01	5.57	127	139	179	191	0.94
46	1-Nov-19	Friday	2.71	17:24	6.25	139	154	175	196	0.89
47	1-Nov-19	Friday	8.44	52.19	6.12	125	131	181	199	0.89
48	2-Nov-19	Saturday	25.36	2:55:25	6.55	125	149	175	222	0.83
49	4-Nov-19	Monday	10.09	1:01:20	6.05	126	132	179	202	0.92
50	4-Nov-19	Monday	10.02	58:47	5.52	128	132	181	205	0.94
51	5-Nov-19	Tuesday	8.01	47:00	5.52	125	133	178	212	0.96
52	5-Nov-19	Tuesday	2.2	13:54	6.19	112	130	181	188	0.87
53	5-Nov-19	Tuesday	5.3	25:46	4.52	145	160	153	207	1.27	Interval
54	5-Nov-19	Tuesday	0.9	6:49	7.35	118	122	181	188	0.73
55	6-Nov-19	Wednesday	6.02	38:26	6.32	122	135	181	190	0.86
56	6-Nov-19	Wednesday	15.15	1:27:59	5.48	128	134	183	196	0.94
57	7-Nov-19	Thursday	9.39	1:06:44	7.06	119	131	180	223	0.78
58	7-Nov-19	Thursday	13.46	1:20:12	5.58	129	143	181	196	0.93
59	9-Nov-19	Saturday	30.07	2:22:54	4.45	145	158	184	199	1.14	Steady LSD
60	11-Nov-19	Monday	10.48	1:02:14	5.57	126	133	182	199	0.92
61	11-Nov-19	Monday	12.2	1:10:44	5.48	127	140	184	201	0.94
62	12-Nov-19	Tuesday	9.39	1:02:52	6.42	118	127	183	196	0.82
63	12-Nov-19	Tuesday	2.26	13:23	5.55	115	131	183	194	0.92
64	12-Nov-19	Tuesday	7.7	32:43	4.15	152	165	184	204	1.27	Interval
65	13-Nov-19	Wednesday	9.26	51:59	5.37	129	135	183	212	0.97
66	13-Nov-19	Wednesday	10.49	1:02:31	5.58	126	134	182	198	0.92
67	14-Nov-19	Thursday	9.01	1:00:50	6.45	119	130	185	200	0.8
68	14-Nov-19	Thursday	19	1:55:16	6.04	128	135	177	243	0.93
69	15-Nov-19	Friday	2.62	16:00	6.1	121	146	177	194	0.92
70	15-Nov-19	Friday	2.59	15:31	6	130	142	186	198	0.9
71	16-Nov-19	Saturday	25.21	2:25:29	5.46	129	133	181	196	0.96	MF Hills
72	18-Nov-19	Monday	13.25	1:17:59	5.53	126	161	185	204	0.92
73	18-Nov-19	Monday	13.25	1:1515	5.41	127	133	186	201	0.95
74	19-Nov-19	Tuesday	5.13	35:38	6.57	110	117	184	195	0.78
75	19-Nov-19	Tuesday	2.25	13:46	8.08	112	136	182	190	0.9
76	19-Nov-19	Tuesday	10.18	41:27	4.04	154	160	187	212	1.31	10k Time Trial
77	20-Nov-19	Wednesday	12.42	1:10:02	5.38	126	132	183	205	0.97	MAF
78	21-Nov-19	Thursday	5.38	39:50	7.24	111	119	183	194	0.74
79	21-Nov-19	Thursday	3.23	19:29	6.01	117	127	180	189	0.92
80	21-Nov-19	Thursday	12.01	1:10:14	5.51	137	158	151	202	1.05	Interval+Slope
81	21-Nov-19	Thursday	2.56	17:35	6.52	122	130	183	192	0.79
82	25-Nov-19	Monday	8.77	51:08	5.5	127	133	184	198	0.93
83	26-Nov-19	Tuesday	5.34	31:01	5.49	124	132	183	198	0.94
84	26-Nov-19	Tuesday	2.69	16:27	6.07	115	126	184	196	0.89
85	26-Nov-19	Tuesday	10.22	41:27	4.03	157	164	187	199	1.32	10k Tempo Run
86	26-Nov-19	Tuesday	0.45	3:59	8.54	121	126	168	176	0.67
87	27-Nov-19	Wednesday	5.29	30:45	5.49	125	131	181	192	0.95
88	30-Nov-19	Saturday	42.56	3:34:17	5.02	156	169	179	206	1.1	SCSM 2019

-------------------------------------------

Good articles

THE SECRETS OF LOW HEART-RATE TRAINING

MAF

ExtraMilest

Why cardiac drift is important for runners who train by heart rate