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Mark J 🇳🇿

Last on at 10am, 25th Jan 2025

M55

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STATUS Get fresh, it's the weekend. I'm showing out.

Athletics Nelson

Races
59
Miles
10059
Miles
9870
Miles
270
WAVA
81.50%
5k
18:59
5M
35:49
10k
42:53
Half
1:26:58
Mara
3:12:24

About Me
I'd been a body abusing, clubber for so many years until my wife inspired me to start running. I used to run well at school but stopped on leaving, took up smoking full time and didn't put any running shoes on again until 2008. Didn't really take it too seriously (just over 500 miles across three years) until 2011, when I entered my wife and I in to our first marathon. The mileage went up and so has the addiction. Personal goals � I’ve gone way over where I ever thought possible. So now it’s just a case of keeping at a level and as long as I am enjoying, I’ll just keep on putting in the effort. Show More...

About Me

I'd been a body abusing, clubber for so many years until my wife inspired me to start running. I used to run well at school but stopped on leaving, took up smoking full time and didn't put any running shoes on again until 2008. Didn't really take it too seriously (just over 500 miles across three years) until 2011, when I entered my wife and I in to our first marathon. The mileage went up and so has the addiction. Personal goals � I’ve gone way over where I ever thought possible. So now it’s just a case of keeping at a level and as long as I am enjoying, I’ll just keep on putting in the effort.

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. 20 ish k’s. Just me and my music, out in some beautiful trails.

Recent Blogs
Stuff wot I is learned (been reminded of) today - Snippets picked up from using a coach. Item 7 - O2 Deficit, easy runs and length of long runs in a marathon bl	24th Jan
Stuff wot I is learned today - Snippets picked up from using a coach. Item 6 - "Activate lactate shuttling" as part of your warmup prep for shorter races.	16th Jan
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 5 - I must be doing something right and the use of "Open warmups".	14th Jan
A good day at the office - The 2024 Nelson Half race report	Nov 2024
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 4 - Pomegranate juice, caffeine and race strategy	Oct 2024

My parkrun
Neale Park parkrun

Recent Training
25th Jan	Stretching	0mi	8:00
25th Jan	Easy	6.3mi	53:54
25th Jan	Stretching	0mi	4:48
24th Jan	Stretching	0mi	8:00
24th Jan	Tempo	9.5mi	1:10:54

Planned Races
Christchurch Marathon	13th Apr
Chicago Marathon	12th Oct

12 Month Benchmarks	Run	Bike
Mile	5:41	2:57
5k	19:22	10:31
5mi	31:52	20:54
10k	39:46	25:15
10mi	1:04:47	1:21:38
Half	1:40:20	3:06:12
20mi	2:43:03	0

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 1000 Run 1864

Recent Threads
Mundane thread
Days in a Row watch - have you got Days in a Row?
100 miles a month in 2025
Today my RHR is....
500,000 - Team edition
Not entirely mundane thread

Buddies (36)

Followers (22)

Badges Collected	See available badges
+ 192 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	2024	2025	PB	WB
4km	1						19:22 57.87								19:22 7:48/mi	57.87
5km	25			21:17 65.51	20:27 68.18		23:52 59.32	23:30 60.72					18:59 81.50	19:30 79.34	18:59 6:07/mi	81.50
5mi	3			42:59 52.72	35:49 63.27	43:16 53.22									35:49 7:10/mi	63.27
9.5km	2							40:15 68.90							40:15 6:49/mi	68.90
10km	7	53:26 51.68	48:13 57.72		42:53 65.94	53:30 53.72				51:53 58.75					42:53 6:54/mi	65.94
13km	1											1:14:50 54.75			1:14:50 9:16/mi	54.75
15km	1							1:11:37 62.06							1:11:37 7:41/mi	62.06
13.1mi	16		1:46:06 57.25	1:42:21 60.33	1:45:00 58.81	1:58:21 53.05	2:10:26 48.14	1:44:29 61.12	1:48:36 60.35		1:52:04 60.63	1:34:31 72.54	1:26:58 79.57		1:26:58 6:38/mi	79.57
26.2mi	3			3:42:25 58.21				4:14:51 52.54					3:12:24 74.72		3:12:24 7:21/mi	74.72

Date	Planned Races			Distance
12 Oct	Chicago Marathon Confirmed			26.2mi
13 Apr	Christchurch Marathon Confirmed			26.2mi
2025		Result	WAVA	Distance
18 Jan	Neale Park parkrun SB	19:30	79.34	5km
2024		Result	WAVA	Distance
14 Dec	The Spectacle - 5k Road Race PB	18:59	81.50	5km
23 Nov	Nelson Parkrun	20:53	74.08	5km
3 Nov	The Nelson Half PB	1:26:58	79.57	13.1mi
17 Jul	Sprig & Fern Tahuna Winter 5km	19:35	79.00	5km
6 Jul	Monaco midwinter marathon	1:29:17	77.50	13.1mi
21 Apr	Christchurch Marathon PB	3:12:24	74.72	26.2mi
2023		Result	WAVA	Distance
5 Nov	The Nelson Half SB	1:34:31	72.54	13.1mi
7 Oct	Aoraki Mount Cook Half Marathon	1:36:18	71.19	13.1mi
13 May	Saint Clair Vinyard Half	1:39:39	68.80	13.1mi
18 Mar	Centre of New Zealand Trail - The Aramex Kiwi Walk & Run Series PB	1:14:50	54.75	13km
2022		Result	WAVA	Distance
6 Nov	The Nelson Half SB	1:52:04	60.63	13.1mi
2020		Result	WAVA	Distance
1 Nov	The Nelson 10k SB	51:53	58.75	10km
2018		Result	WAVA	Distance
4 Nov	The Nelson Half SB	1:48:36	60.35	13.1mi
2015		Result	WAVA	Distance
21 Nov	Queenstown International Marathon SB	4:14:51	52.54	26.2mi
8 Nov	Lay Associates 21.1km Half Marathon SB	1:44:29	61.12	13.1mi
3 Oct	Takahe to Akaroa Relay - Lap 7 PB	40:15	68.90	9.5km
31 May	Christchurch Marathon (Half)	1:44:42	61.00	13.1mi
11 Apr	New Balance 15k Road Race PB	1:11:37	62.06	15km
3 Feb	Port Hills 5k Series SB	23:30	60.72	5km
13 Jan	Port Hills 5k Series	23:35	60.50	5km
2014		Result	WAVA	Distance
3 May	Hanmer Springs Half Marathon SB	2:10:26	48.14	13.1mi
26 Apr	Hagley Memorial Relay PB	19:22	57.87	4km
28 Jan	Port Hills 5k Series	24:54	56.86	5km
21 Jan	Port Hills 5k Series	24:50	57.01	5km
14 Jan	Port Hills 5k Series	23:59	59.03	5km
7 Jan	Port Hills 5k Series SB	23:52	59.32	5km
2013		Result	WAVA	Distance
15 Dec	Sri Chinmoy Christmas Dash SB	53:30	53.72	10km
21 Jul	The National Lottery Anniversary Run SB	43:16	53.22	5mi
26 May	Royal Windsor Half Marathon SB	1:58:21	53.05	13.1mi
2012		Result	WAVA	Distance
21 Apr	Cambridge parkrun SB	20:27	68.18	5km
15 Apr	Cambridge Cambourne 10k PB	42:53	65.94	10km
31 Mar	The National Lottery - Olympic Park Run PB	35:49	63.27	5mi
17 Mar	Harrogate Park run	22:26	62.15	5km
10 Mar	Cambridge parkrun	24:14	57.54	5km
4 Mar	Cambridge Boundary Run Half SB	1:45:00	58.81	13.1mi
11 Feb	Cambridge parkrun	24:56	55.92	5km
28 Jan	Harrogate Park run	25:30	54.68	5km
2011		Result	WAVA	Distance
26 Nov	Cambridge parkrun	22:45	61.29	5km
19 Nov	Cambridge parkrun	21:21	65.31	5km
13 Nov	Athens Classic Marathon SB	3:42:25	58.21	26.2mi
29 Oct	Cambridge parkrun SB	21:17	65.51	5km
9 Oct	Great Eastern Run SB	1:42:21	60.33	13.1mi
2 Oct	Abington 10k	45:33	58.93	9.5km
11 Sep	Amaudo 10k	51:41	54.71	10km
3 Sep	Cambridge parkrun	23:24	59.59	5km
13 Aug	Cambridge parkrun	25:19	55.07	5km
16 Jul	Cambridge parkrun	23:25	59.54	5km
9 Jul	Cambridge parkrun	23:21	59.71	5km
2 Jul	Cambridge parkrun	25:30	54.68	5km
11 Jun	Cambridge parkrun	24:58	55.85	5km
24 May	The Tilty Hilly 5 SB	42:59	52.72	5mi
14 May	South Manchester parkrun	26:32	52.55	5km
2009		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	1:46:06	57.25	13.1mi
4 Oct	Abington 10K SB	48:13	57.72	10km
13 Sep	Grunty Fen Half Marathon	1:52:22	54.05	13.1mi
29 Mar	Thorney 10k	53:03	52.05	10km
1 Mar	Cambridge Boundary Run Half	2:24:35	41.67	13.1mi
2008		Result	WAVA	Distance
5 Oct	Abington 10K SB	53:26	51.68	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	12	0	0	0	0	0	0	0	0	0	0	0	12
2025	117	0	0	0	0	0	0	0	0	0	0	0	117
2025	104	0	0	0	0	0	0	0	0	0	0	0	104
2024	24	17	3	0	4	5	2	0	2	8	5	16	89
2024	134	171	225	145	153	177	130	176	216	237	118	128	2010
2024	125	75	101	65	130	128	137	104	89	68	127	102	1251
2023	8	11	6	0	4	3	0	0	0	6	6	0	44
2023	105	116	109	159	76	103	151	195	170	177	63	129	1552
2023	81	107	106	72	85	111	88	79	68	62	118	14	991
2022	3	7	0	0	0	0	6	6	0	8	5	0	35
2022	9	34	16	14	38	10	50	20	37	75	74	42	418
2022	81	89	146	82	80	52	24	28	80	71	106	96	936
2021	0	0	0	0	6	0	2	6	6	0	0	3	24
2021	14	18	11	9	36	66	64	56	104	56	33	42	510
2021	151	20	80	50	38	77	52	27	108	104	157	74	938
2020	58	24	15	48	18	6	6	17	12	47	9	49	312
2020	234	140	124	11	92	81	98	104	215	192	86	123	1500
2019	0	0	4	0	0	0	0	0	2	0	0	0	6
2019	49	54	15	29	3	25	34	3	49	3	32	10	305
2019	155	144	170	125	61	0	147	131	156	126	132	130	1476
2018	0	0	3	2	0	0	0	1	0	0	0	0	6
2018	67	75	75	104	93	66	63	88	96	63	39	51	879
2018	47	192	178	171	163	96	127	167	162	143	167	116	1729
2017	3	6	0	0	0	0	0	0	1	20	24	27	81
2017	0	12	0	0	0	0	0	0	0	6	33	6	56
2016	20	0	0	4	0	0	0	0	0	0	7	8	39
2016	0	0	0	0	0	0	0	0	0	0	0	29	29
2015	0	0	0	0	0	0	0	0	0	1	0	0	1
2015	37	77	93	113	83	46	75	21	134	120	73	127	1001
2015	0	0	0	0	0	0	0	0	25	76	45	144	290
2014	35	27	19	75	59	66	139	47	6	0	0	3	476
2014	0	0	0	0	0	0	0	17	0	0	0	0	17
2013	35	19	0	44	60	13	19	8	0	6	0	35	239
2012	0	0	13	4	12	0	0	0	0	0	0	0	28
2012	27	104	139	119	42	123	102	103	16	14	51	0	839
2012	0	15	66	26	0	9	4	152	23	0	0	0	295
2011	2	0	0	13	42	65	91	128	120	143	101	23	729
2011	0	0	0	0	44	60	43	27	22	55	7	0	259
2010	0	0	0	0	0	0	12	10	0	0	0	0	22
2009	0	0	0	0	0	25	0	0	0	0	0	0	25
2009	20	21	69	23	15	42	43	56	71	38	0	0	398
2008	0	0	0	0	0	0	19	56	52	6	0	0	133

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
8.7mi, 4:00:33 Walk - Hiking 1) 1km - 15:58(15:58/km) 74/94bpm [1182b/km] 56cal 48/81rpm 3.76/5.79kmph 2) 1km - 14:45(14:45/km) 72/91bpm [1062b/km] 48cal 49/63rpm 4.07/5kmph 3) 1km - 15:30(15:30/km) 66/91bpm [1023b/km] 41cal 49/60rpm 3.87/5.27kmph 4) 1km - 14:49(14:49/km) 65/71bpm [963b/km] 38cal 49/52rpm 4.05/4.39kmph 5) 1km - 14:21(14:21/km) 72/95bpm [1033b/km] 48cal 50/55rpm 4.18/5.72kmph 6) 1km - 16:00(16:00/km) 73/95bpm [1167b/km] 55cal 46/78rpm 3.75/8.35kmph 7) 1km - 19:26(19:26/km) 81/108bpm [1574b/km] 83cal 49/69rpm 3.09/6.29kmph 8) 1km - 15:37(15:37/km) 77/103bpm [1203b/km] 61cal 50/67rpm 3.84/6.04kmph 9) 1km - 17:51(17:51/km) 74/97bpm [1321b/km] 63cal 48/77rpm 3.36/4.89kmph 10) 1km - 19:05(19:05/km) 72/108bpm [1374b/km] 62cal 46/72rpm 3.14/6.02kmph 11) 1km - 17:27(17:27/km) 66/82bpm [1152b/km] 46cal 49/76rpm 3.44/5.28kmph 12) 1km - 22:23(22:23/km) 83/108bpm [1858b/km] 101cal 49/72rpm 2.68/5.54kmph 13) 1km - 19:49(19:49/km) 70/97bpm [1387b/km] 62cal 48/70rpm 3.03/6.4kmph 14) 0.98km - 17:32(17:51/km) 76/105bpm [1357b/km] 66cal 48/70rpm 3.36/5.89kmph Add a comment	7.6mi, 4:00:05 Walk - Hiking 1) 1km - 19:31(19:31/km) 81/103bpm [1580b/km] 84cal 49/71rpm 3.07/5.36kmph 2) 1km - 20:47(20:47/km) 87/103bpm [1808b/km] 102cal 45/70rpm 2.89/5.39kmph 3) 1km - 20:22(20:22/km) 86/120bpm [1752b/km] 99cal 45/71rpm 2.94/5.38kmph 4) 1km - 17:22(17:22/km) 75/97bpm [1303b/km] 62cal 45/65rpm 3.45/5.18kmph 5) 1km - 22:52(22:52/km) 78/109bpm [1783b/km] 91cal 46/70rpm 2.62/6.94kmph 6) 1km - 19:10(19:10/km) 84/101bpm [1610b/km] 89cal 45/72rpm 3.13/5.58kmph 7) 1km - 16:32(16:32/km) 78/97bpm [1289b/km] 65cal 49/70rpm 3.63/5.82kmph 8) 1km - 18:56(18:56/km) 75/102bpm [1420b/km] 68cal 49/70rpm 3.17/5.18kmph 9) 1km - 19:54(19:54/km) 74/95bpm [1473b/km] 70cal 46/73rpm 3.01/6.17kmph 10) 1km - 19:03(19:03/km) 73/91bpm [1391b/km] 65cal 49/71rpm 3.15/6.94kmph 11) 1km - 19:35(19:35/km) 76/99bpm [1488b/km] 74cal 47/75rpm 3.06/6.65kmph 12) 1km - 21:15(21:15/km) 78/99bpm [1658b/km] 85cal 48/76rpm 2.82/5.1kmph 13) 0.23km - 4:46(20:41/km) 72/92bpm [1489b/km] 16cal 48/56rpm 2.9/5.45kmph Add a comment	-	0mi, 8:00 Cross - Stretching Add a comment 6.2mi, 50:49 Run - Easy Started the year off with a 10k base run to keep the legs ticking over while we're still away. Felt quite hard today but to be expected after four days of hiking through The Island's stunning native forest. Such a pleasure to be able to be here. Whilst not huge elevation, it was all short and sharp. My legs are feeling it now. Went a different route today. Out to Lee Bay and back. Just stunning. Aches and pains: Right piriformis 3 Shoes: On CloudUltra Activity temperature via POD 2: 16°C ~ 21°C 107 Training Load -- from COROS 1) 1km - 5:16(5:16/km) 115/136bpm [606b/km] 49cal 234/W 11.38/13.59kmph 2) 8km - 40:28(5:03/km) 135/150bpm [683b/km] 476cal 247/W 11.86/15.52kmph 3) 1km - 5:05(5:05/km) 139/146bpm [706b/km] 62cal 250/W 11.82/15.19kmph Add a comment 0mi, 4:55 Cross - Stretching Add a comment 8.3mi, 3:43:48 Walk - Hiking 1) 1km - 16:09(16:09/km) 88/112bpm [1422b/km] 80cal 49/69rpm 3.72/5.52kmph 2) 1km - 17:20(17:20/km) 88/106bpm [1525b/km] 86cal 49/71rpm 3.46/5.57kmph 3) 1km - 16:39(16:39/km) 72/93bpm [1199b/km] 56cal 47/72rpm 3.6/5.46kmph 4) 1km - 17:51(17:51/km) 75/104bpm [1339b/km] 65cal 45/73rpm 3.36/5.03kmph 5) 1km - 18:51(18:51/km) 79/94bpm [1489b/km] 77cal 44/68rpm 3.18/5.76kmph 6) 1km - 17:38(17:38/km) 85/101bpm [1499b/km] 84cal 47/67rpm 3.4/5.48kmph 7) 1km - 20:46(20:46/km) 79/105bpm [1641b/km] 85cal 46/70rpm 2.89/5.85kmph 8) 1km - 17:13(17:13/km) 83/102bpm [1429b/km] 78cal 48/69rpm 3.48/5.37kmph 9) 1km - 18:51(18:51/km) 83/97bpm [1565b/km] 85cal 45/78rpm 3.18/6.07kmph 10) 1km - 16:46(16:46/km) 76/88bpm [1274b/km] 63cal 45/73rpm 3.58/5.23kmph 11) 1km - 14:16(14:16/km) 94/112bpm [1341b/km] 81cal 52/56rpm 4.2/5.13kmph 12) 1km - 12:58(12:58/km) 105/125bpm [1361b/km] 88cal 53/74rpm 4.63/5.43kmph 13) 1km - 14:14(14:14/km) 88/112bpm [1253b/km] 71cal 51/65rpm 4.22/4.78kmph 14) 0.27km - 4:17(15:52/km) 94/110bpm [1491b/km] 24cal 49/54rpm 3.78/4.38kmph Add a comment	0mi, 6:12 Cross - Stretching Add a comment 5mi, 41:38 Run - Easy 8k Base Run 8k Base Run Last day on Stewart Island finished off with another run out to Ackers Point and back. But more of a standard workout today as I was on a tight schedule to get out for an evening of Kiwi spotting with the family. Lovely run, all good. And Kiwi spotted as a bonus. Aches and pains: Right piriformis 3 - 4 Shoes: On CloudUltra Activity temperature via POD 2: 16°C ~ 17°C 97 Training -- from COROS 1) 1km - 5:17(5:17/km) 119/131bpm [630b/km] 53cal 218/W 11.34/12.54kmph 2) 6km - 31:41(5:17/km) 138/149bpm [729b/km] 383cal 241/W 11.36/15.06kmph 3) 1km - 4:40(4:40/km) 141/143bpm [658b/km] 58cal 256/W 12.86/13.48kmph 2nd Jan 2025, 12:38pm Ness wrote: Well done! 👏 Add a comment 0mi, 4:54 Cross - Stretching Add a comment	-	0mi, 8:00 Cross - Stretching Add a comment 8.1mi, 1:03:39 Run - Easy 13k Base Run Swapped out a MP run today for a base one as my right piriformis is definitely on the higher edge at the moment. Pleasant run around Queen's Park in Invercargill. Nice and cool for running too. Nicely controlled my HR and power. No issues. Aches and pains: Right piriformis 3 -4 Shoes: Asics GlideRide 3 1) 1km - 5:14(5:14/km) 115/126bpm [602b/km] 49cal 226/W 11.47/12.9kmph 2) 11km - 53:31(4:52/km) 137/145bpm [667b/km] 639cal 244/W 12.33/14.01kmph 3) 1km - 4:54(4:54/km) 139/144bpm [681b/km] 60cal 241/W 12.25/12.72kmph 3rd Jan 2025, 9:57pm Ness wrote: Well done 👍 3rd Jan 2025, 10:11pm Mark J 🇳🇿 wrote: Chur 3rd Jan 2025, 10:37pm riggys99 wrote: Nice running Add a comment 0mi, 4:29 Cross - Stretching Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
9.1mi, 1:30:44 Bike - Mountain Biking 1) 5km - 32:34(6:31/km) 75/96bpm [489b/km] 118cal 9.21/19.98kmph 2) 5km - 30:35(6:07/km) 78/118bpm [477b/km] 121cal 9.81/27.44kmph 3) 4.7km - 27:24(5:50/km) 69/89bpm [402b/km] 81cal 10.29/23.9kmph Add a comment 0mi, 4:12 Cross - Stretching Add a comment 4.4mi, 34:47 Run - Easy 7k Easy Run 7k base along the Lake 2 Lake trail. Lake Te Anau to Lake Manapouri. Beautiful and gentle trail run. Aches and pains: Right piriformis 3 -4. Definitely on the twingy side of things. Shoes: On CloudUltra Activity temperature via POD 2: 14°C ~ 19°C 56 Training Load -- from COROS 1) 1km - 5:10(5:10/km) 106/119bpm [548b/km] 42cal 216/W 11.6/13.38kmph 2) 5km - 24:06(4:49/km) 126/143bpm [607b/km] 255cal 248/W 12.45/15.06kmph 3) 1km - 5:06(5:06/km) 141/145bpm [720b/km] 64cal 259/W 11.75/13.04kmph 4) 0.08km - 24(5:07/km) 134/136bpm [685b/km] 5cal 246/W 11.73/12.9kmph 4th Jan 2025, 11:25pm riggys99 wrote: Hope the piriformis settles. Sounds a lovely run Add a comment 0mi, 3:17 Cross - Stretching Add a comment	1.1mi, 11:22 Bike - General 1) 1.83km - 11:22(6:13/km) 76/92bpm [473b/km] 42cal 9.64/17.39kmph Add a comment 5.9mi, 59:30 Bike - Mountain Biking 1) 5km - 35:49(7:10/km) 112/136bpm [802b/km] 274cal 8.37/28.98kmph 2) 4.53km - 23:40(5:14/km) 102/126bpm [534b/km] 153cal 11.47/35.38kmph Add a comment 1.3mi, 30:12 Bike - General 1) 2.06km - 30:12(14:41/km) 75/119bpm [1102b/km] 111cal 4.08/36.28kmph Add a comment	19.1mi, 2:20:30 Bike - Gravel Otago Rail Trail with the family 1) 5.12km - 19:55(3:53/km) 96/184bpm [373b/km] 117cal 15.43/25.65kmph 2) 5km - 21:04(4:13/km) 99/183bpm [417b/km] 132cal 14.24/19.96kmph 3) 5km - 25:13(5:03/km) 71/105bpm [358b/km] 80cal 11.89/22.46kmph 4) 5km - 23:29(4:42/km) 71/101bpm [333b/km] 74cal 12.78/29.86kmph 5) 5km - 27:22(5:28/km) 81/99bpm [443b/km] 117cal 10.96/18.57kmph 6) 5km - 20:08(4:02/km) 65/98bpm [262b/km] 51cal 14.9/18.84kmph 7) 0.55km - 3:19(5:59/km) 63/69bpm [377b/km] 8cal 10.02/13.79kmph 7th Jan 2025, 8:36am geordiegirl wrote: good bike ride 7th Jan 2025, 9:00am Mark J 🇳🇿 wrote: Beautiful bike ride. Add a comment	0mi, 8:00 Cross - Stretching Add a comment 6.2mi, 53:30 Run - Trail Run 10k Base Run Trail Run tonight. Another one all about the location. Stunning surroundings just south of Haast Pass. Down the blue pools track. Along the road to Cameron Creek Lookout and back. But of undulation to keep me working for it. Noice. Aches and pains : Right piriformis 2 1) 1km - 5:32(5:32/km) 114/127bpm [631b/km] 43cal 200/W 10.84/12.68kmph 2) 8km - 42:21(5:18/km) 127/141bpm [672b/km] 388cal 236/W 11.33/15.19kmph 3) 1km - 5:37(5:37/km) 128/141bpm [719b/km] 52cal 239/W 10.68/14.34kmph 8th Jan 2025, 8:45am riggys99 wrote: Another great sounding run 8th Jan 2025, 9:59am Jaks wrote: Sounds lovely 😁 8th Jan 2025, 8:40pm tipsku wrote: This sounds like heaven for a trail runner. I'm glad you can enjoy your runs in stunning locations and your piriformis is behaving itself. 9th Jan 2025, 6:59am Mark J 🇳🇿 wrote: It certainly is. So very beautiful. Add a comment 0mi, 4:45 Cross - Stretching Add a comment	-	4mi, 1:26:53 Walk - General Walk to Fox Glacier. Stunning. 1) 1km - 13:21(13:21/km) 78/100bpm [1041b/km] 53cal 52/59rpm 4.49/5.89kmph 2) 1km - 13:51(13:51/km) 80/101bpm [1108b/km] 57cal 50/55rpm 4.33/5kmph 3) 1km - 14:26(14:26/km) 80/102bpm [1155b/km] 61cal 49/73rpm 4.16/5.92kmph 4) 1km - 14:29(14:29/km) 69/87bpm [999b/km] 43cal 51/70rpm 4.14/5.75kmph 5) 1km - 12:54(12:54/km) 64/75bpm [826b/km] 31cal 54/62rpm 4.65/6.4kmph 6) 1km - 12:23(12:23/km) 66/87bpm [817b/km] 33cal 55/65rpm 4.85/6.99kmph 7) 0.41km - 5:29(13:19/km) 66/72bpm [879b/km] 15cal 54/58rpm 4.5/5.41kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 9.6mi, 1:13:15 Run - Tempo 15k Long inc 7k Tempo Lovely run this morning and a truly epic view along the way. Solid tempo section with base mileage to start. Aches and pains: Right piriformis 3 - 4 Shoes: Asics GlideRide 3 1) 1km - 4:52(4:52/km) 112/127bpm [546b/km] 43cal 232/W 12.32/13.74kmph 2) 5.72km - 28:04(4:54/km) 130/144bpm [638b/km] 311cal 246/W 12.23/16kmph 3) 7km - 31:43(4:32/km) 145/155bpm [657b/km] 417cal 269/W 13.24/16.07kmph 4) 1km - 5:07(5:07/km) 150/157bpm [767b/km] 70cal 241/W 11.73/14.06kmph 5) 0.67km - 3:29(5:11/km) 147/149bpm [761b/km] 47cal 235/W 11.59/12.2kmph 10th Jan 2025, 9:16am riggys99 wrote: You sure you don’t miss slipping and sliding on the mean UK streets 😁. Sounds amazing. Good session 10th Jan 2025, 9:17am Mark J 🇳🇿 wrote: I think there would need to be a family catastrophe bigger than WWII to bring us back now. 10th Jan 2025, 9:19am riggys99 wrote: I bet 😁. Don’t blame you Add a comment 0mi, 4:46 Cross - Stretching Add a comment	-
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
4.8mi, 18:22 Bike - General 1) 7.7km - 18:22(2:23/km) 100/131bpm [238b/km] 116cal 25.18/31.71kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 10.1mi, 1:18:52 Run - Easy 16k Base Last run of the holidays. A nice steady run in Murcheson. A slight chill in the air when I set out but it soon warmed up nicely. Paced myself well and stayed well in control of HR and power. Aches and pains: Left knee a bit swollen post run. 3-4. I think it;s just knackered from several thousand KMS of driving. Shoes: Asics GlideRide 3 1) 1km - 5:24(5:24/km) 108/122bpm [583b/km] 47cal 219/W 11.11/12.24kmph 2) 14km - 1:07:32(4:49/km) 131/143bpm [632b/km] 752cal 248/W 12.44/14.01kmph 3) 1km - 4:42(4:42/km) 132/134bpm [620b/km] 53cal 249/W 12.78/13.43kmph 4) 0.25km - 1:14(4:59/km) 132/133bpm [657b/km] 14cal 241/W 12.06/12.81kmph 12th Jan 2025, 8:49am riggys99 wrote: Hope the knee recovers. Nice controlled run Add a comment 0mi, 4:30 Cross - Stretching Add a comment	0mi, 27:57 Cross - Strength Single-Leg Strength Workout 5 mins dynamic warm up 6 x 10 Single Leg Deadlift 6 x 10 Split Bench Squat 6 x 10 Curtsey Squat 6 x 10 Balanced Kick Back 8 x 10 Unilateral Supine Buttocks Lift Hip Lift 5 min static stretch cool down Add a comment 0mi, 5:30 Cross - Mobility Add a comment 2.3mi, 9:32 Bike - Commuting 1) 3.64km - 9:32(2:37/km) 83/104bpm [218b/km] 43cal 22.88/42.79kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 6.3mi, 49:39 Run - Easy 10k Easy - Back to running during lunchtime at work The one good thing about the summer not actually being summer at the moment is the positive effect it has on staying cool while running and thus assisting with the easiness of the easy runs I also think that having a few weeks of lower and less intense mileage while we were away has really helped me re-cooperate as today's run felt really easy and comfortable. No issues controlling HR and power. Nice trot out to the end of the port and back. Collected my prescription on the way past, too. Noice. Aches and pains: Right Piriformis 2. Left knee 1 - 2. Shoes: Brooks Glycerin 20 1) 1km - 5:09(5:09/km) 100/117bpm [516b/km] 44cal 211/W 11.64/12.33kmph 2) 8km - 38:24(4:48/km) 131/140bpm [629b/km] 430cal 248/W 12.5/13.64kmph 3) 1km - 4:59(4:59/km) 135/143bpm [673b/km] 58cal 257/W 12.04/14.34kmph 4) 0.21km - 1:06(5:15/km) 143/144bpm [752b/km] 14cal 265/W 11.42/12.16kmph 13th Jan 2025, 8:55am geordiegirl wrote: Great run review, hope work behaves and your running keep feeling good 13th Jan 2025, 9:15am Mark J 🇳🇿 wrote: Cheers Add a comment 0mi, 5:08 Cross - Stretching Add a comment 2.3mi, 9:38 Bike - Commuting 1) 3.7km - 9:38(2:36/km) 81/98bpm [211b/km] 42cal 23.06/46.45kmph Add a comment	0mi, 5:30 Cross - Mobility Add a comment 2.4mi, 9:33 Bike - Commuting 1) 3.79km - 9:33(2:31/km) 95/110bpm [240b/km] 56cal 23.8/42.16kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 5.2mi, 40:54 Run - Easy 8k Easy with 1k @5k pace Time to start getting my head into gear for marathon training. So following a check in with the coach, I went for an 8k easy run with a wee tester at 5k race pace, just to see where I'm at after the Christmas break. Felt OK but a touch slower than I would have liked. I'll have a shot at a fast ParkRun this coming weekend if all goes to plan. Then that will be a truer benchmark as my starting point for the next intense 12 weeks. An OK run all in all. Aches and pains: Right piriformis 2 -3 Shoes: Asics GlideRide 3 1) 1.17km - 6:15(5:22/km) 110/122bpm [589b/km] 53cal 206/W 11.2/12kmph 2) 2km - 9:55(4:58/km) 129/138bpm [640b/km] 109cal 237/W 12.1/16.74kmph 3) 1km - 3:57(3:57/km) 151/156bpm [596b/km] 55cal 307/W 15.2/16.82kmph 4) 3km - 14:15(4:45/km) 141/155bpm [670b/km] 178cal 252/W 12.63/15.32kmph 5) 1km - 5:09(5:09/km) 140/144bpm [720b/km] 64cal 248/W 11.66/12.68kmph 6) 0.24km - 1:23(5:46/km) 143/145bpm [824b/km] 18cal 239/W 10.41/11.73kmph 14th Jan 2025, 9:13am riggys99 wrote: Well done would have woke the legs up 14th Jan 2025, 9:14am Mark J 🇳🇿 wrote: Indeed. I wasn't going to do that today but I had a session with Dr Will this morning and he said pretty much the same. "If you're going for a fast ParkRun this weekend, you'll need to remind the legs what that speed feels like". 14th Jan 2025, 9:19am riggys99 wrote: Definitely that’s why doing a stride session before a race is a good idea Add a comment 0mi, 5:13 Cross - Stretching Add a comment 9.5mi, 39:36 Bike - Commuting 1) 15.24km - 39:36(2:36/km) 96/116bpm [249b/km] 233cal 23.09/33.61kmph Add a comment	4.7mi, 25:16 Bike - General Sarah Millican with Mrs J 1) 7.61km - 25:16(3:19/km) 85/122bpm [282b/km] 119cal 18.07/43.72kmph Add a comment 1.3mi, 5:38 Bike - Commuting Collecting the camper van from wheel alignment 1) 2.07km - 5:38(2:43/km) 85/98bpm [231b/km] 27cal 22.06/35.81kmph Add a comment 1.5mi, 8:21 Bike - Commuting 1) 2.34km - 8:21(3:34/km) 94/110bpm [336b/km] 48cal 16.8/24.74kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 7mi, 57:34 Run - Strides 11k Easy with Strides Nice to see the sun again for today's easy trot with a few strides thrown in to get the legs turning over. Aches and pains: Minimal right piriformis. Shoes: Brooks Glycerin 20 1) 1km - 5:06(5:06/km) 111/124bpm [566b/km] 46cal 219/W 11.76/12.37kmph 2) 4km - 20:13(5:03/km) 128/136bpm [647b/km] 219cal 236/W 11.87/13.19kmph 3) 0.1km - 20(3:26/km) 133/138bpm [456b/km] 4cal 343/W 17.49/17.91kmph 4) 0.16km - 50(5:16/km) 140/142bpm [737b/km] 10cal 242/W 11.4/17.73kmph 5) 0.09km - 20(3:32/km) 139/144bpm [492b/km] 4cal 313/W 16.97/17.73kmph 6) 0.16km - 50(5:06/km) 143/146bpm [730b/km] 11cal 240/W 11.76/17.56kmph 7) 0.1km - 20(3:29/km) 140/142bpm [487b/km] 4cal 322/W 17.25/17.91kmph 8) 0.15km - 50(5:25/km) 143/145bpm [774b/km] 11cal 233/W 11.09/17.73kmph 9) 0.1km - 20(3:25/km) 141/145bpm [483b/km] 4cal 321/W 17.53/17.82kmph 10) 0.16km - 50(5:16/km) 145/148bpm [764b/km] 11cal 238/W 11.39/17.82kmph 11) 4km - 20:59(5:15/km) 130/141bpm [682b/km] 234cal 233/W 11.43/13.23kmph 12) 1km - 5:32(5:32/km) 131/135bpm [724b/km] 63cal 230/W 10.86/11.29kmph 13) 0.19km - 1:04(5:40/km) 127/130bpm [721b/km] 11cal 224/W 10.57/11.29kmph 16th Jan 2025, 7:18am riggys99 wrote: Nicely done Add a comment 0mi, 4:54 Cross - Stretching Add a comment	8.7mi, 34:50 Bike - Commuting 1) 13.96km - 34:50(2:30/km) 97/151bpm [242b/km] 213cal 24.05/39.87kmph Add a comment 2.3mi, 9:13 Bike - Commuting 1) 3.73km - 9:13(2:28/km) 86/102bpm [212b/km] 45cal 24.28/48.75kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 2.2mi, 20:11 Run - Warm Down Gentrle trot home after parkrun 1) 3.55km - 20:11(5:41/km) 125/129bpm [711b/km] 212cal 217/W 10.56/11.21kmph Add a comment 3.1mi, 19:30 Run - parkrun 5k ParkRun Nice run this morning. Two main aims for this one. 1. Run at my usual 5k race cadence to get a benchmark of where I'm at following four weeks of lower mileage base training. 2. Trialing what difference, if any, "activating lactate shuttling" makes to race performance and feel. NB: Theory here is that if you do a longer warm up, 15-20 mins with a race pace 1km in there early on, it activates your lactate ahead the race. Thus giving you a small shot of lactate as fuel and prevents this process from occurring during the race. Think of it as being primed before you start. Pleased with the outcome all round really. Although I was obviously running at a considerable effort, it didn't feel lung busting at any point, as it has done on my last two fast 5k attempts. I set my cadence @181 with the express aim of just rolling with it, not focussing on any particular finishing time. Just going with the flow to see where I am at. The usual head games for the first couple of km, "I can't keep this up for 5km" etc, etc but actually once I'd got past that, it felt like a solid, hard but controlled effort. Do I conclude this is because of aim 2's input or because I was mentally more relaxed about the outcome? I can't say after just one run but it's certainly worth pursing with over a few more runs to see if there's any consistency in that "controlled" race feeling. What I can say for sure though is that running a 1km race pace during the warm didn't feel like it had any negative impact on my race at all. For reference the warm prior to this was, 1km warmup, 1km race pace, 1.5km warm up. Followed by a a few mins standing around waiting for the race to start. So I'll definitely be trying this again. Aches and pains: I did feel a pull in my left hamstring again. Best keep an eye on that as it was a bugger last time 3 - 4 Shoes: Asics MagicSpeed 2 1) 1km - 3:42(3:42/km) 145/156bpm [536b/km] 50cal 325/W 16.24/18.75kmph 2) 1km - 3:53(3:53/km) 155/157bpm [602b/km] 57cal 312/W 15.44/16.07kmph 3) 1km - 3:55(3:55/km) 154/155bpm [602b/km] 57cal 310/W 15.34/15.86kmph 4) 1km - 3:59(3:59/km) 154/156bpm [613b/km] 58cal 306/W 15.06/16.14kmph 5) 1km - 3:52(3:52/km) 157/160bpm [607b/km] 58cal 312/W 15.52/16.29kmph 6) 0.05km - 11(3:49/km) 160/160bpm [611b/km] 2cal 327/W 15.7/16.59kmph 18th Jan 2025, 5:56am riggys99 wrote: Nice run well done. 18th Jan 2025, 6:28am Ness wrote: Awesome! Well done! 👍 18th Jan 2025, 6:33am Jaks wrote: Fantastic, well done 👏 18th Jan 2025, 8:22am Fenland Flier wrote: Great pacing and terrific time. 18th Jan 2025, 8:46am usc215 🇩🇪 wrote: sub20... MagicSpeed! 😃👍 18th Jan 2025, 11:06am Mark J 🇳🇿 wrote: Cheers all 19th Jan 2025, 7:14pm tipsku wrote: Well done, nice sub-20 to start the year. Also thank you for sharing your experience with the lactate shuttling. I'll probably experiment with this before my next parkrun (if it's not too muddy to run fast there) or before my next mile time trial. Add a comment 2.2mi, 17:31 Run - Warm Up Warm up run to ParkRun with a 1km at 5k race pace, early in the run, to test out the theory of "activating lactate shuttling". No issues. 1) 3.55km - 17:31(4:56/km) 124/147bpm [612b/km] 184cal 233/W 12.15/16kmph Add a comment 0mi, 4:47 Cross - Stretching Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
3.4mi, 13:43 Bike - General 1) 5.4km - 13:43(2:32/km) 87/122bpm [221b/km] 68cal 23.62/33.62kmph Add a comment 2.5mi, 10:49 Bike - General 1) 4.02km - 10:49(2:41/km) 81/113bpm [218b/km] 47cal 22.32/44.05kmph Add a comment	0mi, 5:30 Cross - Mobility Add a comment 4.3mi, 21:02 Bike - Commuting 1) 6.97km - 21:02(3:01/km) 89/108bpm [269b/km] 109cal 19.86/46.11kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 7.7mi, 1:00:10 Run - Easy 12k Base Beautiful day but consequently a pretty warm one out there. Straight forward base run to start the week but I was reminded very quickly that I had a minor hamstring pull from the weekend's parkrun. I wasn't convinced I'd last the full circular route as my hamstring felt right on the edge for the first few kms. But it settled into a dull mumble of an ache rather than a full blown pulled feeling, so I went with it. Being gentle and mindful all the way. In the end a very pleasant and consistent run. Happy with that as a start to my week. Aches and pains: Left hamstring 2-3. Right piriforms 1-2. Shoes: Asics GlideRide 3 1) 1km - 5:25(5:25/km) 110/127bpm [595b/km] 49cal 228/W 11.08/12.5kmph 2) 10km - 48:04(4:48/km) 134/144bpm [644b/km] 568cal 250/W 12.48/14.17kmph 3) 1km - 5:02(5:02/km) 142/147bpm [715b/km] 65cal 256/W 11.92/13kmph 4) 0.3km - 1:38(5:23/km) 146/149bpm [786b/km] 22cal 265/W 11.14/12.12kmph 20th Jan 2025, 6:14am riggys99 wrote: Hope the hamstring recovers quickly 20th Jan 2025, 6:44am 3M wrote: A good way to start the week. Hope your hammy becomes happy soon. 20th Jan 2025, 8:02am Mark J 🇳🇿 wrote: Cheers chaps. 20th Jan 2025, 8:05am Fenland Flier wrote: Take it easy you don't want to end up on the bench. 20th Jan 2025, 8:38am Mark J 🇳🇿 wrote: I shall be paying very close attention on tomorrow's speed work session. The slightest edge in the wrong direction will stop me dead. 12 weeks is enough time to heal and prepare properly still :) 20th Jan 2025, 8:51am riggys99 wrote: Not work risking anything if it doesn’t feel right Add a comment 0mi, 4:57 Cross - Stretching Add a comment 2.3mi, 9:08 Bike - Commuting 1) 3.75km - 9:08(2:26/km) 81/102bpm [197b/km] 40cal 24.65/49.29kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 11.2mi, 1:28:08 Run - Intervals 18k Threshold Intervals 1km warm up. 3 x 3km Easy, 2km threshold (5km pace). 2km cool down. Well that was a tough session for a Tuesday night. Another very warm day and the knock on effect was a hot, hot run. It was supposed to be 17k but I got the route wrong, so ended up with an extra km, like I really needed that, not. I set out with the warm “open”, just to get myself up to the correct starting HR and also to see how the left hamstring was holding up. I had it doubled up with tubey grip and that seemed to do the trick nicely. Pleased to say that I had no major complaints from that the whole run. Nice! Although my legs felt surprisingly heavy today, the first rep of 3km easy and 2km 5k pace was fine. Nice and controlled and paced just about bang on. The next one was definitely harder and the final rep, well I was just hanging on really. Missed my targets on this last two but not by too much, so happy enough and I got it done. My leg held out just fine and tomorrow’s a rest day A hard but ultimately productive session. Aches and pains: Left hamstring 1. Right piriformis 1 Shoes: Brooks Glycerin 20 Activity temperature via POD 2: 24°C ~ 30°C 233 Training Load -- from COROS 1) 1.02km - 5:14(5:09/km) 115/126bpm [592b/km] 48cal 216/W 11.66/12.46kmph 2) 3km - 14:56(4:59/km) 129/135bpm [642b/km] 167cal 240/W 12.06/14.75kmph 3) 2km - 8:08(4:04/km) 148/151bpm [602b/km] 112cal 297/W 14.75/16.14kmph 4) 3km - 15:38(5:13/km) 136/149bpm [709b/km] 188cal 231/W 11.52/13.9kmph 5) 2km - 8:31(4:16/km) 150/154bpm [639b/km] 119cal 287/W 14.09/15kmph 6) 3km - 15:52(5:17/km) 140/154bpm [741b/km] 199cal 227/W 11.34/13.64kmph 7) 2km - 8:44(4:22/km) 152/155bpm [663b/km] 125cal 279/W 13.75/14.75kmph 8) 1km - 5:33(5:33/km) 147/155bpm [816b/km] 75cal 228/W 10.81/13.74kmph 9) 1km - 5:32(5:33/km) 145/148bpm [804b/km] 74cal 230/W 10.82/11.39kmph 21st Jan 2025, 7:15am riggys99 wrote: Nice looking session 21st Jan 2025, 7:17am Mark J 🇳🇿 wrote: Thanks 21st Jan 2025, 8:23am Ness wrote: Looks good. Well done 👍 21st Jan 2025, 8:30pm Mark J 🇳🇿 wrote: Cheers, Ness. Add a comment 0mi, 5:13 Cross - Stretching Add a comment	0.6mi, 3:39 Bike - Commuting 1) 0.96km - 3:39(3:48/km) 76/92bpm [289b/km] 14cal 15.77/29.25kmph Add a comment 2.3mi, 11:13 Bike - Commuting 1) 3.75km - 11:13(2:59/km) 81/123bpm [242b/km] 49cal 20.08/47.67kmph Add a comment	0mi, 26:04 Cross - Strength Eccentric Exercises 5 min warm up 4 x 10 squats 4 x 10 single-leg deadlift 4 x 10 split bench squat 4 x 10 standing calf raises 5 min cool down Add a comment 0mi, 5:08 Cross - Mobility Add a comment 3.1mi, 12:42 Bike - Commuting 1) 4.96km - 12:42(2:34/km) 86/106bpm [220b/km] 62cal 23.43/40.09kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 7mi, 58:42 Run - Strides 10k Easy with Strides Two aims today. Keep the easy reps, super easy and well within HR and power targets. Use the short strides to practice race form. The left leg doesn't appear to know what muscles it's pulled at the moment, so double tubey gripped and a mission to take the easy bits as relaxed and easy as possible. All seemed to hold up without issue. Which is a surprise as the lower area of my left quad was definitely not happy with me this morning. I used the strides as an opportunity to concentrate on race form. Lifting my head and consequently kind of sitting higher in my stride and probably hitting more of a forefoot strike than I usually do. Nice feeling of almost gliding along. I'll play with that some more. Aches and pains: Left leg (somewhere or other) 2-3. Right Piriformis 1 Shoes: Asics GlideRide 3. I have three pairs of these. Two wide fit and this pair of standard width. They're definitely tighter and make my feet go tingly if I run more than 10 or kms in them. So, these ones are definitely shorter distance shoes only, even though they're generally a very comfortable recovery shoe. 1) 1km - 5:28(5:28/km) 107/129bpm [586b/km] 47cal 225/W 10.96/14.58kmph 2) 4km - 20:34(5:09/km) 129/138bpm [663b/km] 229cal 236/W 11.67/17.31kmph 3) 0.09km - 20(3:31/km) 137/142bpm [482b/km] 4cal 335/W 17.04/17.39kmph 4) 0.15km - 50(5:32/km) 144/146bpm [796b/km] 11cal 244/W 10.85/17.56kmph 5) 0.09km - 20(3:36/km) 143/145bpm [516b/km] 4cal 305/W 16.64/17.23kmph 6) 0.15km - 50(5:29/km) 146/149bpm [801b/km] 11cal 228/W 10.94/16.98kmph 7) 0.09km - 20(3:37/km) 142/145bpm [513b/km] 4cal 298/W 16.61/17.73kmph 8) 0.15km - 50(5:33/km) 145/149bpm [804b/km] 11cal 232/W 10.82/17.91kmph 9) 0.09km - 20(3:32/km) 141/146bpm [497b/km] 4cal 311/W 17.01/18.18kmph 10) 0.15km - 50(5:26/km) 147/150bpm [799b/km] 11cal 224/W 11.04/17.56kmph 11) 0.1km - 20(3:29/km) 144/146bpm [501b/km] 4cal 318/W 17.25/18.27kmph 12) 0.15km - 50(5:32/km) 147/149bpm [813b/km] 11cal 230/W 10.85/18.27kmph 13) 4km - 21:26(5:21/km) 138/149bpm [739b/km] 263cal 236/W 11.2/13.09kmph 14) 1km - 5:23(5:23/km) 136/146bpm [733b/km] 65cal 226/W 11.14/14.12kmph 23rd Jan 2025, 3:21am riggys99 wrote: Nice strides and form work 23rd Jan 2025, 3:51am Mark J 🇳🇿 wrote: Chur! Add a comment 0mi, 4:53 Cross - Stretching Add a comment 4.5mi, 24:10 Bike - Commuting 1) 7.18km - 24:10(3:22/km) 75/104bpm [253b/km] 89cal 17.82/48.92kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 9.5mi, 1:10:54 Run - Tempo 15k with 10k @MP A good benchmark run this evening. Can’t say I was overly enthusiatsic and the mind games started as soon as I did. I was seriously thinking about just doing a 15k base run to protect my upper left leg, so headed out with that in mind. However, after the first 4k warm up I clicked into what I was going use as a rough marathon pace. My main aim for this one was to not worry about the pace per km and go out at the cadence I know is my marathon pace when at my fittest and see where that put me at this stage of the training block. Whilst also keeping a close eye on my HR and power, to ensure I wasn’t going to over cook that. Running at MP should mean running at approximately no more than 90% of threshold. Pleased to say that the first 7 or so km of the 10k rep felt really comfortable and I only went the over 90% by the smallest of margins and briefly at that. The last couple of km felt harder but definitely still manageable. Really pleased with this one as a benchmark at this early stage. The 10k rep was also slightly quicker than my target MP, in recovery shoes too. So I can afford to back off a tad and see how the next one feels. A good start. Aches and pains: Left upper leg double tubey gripped, various odd ached 2-3. Right piriformis 1 Shoes: Asics GlideRide 3 W 1) 1km - 5:23(5:23/km) 108/119bpm [582b/km] 46cal 213/W 11.14/12.12kmph 2) 3km - 15:21(5:07/km) 124/130bpm [634b/km] 159cal 232/W 11.73/13.59kmph 3) 10km - 43:21(4:20/km) 147/154bpm [637b/km] 590cal 281/W 13.84/14.81kmph 4) 1km - 5:37(5:37/km) 144/152bpm [809b/km] 73cal 225/W 10.68/13.74kmph 5) 0.21km - 1:12(5:48/km) 143/144bpm [829b/km] 16cal 222/W 10.34/11.11kmph Add a comment 0mi, 5:17 Cross - Stretching Add a comment 2.3mi, 10:05 Bike - Commuting 1) 3.7km - 10:05(2:43/km) 88/105bpm [240b/km] 52cal 22.03/41.33kmph Add a comment 2.3mi, 9:12 Bike - Commuting 1) 3.76km - 9:12(2:27/km) 88/104bpm [216b/km] 47cal 24.5/49.96kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 6.3mi, 53:54 Run - Easy 10k Zone 2 Easy Run Straight forward easy one today. Simple aim, keep the HR in the lower half of zone 2 or better 😁. Mission accomplished. Aches and pains: Left upper leg 2-3. Right piriformis 2 Shoes: Asics NovaBlast 3 1) 1km - 5:26(5:26/km) 106/114bpm [575b/km] 45cal 215/W 11.05/12.29kmph 2) 8km - 41:44(5:13/km) 122/129bpm [636b/km] 426cal 234/W 11.5/13.09kmph 3) 1km - 5:37(5:37/km) 127/130bpm [713b/km] 61cal 232/W 10.69/11.01kmph 4) 0.21km - 1:08(5:32/km) 126/127bpm [698b/km] 12cal 221/W 10.84/10.91kmph 25th Jan 2025, 7:12am Jaks wrote: Well done 👏 25th Jan 2025, 8:18am Ness wrote: Well done 👍 25th Jan 2025, 8:28am Mark J 🇳🇿 wrote: Thanking you. 25th Jan 2025, 8:52am riggys99 wrote: Nice and easy well done Add a comment 0mi, 4:48 Cross - Stretching Add a comment

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