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Entries

  1. RUN
    great Maffetone - Gym TM (downhill) 3.55 mi 01:01 17:03 pace

    15:01 w/u, HR 111/136
    (Av. 19:25, 0.77m)
    30:01 workout, HR 142/151 (at -3% decline)
    (Av. 14:51, 2.02m)
    15:01 c/d, HR 130/139
    (Av. 19:59, 0.75m)

    I always find it difficult to get moving again after... read more

  2. RUN
    great Maffetone - TM LSD 5.19 mi 01:30 17:20 pace

    15:00 w/u, HR 113/141
    (Av. 17:42, 0.85m)
    60:00 workout, HR 140/149
    (Av. 16:51, 3.56m)
    15:00 c/d, HR 128/139
    (Av. 19:13, 0.78m)

    Even without looking at the stats, this was a massive succ... read more

  3. RUN
    good Maffetone - Home TM 3.15 mi 01:00 19:03 pace

    15:00 w/u, HR 109/139
    (Av. 18:16, 0.82m)
    30:00 workout, HR 140/152
    (Av. 17:30, 1.71m)
    15:00 c/d, HR 126/138
    (Av. 24:32, 0.61m)

    Back in Birmingham visiting family, so hopped on my TM (in a great... read more

  4. VELO
    great Maffetone - Gym Cycle 16.25 mi 01:00 16.2mph pace

    15:00 w/u, HR 114/136
    30:00 workout, HR 137/147
    15:00 c/d, HR 127/140

    Same as last week, level 5 resistance throughout. Covered more distance (14.97m > 16.25m) mostly due to managing a steady... read more

    • David G.
      David G.

      Fine spin Andy, looks like noticeable progress on your training!

      10 days ago Like

    • Tom H.
      Tom H.

      I'm impressed you can do that, I think Maff pace would drive me crazy!

      10 days ago Like

    • Peneloperae

      Simply fabulous!! well done Andy ...wooohooo

      10 days ago Like

    • Andy L.
      Andy L.

      Thanks guys. @ Tom, I never built a base previously so if this keeps me slow enough to increase the mileage I'm okay to stick with it for now. Saying that, I'll be glad when I can run again!

      10 days ago Like1 person

  5. RUN
    great Maffetone - Gym TM (downhill) 3.78 mi 01:00 15:51 pace

    15:00 w/u, HR 112/139
    (Av. 17:50, 0.84m)
    30:00 workout, HR 137/151 (at -3% decline)
    (Av. 14:09, 2.12m)
    15:00 c/d, HR 125/147
    (Av. 18:17, 0.82m)

    The downhill session for the week. Much bette... read more

  6. RUN
    Maffetone - Neighborhood LSD 6.64 mi 01:45 15:48 pace

    15:00 w/u, HR 118/138
    (Av. 16:52, 0.89m)
    85:00 workout, HR 137/155
    (Av. 15:35, 5.45m)
    5:00 c/d, 127/149
    (Av. 16:50, 0.30m)

    Finished off the week with what will hopefully evolve into my "lo... read more

  7. VELO
    great Maffetone - Gym Cycle 14.97 mi 01:00 15.0mph pace

    15:00 w/u, HR 112/136
    30:00 workout, HR 135/145
    15:00 c/d, HR 122/133
    Ave. RPM: 90

    Bit different from last week's cycle, stayed at resistance level 5 from start to finish, so it'll be ... read more

  8. RUN
    great Maffetone - Parliament Hill T... 3.8 mi 01:00 15:46 pace

    15:00 w/u, HR 113/136
    (Av. 16:18, 0.92m)
    30:00 workout, HR 133/152
    (Av. 15:07, 1.99m)
    15:00 c/d, HR 113/134
    (Av. 16:46, 0.90m)

    After yesterday I wanted a strict MAF workout, and was helpe... read more

  9. RUN
    great Maffetone* - Gym TM (downhill) 3 mi 01:00 20:00 pace

    *This didn't turn out to be a MAF run, though I had good intentions.
    Did the 15:00 w/u as usual but then incorporated some downhill jogging (apparently useful for MAF runners as you can reach... read more

  10. RUN
    great MAF Test #2 - Gym TM 4.42 mi 01:19 17:53 pace

    In the first month of low heart rate training I walked/jogged 9 times (9hr 55 mins, 33.92 miles) and cycled twice (1hr 40 mins, 25.72 miles), all aiming for a maximum heart rate of 135 for warm up ... read more

  11. VELO
    great Maffetone - Gym Cycle 15 mi 01:00 15.0mph pace

    15:00 w/u, HR 114/142
    30:00 workout, HR 137/151
    15:00 c/d, HR 119/140
    Ave. RPM: 95

    Fun cycle. Stuck to the HR targets very well, they only spiked for a few seconds once or twice. Next up is t... read more

  12. RUN
    great Maffetone - Neighbourhood Ramble 4.54 mi 01:15 16:34 pace

    15:00 w/u, HR 119/138 (should be max 135)
    (Av. 16:48, 0.89m)
    45:00 workout, HR 143/164 (should be max 145)
    (Av. 15:56, 2.83m)
    15:17 c/d, HR 124/149 (should be max 135)
    (Av. 18:38, 0.82m)

    La... read more

  13. VELO
    great Maffetone - Gym Cycle 10.72 mi 00:40 16.1mph pace

    15:00 w/u, HR 110/135
    15:00 workout, HR 138/149
    10:00 c/d, HR 117/135

    Want to increase time on feet without rushing to up the walk/run mileage so opted for a cross-training cycle session today... read more

    • James D.
      James D.

      nice spin session, do you use the garmin indoors on the bike?

      about 1 month ago Like1 person

    • Show 3 more comments...
    • Marsi K.
      Marsi K.

      Nice spin! :) I'm curious if you have a special set up for the foot pod on a bike?

      29 days ago Like1 person

    • Andy L.
      Andy L.

      Thanks! Looking back at it my post is confusing. I always have a footpod attached to my running shoes and that works fine on a treadmill, but it's wildly inaccurate for indoor cycling. I'm not sure if I'd need a cadence sensor for it to work? I had to rely on the distance data the machine gave. Sorry for the confusion!

      29 days ago Like

  14. RUN
    great Maffetone - Neighbourhood 3.73 mi 01:00 16:04 pace

    15:00 w/u, HR 116/146
    (Av. 16:11, 0.93m)
    30:00 workout, HR 144/164
    (Av. 15:24, 1.93m)
    15:00 c/d, HR 121/139
    (Av. 17:11, 0.87m)

    Outside again, exploring the local streets. HR was more unde... read more

    • David G.
      David G.

      Relentless forward progress Andy! Looks like you're seeing results already.

      about 1 month ago Like1 person

    • James D.
      James D.

      your doing well Andy, a gradual increase in the running will hopefully keep you injury free, trying to do that myself and stay injury free

      about 1 month ago Like1 person

    • Peneloperae Nice Job
      Nice Job:

      Looking good Andy!! Your training is going so well....impressive my friend!

      about 1 month ago

  15. RUN
    good Maffetone - Neighbourhood 5.2 mi 01:30 17:22 pace

    15:00 w/u, HR 126/145
    (Av. 16:59, 0.88m)
    60:00 workout, HR 141/168
    (Av. 16:52, 3.57m)
    15:00 c/d, 131/150
    (Av. 20:19, 0.74m)

    First time I've ventured outside since starting up again, ... read more

  16. RUN
    alright Maffetone - Gym TM 3.18 mi 01:00 18:52 pace

    15:00 w/u, HR 118/142
    (Av. 19:45, 0.76m)
    30:00 workout, HR 142/151
    (Av. 17:27, 1.72m)
    15:00 c/d, HR 127/139
    (Av. 21:45, 0.69m)

    Not the best, struggled to stay under HR targets. Did this fro... read more

  17. RUN
    great Maffetone - Home TM 3.36 mi 01:00 17:50 pace

    15:00 w/u, HR 109/137
    (Av. 19:00, 0.79m)
    30:00 workout, HR 143/152
    (16:24 pace, 1.83m)
    15:00 c/d, HR 127/134
    (Av. 20:16, 0.74m)

    The usual. Last day in Birmingham after visiting parents f... read more

  18. RUN
    great Maffetone - Home TM 3.96 mi 01:10 17:40 pace

    15:00 w/u, HR 104/137
    (Av. 19:15, 0.78m)
    40:00 workout, HR 141/151
    (16:20 pace, 2.45m)
    15:00 c/d, HR 124/134
    (Av. 20:34, 0.73m)

    One week down. Limited myself to three days for now. Did incr... read more

  19. RUN
    great Maffetone - Home TM 3.38 mi 01:00 17:45 pace

    15:00 w/u aiming for max 135 HR - HR 113/137 (19:30 pace, 0.77 mile)
    30:01 aiming for max 145 HR - HR 140/155 (16:24 pace, 1.83 mile)
    15:00 c/d aiming for max 135 HR - HR 123/136 (19:29 p... read more

  20. RUN
    great Maffetone - Home TM 3.28 mi 01:00 18:17 pace

    15:01 w/u aiming for 135 HR - HR 118/141 (19:40 pace, 0.62 mile)
    30:00 aiming for 145 HR - HR 147/155 (16:04 pace, 1.87 mile)
    15:00 c/d aiming for 135 HR - HR 132/149 (18:57 pace, 0.79 m... read more

    • David G.
      David G.

      Great job being disciplined Andy, first for sticking to walking, and second for going an hour on the treddy! Do you listen to music, watch, a chat show, or?

      about 1 month ago Like1 person

    • Show 3 more comments...
    • Andy L.
      Andy L.

      I think if you have a decent feel for running easy then you're fine without it. I never did and never built solid base miles so it's ideal.

      about 1 month ago Like

    • Adam O.
      Adam O.

      Great discipline. Looking forward to see how this training works out for you.

      about 1 month ago Like1 person