M4RK J

M55 Oxfordshire

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Witney Road Runners | Dubai Road Runners

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Recent Training
6th Apr	General	29.3mi	10:19:04
1st Apr	General	4.3mi	3:02:30
31st Mar	General	5.7mi	3:56:54
23rd Mar	General	28.4mi	9:57:36
Mar 2024	General	7.5mi	3:12:31

12 Month Benchmarks	Run	Bike
Mile	6:29	2:11
5k	22:01	11:27
5mi	37:50	21:10
10k	49:32	26:08
10mi	1:24:10	43:36
Half	1:53:49	3:16:51
20mi	4:37:57	5:20:46
Mara	9:14:20	7:28:11

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019	2021	2022	PB	WB
5km	7				21:40 64.35			19:56 71.58					20:38 73.13	19:56 6:25/mi	73.13
4mi	1		28:45 61.85											28:45 7:11/mi	61.85
4mi	1				29:38 61.41									29:38 7:21/mi	61.41
4.1mi	1			29:48 61.67										29:48 7:16/mi	61.67
4.2mi	1		30:52 61.00											30:52 7:18/mi	61.00
4.3mi	1				33:13 57.99									33:13 7:48/mi	57.99
10km	17		47:57 58.04	44:14 63.42	48:57 57.77	45:36 62.51	48:44 58.97	42:45 67.23	45:38 64.02	40:15 73.20	46:42 64.16			40:15 6:29/mi	73.20
10mi	5		1:31:53 50.00		1:23:21 56.02		1:14:07 64.05						1:12:53 69.78	1:12:53 7:17/mi	69.78
13mi	1									1:55:01 55.10				1:55:01 8:51/mi	55.10
13.1mi	15	1:48:26 55.56	1:45:34 57.54	1:44:30 58.12	1:40:17 61.57	1:37:02 63.64	1:40:41 62.36	1:40:36 62.41				1:45:08 63.46	1:35:45 70.31	1:35:45 7:19/mi	70.31
20mi	1					3:09:50 51.15								3:09:50 9:30/mi	51.15
26.2mi	4				3:53:19 55.49			3:44:00 58.77					3:31:30 66.75	3:31:30 8:04/mi	66.75
50km	1											5:02:00 56.97		5:02:00 9:43/mi	56.97
100km	1											15:30:00 44.06		15:30:00 14:58/mi	44.06

2022		Result	WAVA	Distance
23 Oct	Abingdon Marathon	3:48:00	61.91	26.2mi
16 Oct	Oxford Half Marathon PB	1:35:45	70.31	13.1mi
25 Sep	Berlin Marathon PB	3:31:30	66.75	26.2mi
10 Sep	Weymouth parkrun SB	20:38	73.13	5km
3 Sep	Cotswold Classic PB	1:12:53	69.78	10mi
6 Aug	Witney parkrun	21:16	70.95	5km
2021		Result	WAVA	Distance
26 Jun	Cotswold Way Challenge PB	15:30:00	44.06	100km
13 Jun	Cheltenham running festival SB	1:45:08	63.46	13.1mi
3 May	BigWay Round - Winchester 50Km PB	5:02:00	56.97	50km
2019		Result	WAVA	Distance
20 Oct	Rotary Blenheim 10K and 5K Run SB	46:42	64.16	10km
2017		Result	WAVA	Distance
28 Aug	Abbras 10k PB	40:15	73.20	10km
10 Feb	RAK 1/2 marathon PB	1:55:01	55.10	13mi
2016		Result	WAVA	Distance
2 Dec	2XU compression series race 2 SB	45:38	64.02	10km
22 Jan	Standard Chartered Dubai Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
14 Dec	Dubai Autodrome 5k PB	19:56	71.58	5km
4 Dec	Dubai Creek Striders Half	1:43:12	61.36	13.1mi
30 Oct	Abras 10k & 3k series race 1	45:50	63.22	10km
1 Oct	Dubai Autodrome 5k	21:52	65.25	5km
27 Mar	ABRAS Mina 10k & 3k series		0.00	10km
11 Mar	ADCB Zayed sports city	44:48	64.15	10km
13 Feb	RAK Half Marathon SB	1:40:36	62.41	13.1mi
23 Jan	Standard Chartered Dubai Marathon SB	3:44:00	58.77	26.2mi
9 Jan	Abras Mina 10k race series 2 SB	42:45	67.23	10km
2014		Result	WAVA	Distance
5 Dec	Dubai Creek 1/2 marathon SB	1:40:41	62.36	13.1mi
22 Nov	Donut 10 mile SB	1:14:07	64.05	10mi
31 Oct	newton 10m	1:17:40	61.12	10mi
27 Sep	Dubai desert run SB	48:44	58.97	10km
2013		Result	WAVA	Distance
7 Dec	Dubai Desert Road run SB	45:36	62.51	10km
21 Apr	London Marathon		0.00	26.2mi
17 Feb	Bramley 20 PB	3:09:50	51.15	20mi
10 Feb	Wokingham Half Marathon SB	1:37:02	63.64	13.1mi
2012		Result	WAVA	Distance
3 Nov	Oxford Parkrun	22:25	62.20	5km
21 Oct	Abingdon Marathon SB	3:53:19	55.49	26.2mi
7 Oct	BHF Blenheim Half SB	1:40:17	61.57	13.1mi
22 Sep	Oxford Parkrun SB	21:40	64.35	5km
16 Sep	Great North Run Half Marathon	1:41:44	60.70	13.1mi
9 Sep	cotswold classic 10 SB	1:23:21	56.02	10mi
30 Aug	Oxford (Mota-Vation Series Race 5) PB	29:38	61.41	4.03mi
8 Jul	British 10K London Run SB	48:57	57.77	10km
30 Jun	Oxford Parkrun #33	23:05	60.40	5km
10 Jun	Southend Half Marathon	2:14:00	46.08	13.1mi
31 May	Bletchingdon (Mota-Vation Series Race 2) PB	33:13	57.99	4.26mi
25 Mar	Carterton 10km	51:19	55.10	10km
26 Feb	Hampshire Chronicle Winchester 10K	52:44	53.20	10km
8 Jan	Oxford Mail XC League Race 3 (Men) Middleton Cheney		0.00	10km
2011		Result	WAVA	Distance
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	29:48	61.67	4.1mi
4 May	Silverstone 10k EMGP Series SB	44:14	63.42	10km
10 Apr	White Horse Half Marathon	1:48:23	56.50	13.1mi
27 Mar	Carterton 10k	45:14	62.02	10km
20 Mar	Reading Half Marathon SB	1:44:30	58.12	13.1mi
6 Mar	Goring 10k	48:05	57.88	10km
2010		Result	WAVA	Distance
17 Oct	Blacks Single trail race 10k	52:13	53.30	10km
26 Sep	Windsor Half Marathon SB	1:45:34	57.54	13.1mi
12 Sep	Witney Cotswold Classic 10 SB	1:31:53	50.00	10mi
2 Sep	Oxford (Mota-Vation Series Race 5) PB	28:45	61.85	4mi
5 Aug	Chipping Norton (Mota-Vation Series Race 4) PB	30:52	61.00	4.23mi
9 May	Blenheim 7k		0.00	7km
3 May	Chalgrove Festival 10k Run SB	47:57	58.04	10km
21 Mar	Reading Half Marathon	1:46:12	56.73	13.1mi
28 Feb	Goring 10k	51:12	53.93	10km
2009		Result	WAVA	Distance
15 Nov	Jersey 1/2 SB	1:48:26	55.56	13.1mi
27 Sep	Windsor Half Marathon	2:14:00	44.96	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	17	12	42	34	0	0	0	0	0	0	0	0	105
2024	78	49	21	0	0	0	0	0	0	0	0	0	149
2023	19	37	20	0	0	0	0	0	0	0	0	0	76
2023	16	11	45	70	76	64	125	52	124	152	81	42	855
2023	0	0	0	0	0	11	0	27	11	0	3	84	135
2022	0	0	0	0	15	0	0	0	0	0	0	0	15
2022	2.3	3.5	0	0	2.4	1.9	1.8	1.2	0	0	0	0	12.9
2022	56	40	5	25	46	102	108	126	115	110	10	18	760
2022	0	67	0	12	0	0	0	0	0	0	0	11	89
2021	0	0	0	0	0	0	0	0.9	2.2	0.1	0.4	0.3	3.8
2021	47	72	87	157	171	153	38	44	6	11	8	29	822
2021	0	0	0	0	0	0	0	0	23	0	0	12	35
2020	39	12	0	0	14	47	56	37	72	63	40	44	424
2020	0	0	0	0	0	34	15	0	24	0	0	22	95
2019	3	14	0	0	0	3	23	62	31	43	9	3	191
2018	0	0	0	0	0	0	0	0	0	12	0	0	12
2017	0	0	0	0	0	1.1	0.7	0	0	0	0	0	1.9
2017	24	38	40	74	79	80	39	73	62	13	11	0	533
2017	0	0	0	0	0	2	38	62	0	0	0	0	102
2016	30	30	10	33	34	26	33	24	85	75	102	23	503
2016	0	0	0	0	0	3	0	0	0	0	0	19	22
2015	97	84	52	26	22	20	31	22	66	102	117	112	751
2015	0	0	0	0	0	0	71	7	51	67	17	0	213
2014	4	0	0	0	0	0	0	0	6	85	100	116	311
2013	129	88	45	30	11	0	28	7	19	14	37	32	440
2012	23	39	23	8	62	53	69	81	124	50	47	77	655
2011	46	64	71	40	24	0	0	16	15	17	26	0	319
2010	0	0	0	42	26	3	37	56	46	25	12	0	247

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
28.4mi, 9:57:36 Run - General 1) 1km - 11:51(11:51/km) 2) 1km - 13:08(13:08/km) 3) 1km - 11:33(11:33/km) 4) 1km - 12:13(12:13/km) 5) 1km - 11:11(11:11/km) 6) 1km - 11:15(11:15/km) 7) 1km - 12:55(12:55/km) 8) 1km - 14:08(14:08/km) 9) 1km - 12:26(12:26/km) 10) 1km - 13:53(13:53/km) 11) 1km - 11:49(11:49/km) 12) 1km - 12:00(12:00/km) 13) 1km - 11:26(11:26/km) 14) 1km - 27:19(27:19/km) 15) 1km - 12:46(12:46/km) 16) 1km - 12:06(12:06/km) 17) 1km - 12:31(12:31/km) 18) 1km - 15:30(15:30/km) 19) 1km - 16:37(16:37/km) 20) 1km - 16:29(16:29/km) 21) 1km - 13:28(13:28/km) 22) 1km - 11:10(11:10/km) 23) 1km - 12:08(12:08/km) 24) 1km - 24:04(24:04/km) 25) 1km - 11:55(11:55/km) 26) 1km - 13:45(13:45/km) 27) 1km - 11:19(11:19/km) 28) 1km - 12:14(12:14/km) 29) 1km - 11:27(11:27/km) 30) 1km - 10:51(10:51/km) 31) 1km - 10:12(10:12/km) 32) 1km - 15:23(15:23/km) 33) 1km - 13:43(13:43/km) 34) 1km - 12:03(12:03/km) 35) 1km - 12:19(12:19/km) 36) 1km - 14:09(14:09/km) 37) 1km - 13:32(13:32/km) 38) 1km - 10:48(10:48/km) 39) 1km - 13:32(13:32/km) 40) 1km - 10:57(10:57/km) 41) 1km - 12:27(12:27/km) 42) 1km - 10:42(10:42/km) 43) 1km - 13:08(13:08/km) 44) 1km - 11:02(11:02/km) 45) 1km - 10:08(10:08/km) 46) 0.74km - 8:04(10:54/km) 2nd Apr 2024, 9:03am Mark J 🇳🇿 wrote: Oof, huge. Well done. Add a comment	-	-	-	-	-	-
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
-	5.7mi, 3:56:54 Run - General 1) 1km - 19:58(19:58/km) 99/132bpm [1977b/km] 91cal 3.01/9.81kmph 2) 1km - 24:47(24:47/km) 92/116bpm [2280b/km] 94cal 2.42/4.3kmph 3) 1km - 33:54(33:54/km) 96/130bpm [3255b/km] 135cal 1.77/4.9kmph 4) 1km - 27:33(27:33/km) 114/144bpm [3140b/km] 146cal 2.18/5.04kmph 5) 1km - 37:51(37:51/km) 112/138bpm [4240b/km] 179cal 1.58/4.97kmph 6) 1km - 31:57(31:57/km) 109/143bpm [3482b/km] 147cal 1.88/4.57kmph 7) 1km - 18:53(18:53/km) 110/137bpm [2077b/km] 88cal 3.18/5.1kmph 8) 1km - 17:28(17:28/km) 92/117bpm [1607b/km] 68cal 3.43/5.58kmph 9) 1km - 18:27(18:27/km) 115/143bpm [2121b/km] 91cal 3.25/4.74kmph 10) 0.18km - 6:06(33:45/km) 114/125bpm [3847b/km] 30cal 1.78/4.97kmph Add a comment	4.3mi, 3:02:30 Run - General 1) 1km - 28:01(28:01/km) 88/111bpm [2466b/km] 105cal 2.14/7.69kmph 2) 1km - 28:57(28:57/km) 88/118bpm [2548b/km] 107cal 2.07/11.29kmph 3) 1km - 26:21(26:21/km) 82/96bpm [2160b/km] 84cal 2.28/5.51kmph 4) 1km - 27:42(27:42/km) 96/137bpm [2659b/km] 112cal 2.17/4.84kmph 5) 1km - 26:13(26:13/km) 97/129bpm [2542b/km] 110cal 2.29/6.21kmph 6) 1km - 20:35(20:35/km) 101/137bpm [2080b/km] 93cal 2.91/4.74kmph 7) 0.92km - 24:42(26:44/km) 87/111bpm [2326b/km] 90cal 2.24/4.6kmph Add a comment	-	-	-	-
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
29.3mi, 10:19:04 Run - General 1) 1km - 11:46(11:46/km) 106/143bpm [1247b/km] 76cal 5.1/13.81kmph 2) 1km - 10:38(10:38/km) 100/111bpm [1064b/km] 63cal 5.64/6.55kmph 3) 1km - 10:48(10:48/km) 100/112bpm [1080b/km] 70cal 5.55/6.72kmph 4) 1km - 12:15(12:15/km) 102/126bpm [1249b/km] 72cal 4.9/13.84kmph 5) 1km - 10:20(10:20/km) 101/116bpm [1043b/km] 68cal 5.81/6.42kmph 6) 1km - 10:51(10:51/km) 96/104bpm [1042b/km] 69cal 5.53/6.05kmph 7) 1km - 12:20(12:20/km) 95/116bpm [1172b/km] 69cal 4.86/7.73kmph 8) 1km - 17:20(17:20/km) 90/111bpm [1560b/km] 71cal 3.46/7.62kmph 9) 1km - 12:00(12:00/km) 87/99bpm [1045b/km] 73cal 5/6.15kmph 10) 1km - 11:52(11:52/km) 87/104bpm [1033b/km] 67cal 5.05/6.48kmph 11) 1km - 11:07(11:07/km) 100/117bpm [1111b/km] 70cal 5.4/6.31kmph 12) 1km - 14:33(14:33/km) 93/119bpm [1352b/km] 75cal 4.13/6.05kmph 13) 1km - 11:48(11:48/km) 91/107bpm [1073b/km] 73cal 5.09/6.52kmph 14) 1km - 16:53(16:53/km) 102/149bpm [1722b/km] 92cal 3.55/5.98kmph 15) 1km - 13:22(13:22/km) 113/176bpm [1510b/km] 87cal 4.49/10.71kmph 16) 1km - 12:55(12:55/km) 103/114bpm [1330b/km] 72cal 4.65/5.75kmph 17) 1km - 12:33(12:33/km) 102/110bpm [1280b/km] 71cal 4.78/6.21kmph 18) 1km - 13:21(13:21/km) 101/124bpm [1348b/km] 78cal 4.5/12.46kmph 19) 1km - 18:08(18:08/km) 98/122bpm [1777b/km] 85cal 3.31/11.32kmph 20) 1km - 25:28(25:28/km) 93/118bpm [2369b/km] 103cal 2.35/6.28kmph 21) 1km - 19:18(19:18/km) 103/119bpm [1987b/km] 94cal 3.11/6.21kmph 22) 1km - 11:47(11:47/km) 98/138bpm [1155b/km] 69cal 5.09/5.98kmph 23) 1km - 11:47(11:47/km) 91/132bpm [1072b/km] 70cal 5.09/6.11kmph 24) 1km - 11:08(11:08/km) 96/105bpm [1070b/km] 68cal 5.39/5.91kmph 25) 1km - 11:33(11:33/km) 99/112bpm [1143b/km] 72cal 5.2/5.88kmph 26) 1km - 12:01(12:01/km) 107/114bpm [1286b/km] 73cal 4.99/5.91kmph 27) 1km - 19:47(19:47/km) 89/111bpm [1761b/km] 81cal 3.03/6.05kmph 28) 1km - 13:00(13:00/km) 91/96bpm [1183b/km] 74cal 4.62/6.05kmph 29) 1km - 13:00(13:00/km) 99/115bpm [1287b/km] 72cal 4.62/5.58kmph 30) 1km - 12:04(12:04/km) 100/118bpm [1206b/km] 67cal 4.98/5.91kmph 31) 1km - 11:33(11:33/km) 94/114bpm [1086b/km] 70cal 5.19/6.11kmph 32) 1km - 11:01(11:01/km) 91/104bpm [1002b/km] 67cal 5.45/6.08kmph 33) 1km - 17:41(17:41/km) 90/120bpm [1592b/km] 75cal 3.39/5.85kmph 34) 1km - 12:02(12:02/km) 95/119bpm [1144b/km] 66cal 4.98/5.85kmph 35) 1km - 11:45(11:45/km) 92/118bpm [1081b/km] 70cal 5.1/10.75kmph 36) 1km - 17:25(17:25/km) 91/108bpm [1586b/km] 86cal 3.45/8.5kmph 37) 1km - 10:57(10:57/km) 96/123bpm [1051b/km] 69cal 5.48/6.05kmph 38) 1km - 12:24(12:24/km) 96/165bpm [1191b/km] 76cal 4.84/6.18kmph 39) 1km - 15:29(15:29/km) 89/125bpm [1379b/km] 79cal 3.87/5.75kmph 40) 1km - 11:23(11:23/km) 83/86bpm [944b/km] 54cal 5.27/6.18kmph 41) 1km - 11:08(11:08/km) 105/136bpm [1170b/km] 63cal 5.39/7.39kmph 42) 1km - 10:48(10:48/km) 100/119bpm [1081b/km] 69cal 5.55/5.85kmph 43) 1km - 11:57(11:57/km) 96/106bpm [1147b/km] 69cal 5.02/6.05kmph 44) 1km - 11:20(11:20/km) 99/104bpm [1122b/km] 70cal 5.3/6.05kmph 45) 1km - 11:22(11:22/km) 99/107bpm [1125b/km] 69cal 5.28/6.31kmph 46) 1km - 11:01(11:01/km) 99/114bpm [1090b/km] 67cal 5.45/6.21kmph 47) 1km - 11:22(11:22/km) 103/118bpm [1171b/km] 67cal 5.28/5.95kmph 48) 0.12km - 2:45(23:33/km) 93/97bpm [2190b/km] 13cal 2.55/5.34kmph 6th Apr 2024, 8:43pm Mark J 🇳🇿 wrote: That's huge Mark. Well done. Add a comment	-	-	-	-	-	-
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
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M4RK J

Read Everyone!

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