MAF Update **Updated 23/09/2015**

So following on from Miguels 60 day MAF update see here

I've become a bit of data nerd and decide to update my MAF Test info in similar fashion (thanks for the tips Miguel)

 I've spent the afternoon on Excel and working out decimals and times etc...my head hurts it's the first time I've done this type of thing and I may update it in future posts so please bear with me numbers are not really my fortay.

I've done a total of 7 MAF Tests and I have grouped them in order (1 = Test 1, 2 = Test 2 you get the idea)

So on to the first base phase (Oct 2014 to Feb 2015)

*Note* the parts coloured Green are to show a % increase (faster) in speed those in Red show a % decrease (slower)

So from Test 1 to Test 2 the first 2 miles have quite a big increase it then drops dramatically over the last 3 miles.












Test 3 and 4 are again quite high in the first 2 miles and very close and the drop by 7% the pace per mile is quite close on Test 4 and very close on Test 3

So I compared the 1st and 4th Test to give a comparison of the 4 months as you can see it's a massive increase (the 1st mile was technically the 2nd mile as I included the warm up in the total distance which why 2nd mile might be higher but then the other 3 are lower)

So I started my second base phase - June 2015 to ongoing (last Test 23/08 /2015)

 (Test 5 is the first test in the new phase)

As you can see this meant a big drop in speed the % getting higher from mile 1 to 2 by 6% and then a drop from miles 3 to 4 to a lower % ultimately levelling out to a 11% decrease in speed 

I then compared Test 5 and 6 in the new phase and I was in for a big shock the numbers weren't nice at all it could be down to starting the TWT test the same week would help but the numbers didn't lie it was much slower

So the we hit my most recent MAF Test and wow progress it back on track the % is back up and very consistent no major drops the pace is consistent aswell

So I compared Test 5 and 7 as they are the (1st and 3rd test in the new phase)

And there was faster miles and slower miles the faster miles were 5% and 6% faster while the slower miles were less than 1% slower not too shabby (35 secs faster on mile 3 and only 9 secs slower on mile 4)

So then I did one final comparison between Test 1 and Test 7 as you can the increase aren't as consistent as some other tests but I think by another 2 MAF Tests they numbers will be more consistent 16% and 14% increase in miles 1 and 2 = 2 mins 8 secs faster with miles 5 being 2 mins 28 secs faster in comparison

I am excited to see where this will lead me I don't expect to drop 2 mins every 4 months ( that would be amazing but lets be realistic) I will keep monitoring it and updating it

It's nice to see the results typed or written down as sometimes you don't feel like you are making progress but the numbers don't lie

Stick with it and thanks for reading.

**Update** 23/09/2015

Wouldn't normally update so soon but seen quite a big improvement from MAF Test 7 to MAF Test 8 as you can see there is a big difference

Now Test 7 on 24/08/2015 was followed up by 6 miles the same day after the Test and 18 miles the Sat after and few shorter runs above MAF 10bpm plus and higher and then Tough Mudder which wasn't MAF but was slow 11.2 miles in 3hr 15mins

So I've been geeking out and working out the difference in time gained or lost over the time spent doing my MAF Tests

*Note* the parts coloured Green are to show an increase (faster) in speed those in Red show a decrease (slower)

The overall all difference I find amazing I am 3:00 mins faster on average from Test 1 to Test 8 if Test 8 was a fluke (I don't think it was) then going of Test 1 and Test 7 the average time gained is 1:34 mins (just under half from Test 8 average) it's still a big improvement 

I more and more focused on MAF over the Winter (love training in the cold) and seeing if I can get the numbers down even further

Look forward to seeing all your progress.