Running Summary from 2 Dec to 31 Dec - 2019 (MAF, Tempo & Interval)

Running Summary from 2 Dec 2019 to 31 Dec 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 Dec 2019, it's 5:42min/km at HR 129, almost the same as in Nov. due to a 3 weeks holiday break in USA.

MAF HR = 180 - Age (180 - 48 = 132)
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No.	Date	Day	Distance	Duration	Avg. Pace	Avg. HR	Max HR	Avg. Cadence	Max. Cadence	Avg. Strike Length	Remarks
1	2019/12/2	Monday	6.15	37:16	6.03	121	133	183	210	0.91
2	2019/12/3	Tuesday	7.5	43:09	5.45	122	135	181	196	0.96	SF USA
3	2019/12/7	Saturday	5.01	32:29	6.29	125	144	182	191	0.85	Trump Treadmill
4	2019/12/7	Saturday	2.3	15:14	6.38	137	148	183	196	0.82	Trump Treadmill
5	2019/12/10	Tuesday	5.54	38:11	6.54	122	136	156	220	0.94	Page USA
6	2019/12/13	Friday	6.15	36:22	5.55	117	134	180	198	0.94	LA USA
7	2019/12/15	Sunday	5.49	30:55	5.38	124	137	185	202	0.96	Disney USA
8	2019/12/19	Thursday	12.19	1:10:31	5.47	129	134	182	198	0.95
9	2019/12/20	Friday	6.94	48:51	7.02	128	134	183	199	0.77
10	2019/12/20	Friday	7	43:37	6.14	128	138	182	212	0.88
11	2019/12/23	Monday	9.32	55:31	5.57	131	136	184	199	0.91
12	2019/12/24	Tuesday	9.41	54:43	5.49	132	164	182	200	0.94
13	2019/12/24	Tuesday	5.12	29:13	5.42	130	139	184	200	0.95
14	2019/12/25	Wednesday	24.19	2:35:37	6.26	130	147	181	247	0.86
15	2019/12/26	Thursday	2.26	13:32	5.59	119	131	181	186	0.93
16	2019/12/26	Thursday	5.32	30:17	5.42	129	134	181	187	0.97	MAF
17	2019/12/26	Thursday	0.81	2:50	3.3	156	169	187	215	1.53
18	2019/12/26	Thursday	0.8	2:58	3.41	156	166	186	217	1.46
19	2019/12/27	Friday	18.63	2:28:00	7.57	152	169	157	247	0.8	MF BBF
20	2019/12/29	Sunday	22.11	2:29:23	6.45	128	135	183	212	0.81
21	2019/12/30	Monday	5.36	34:26	6.25	126	134	185	200	0.84
22	2019/12/30	Monday	5.14	30:07	5.51	127	133	184	197	0.93
23	2019/12/31	Tuesday	5.16	31:37	6.08	127	133	180	202	0.91
24	2019/12/31	Tuesday	4.32	24:41	5.43	127	133	179	197	0.98