MAF TRAINING ( 142-152 )

DATE SESSION PACE KM AVE HR MAX HR TOTAL ( WEEKS )

15 JUN AM 1 8.07 6 149 154 WEEK 1, 20KM
16 JUN AM 2 8.36 7 149 153 AVE PACE = 9.97
19 JUN AM 3 7.50 7 149 154
23 JUN PM 4 9.48 5 151 156 WEEK 2, 15KM
25 JUN PM 5 9.31 5 150 154 AVE PACE = 8.99
26 JUN PM 6 8.20 5 150 154
29 JUN PM 7 9.00 6 150 153 WEEK 3, 18KM
30 JUN PM 8 9.28 7 150 153 AVE PACE = 8.81
3 JUL PM 9 8.17 5 150 155
6 JUL PM 10 9.01 6 150 154 WEEK 4, 22 KM
7 JUL PM 11 8.37 6 149 154 AVE PACE = 8.57
11 JUL PM 12 8.47 6 150 156
12 JUL PM 13 8.46 4 150 154
13 JUL PM 14 8.45 7 149 153 WEEK 5, 19KM
14 JUL PM 15 8.35 5 149 154 AVE PACE = 8.39
16 JUL PM 16 8.37 7 150 155
20 JUL PM 8.50 7 150 155
21 JUL PM 8.38 5.21 149 155
23 JUL PM 8.45 5.16 148 154
25 JUL PM 8.36 5.22 149 155
27 JUL PM 8.32 5.26 149 156
30 JUL PM 7.55 5.68 149 155
By Distance

Date 4KM 5KM 6KM 7KM 8KM 9KM 10KM

15 JUN AM 8.07
16 JUN AM 8.36
19 JUN AM 7.50
23 JUN PM 9.48
25 JUN PM 9.31
26 JUN PM 8.20
29 JUN PM 9.00
30 JUN PM 9.28
3 JUL PM 8.17
6 JUL PM 9.01
7 JUL PM 8.37
11 JUL PM 8.47
12 JUL PM 8.46
13 JUL PM 8.45
14 JUL PM 8.35
16 JUL PM 8.37

BY DURATION ( 45 MIN )

DATE PACE KM AVE HR MAX HR

21 JUL PM 8.38 5.21 149 155
23 JUL PM 8.45 5.16 148 154
25 JUL PM 8.36 5.22 149 155
27 JUL PM 8.32 5.26 149 156
30 JUL PM 7.55 5.68 149 155