Mark J 🇳🇿

Last on at 5am, 27th Jul 2024

M55

Marlin (74)

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STATUS An easier few weeks ahead before kicking in to HM training, again.

Athletics Nelson

Races
55
Miles
9055
Miles
9269
Miles
226
WAVA
79.00%
5k
19:35
5M
35:49
10k
42:53
Half
1:29:17
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, in no particular order or indeed time frame: Sub 20 5k - Achieved - 19:35 - 17/07/24. Sub 35 5M - Achieved :34:05 - Jul 2024. Sub 42.30 10k - Achieved - 41:53 - Jul 2024. Sub 1.10 10M - Achieved - 1:08:09 - Jul 2024. Sub 1.30 Half - Achieved - 1:29:17 - Jul 2024. Sub 3.30 Mara - Achieved - 3:12:24 - Apr 2024. To have a WAVA of above 60 in every race for a year would be good I reckon. To have one race at a WAVA of 70 would be incredible. Achieved - 74.70% - Apr 2024 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, in no particular order or indeed time frame: Sub 20 5k - Achieved - 19:35 - 17/07/24. Sub 35 5M - Achieved :34:05 - Jul 2024. Sub 42.30 10k - Achieved - 41:53 - Jul 2024. Sub 1.10 10M - Achieved - 1:08:09 - Jul 2024. Sub 1.30 Half - Achieved - 1:29:17 - Jul 2024. Sub 3.30 Mara - Achieved - 3:12:24 - Apr 2024.

To have a WAVA of above 60 in every race for a year would be good I reckon.
To have one race at a WAVA of 70 would be incredible. Achieved - 74.70% - Apr 2024

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Think of my wife and how blessed my life is.

Recent Blogs
"Power" to the people - well that and stride length.	8th Jul
Look, Mum, I’m a (56 year old) elite athlete*	Apr 2024
An ode to the Coros Pod 2	Mar 2024

My parkrun
Blenheim parkrun

Recent Training
26th Jul	Stretching	0mi	8:33
26th Jul	Easy	6.3mi	52:51
26th Jul	Stretching	0mi	4:40
26th Jul	Commuting	3mi	20:27
26th Jul	Commuting	4.3mi	19:36

Planned Races
The Nelson Half	3rd Nov
The Spectacle - 5k Road Race	14th Dec
London Marathon	27th Apr
Christchurch Marathon	27th Apr

12 Month Benchmarks	Run	Bike
Mile	6:08	2:30
5k	20:09	10:24
5mi	34:30	17:43
10k	43:44	32:52
10mi	1:12:10	1:21:12
Half	1:42:20	0
20mi	2:43:03	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 1258

Recent Threads
100 miles a month in 2024
Politics
Days in a Row watch - have you got Days in a Row?
Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me
The sub 3.30 marathon thread
70% WAVA

Buddies (36)

Followers (11)

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Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	2024	PB	WB
4km	1						19:22 57.87							19:22 7:48/mi	57.87
5km	22			21:17 65.51	20:27 68.18		23:52 59.32	23:30 60.72					19:35 79.00	19:35 6:18/mi	79.00
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	15		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	1:29:17 77.50	1:29:17 6:49/mi	77.50
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
27 Apr	London Marathon			26.2mi
14 Dec	The Spectacle - 5k Road Race Confirmed			5km
3 Nov	The Nelson Half Confirmed			13.1mi
2024		Result	WAVA	Distance
17 Jul	Sprig & Fern Tahuna Winter 5km PB	19:35	79.00	5km
6 Jul	Monaco midwinter marathon PB	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
2024	24	17	3	0	4	5	2	0	0	0	0	0	56
2024	134	171	225	145	153	177	118	0	0	0	0	0	1123
2024	125	75	101	65	130	128	130	0	0	0	0	0	754
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 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
5.4mi, 25:28 Bike - General 1) 5km - 14:39(2:56/km) 118/148bpm [346b/km] 112cal 20.47/32.23kmph 2) 3.61km - 10:49(3:00/km) 124/142bpm [372b/km] 92cal 20.02/29.97kmph Add a comment 0mi, 7:54 Cross - Stretching Add a comment 6.5mi, 50:00 Run - Threshold 10k VO2 Track Session 8 x 400m Threshold A cold one this morning. A mere 6 degrees at the track. The aim of today's track session was to hit 8 x 400m a smidge above threshold pace. I found it quite hard today, I think its been a fairly big week for HIT training. But I still pretty much got it down and the final 400m rep I tried to break my 400m PB just to see if I could and I did, just, by 1 second. Not bad for an old man and at the end of a session, too. Aches and pains: Nothing of note for the first time in nearly a year. Woohoo!! Shoes: Asics MetaSpeed Sky+ 1) 1km - 5:47(5:47/km) 114/123bpm [660b/km] 53cal 203/W 10.36/11.18kmph 2) 1km - 5:09(5:09/km) 127/132bpm [654b/km] 56cal 232/W 11.64/14.63kmph 3) 0.4km - 1:26(3:35/km) 141/148bpm [506b/km] 19cal 318/W 16.73/16.59kmph 4) 0.4km - 2:07(5:18/km) 137/148bpm [726b/km] 26cal 232/W 11.31/15.79kmph 5) 0.4km - 1:27(3:38/km) 140/148bpm [510b/km] 19cal 316/W 16.48/16.59kmph 6) 0.4km - 2:04(5:10/km) 138/149bpm [713b/km] 26cal 236/W 11.61/15.72kmph 7) 0.4km - 1:27(3:36/km) 143/151bpm [516b/km] 19cal 322/W 16.64/16.67kmph 8) 0.4km - 2:06(5:14/km) 139/151bpm [727b/km] 26cal 233/W 11.47/15.72kmph 9) 0.4km - 1:26(3:35/km) 143/151bpm [513b/km] 19cal 327/W 16.71/16.74kmph 10) 0.4km - 2:11(5:26/km) 138/152bpm [751b/km] 27cal 227/W 11.03/16.22kmph 11) 0.4km - 1:28(3:40/km) 142/151bpm [522b/km] 19cal 323/W 16.34/16.98kmph 12) 0.4km - 2:11(5:27/km) 137/151bpm [747b/km] 27cal 226/W 11.01/15.86kmph 13) 0.4km - 1:29(3:43/km) 143/149bpm [532b/km] 20cal 317/W 16.13/16.44kmph 14) 0.4km - 2:08(5:19/km) 138/149bpm [733b/km] 27cal 230/W 11.29/15.65kmph 15) 0.4km - 1:29(3:42/km) 143/151bpm [529b/km] 19cal 317/W 16.23/16.59kmph 16) 0.4km - 2:13(5:31/km) 138/151bpm [762b/km] 27cal 223/W 10.86/15.45kmph 17) 0.4km - 1:20(3:20/km) 148/158bpm [493b/km] 19cal 348/W 18.01/18.46kmph 18) 0.4km - 2:17(5:41/km) 140/162bpm [796b/km] 29cal 214/W 10.55/16.67kmph 19) 1km - 5:10(5:10/km) 126/130bpm [652b/km] 56cal 231/W 11.6/11.96kmph 20) 1km - 5:05(5:05/km) 129/133bpm [657b/km] 56cal 233/W 11.78/12.29kmph 29th Jun 2024, 11:26pm riggys99 wrote: Great session well done on the PB. Nice to no aches and pains 😁 29th Jun 2024, 11:44pm Fenland Flier wrote: Beast. 30th Jun 2024, 3:47am Mark J 🇳🇿 wrote: Cheers 30th Jun 2024, 5:35am Bowman 🇸🇪 wrote: Nice one! Fast old legs :) 30th Jun 2024, 9:10am usc215 wrote: wow... thats really high speed! nice to hear that the pain has gone :) 30th Jun 2024, 10:00am Mark J 🇳🇿 wrote: Thanks both Add a comment 0mi, 4:34 Cross - Stretching Add a comment	0mi, 3:33 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment	0mi, 8:46 Cross - Stretching Add a comment 9.3mi, 1:11:35 Run - Threshold 15k Threshold, 10 x 800m Last hard session before this weekend's Monaco race. That was a toughie and I was certainly feeling it for the last two 800m reps. Both were slightly light on target pace in the end but overall a reasonable session. My legs are definitely feeling it now though. Aches and pains: Right Piriformis 2 Shoes: Asics MagicSpeed 2 1) 1km - 5:38(5:38/km) 112/122bpm [630b/km] 51cal 198/W 10.67/11.32kmph 2) 1km - 5:11(5:11/km) 124/128bpm [642b/km] 54cal 225/W 11.58/11.73kmph 3) 0.8km - 3:10(3:57/km) 142/148bpm [562b/km] 41cal 285/W 15.16/15.13kmph 4) 0.4km - 2:12(5:29/km) 134/147bpm [736b/km] 26cal 220/W 10.93/15.06kmph 5) 0.8km - 3:13(4:01/km) 143/149bpm [574b/km] 42cal 294/W 14.95/14.88kmph 6) 0.4km - 2:02(5:05/km) 139/149bpm [708b/km] 26cal 253/W 11.79/14.75kmph 7) 0.8km - 3:12(3:59/km) 144/149bpm [575b/km] 42cal 299/W 15.04/15.06kmph 8) 0.4km - 2:08(5:21/km) 136/148bpm [728b/km] 26cal 239/W 11.21/14.81kmph 9) 0.8km - 3:12(4:00/km) 146/152bpm [585b/km] 44cal 303/W 14.98/15.39kmph 10) 0.4km - 2:17(5:43/km) 135/151bpm [773b/km] 27cal 223/W 10.48/14.58kmph 11) 0.8km - 3:11(3:59/km) 145/152bpm [578b/km] 43cal 307/W 15.06/15.39kmph 12) 0.4km - 2:17(5:43/km) 134/151bpm [766b/km] 27cal 207/W 10.5/14.63kmph 13) 0.8km - 3:14(4:02/km) 144/151bpm [582b/km] 43cal 291/W 14.85/14.7kmph 14) 0.4km - 2:12(5:30/km) 136/149bpm [748b/km] 27cal 231/W 10.91/14.52kmph 15) 0.8km - 3:14(4:03/km) 144/149bpm [583b/km] 43cal 289/W 14.82/14.75kmph 16) 0.4km - 2:20(5:51/km) 135/149bpm [789b/km] 28cal 229/W 10.27/14.58kmph 17) 0.8km - 3:14(4:03/km) 144/149bpm [583b/km] 43cal 304/W 14.82/15.45kmph 18) 0.4km - 2:17(5:43/km) 135/149bpm [771b/km] 28cal 209/W 10.51/14.75kmph 19) 0.8km - 3:23(4:14/km) 144/151bpm [609b/km] 45cal 288/W 14.18/14.17kmph 20) 0.4km - 2:17(5:42/km) 136/149bpm [775b/km] 28cal 225/W 10.53/13.85kmph 21) 0.8km - 3:27(4:19/km) 145/151bpm [626b/km] 46cal 289/W 13.89/13.85kmph 22) 0.4km - 2:21(5:52/km) 138/151bpm [809b/km] 29cal 210/W 10.24/13.9kmph 23) 1km - 5:52(5:52/km) 130/132bpm [764b/km] 66cal 217/W 10.21/10.56kmph 2nd Jul 2024, 9:40am Bowman 🇸🇪 wrote: Massive session, well done! Now chill until the race :) 2nd Jul 2024, 9:57am riggys99 wrote: Great session enjoy the downtime till race time 2nd Jul 2024, 10:04am usc215 wrote: wow... nice effort 👍 2nd Jul 2024, 10:47am Mark J 🇳🇿 wrote: Thanks gents. 2nd Jul 2024, 3:14pm 3M wrote: Nice session - rest up before the weekend now! 2nd Jul 2024, 4:48pm Fenland Flier wrote: Great intervals. 2nd Jul 2024, 10:04pm Mark J 🇳🇿 wrote: Cheers Add a comment 0mi, 4:37 Cross - Stretching Add a comment 4.1mi, 20:35 Bike - Commuting 1) 5km - 13:27(2:41/km) 81/102bpm [218b/km] 52cal 22.3/47.42kmph 2) 1.66km - 7:08(4:18/km) 85/95bpm [365b/km] 31cal 13.96/18.26kmph Add a comment 2.6mi, 14:48 Bike - Commuting 1) 4.25km - 14:48(3:29/km) 99/126bpm [345b/km] 88cal 17.23/48.08kmph Add a comment	2.3mi, 9:49 Bike - Commuting 1) 3.66km - 9:49(2:41/km) 128/135bpm [343b/km] 89cal 22.36/45.59kmph Add a comment 0mi, 4:38 Cross - Stretching Add a comment 4.5mi, 36:28 Run - Easy 7k Zone 2 Easy Run First run from the new workplace. Pleasant enough along the railway reserve and back. Nice bit of undalation won't do me any harm either. An easy one today on tired legs. Aches and pains : Right piriformis 2 Shoes: Asics GlideRide 3 1) 1km - 5:30(5:30/km) 120/129bpm [660b/km] 55cal 224/W 10.92/11.88kmph 2) 5km - 24:40(4:56/km) 128/139bpm [631b/km] 271cal 249/W 12.16/13.9kmph 3) 1km - 4:37(4:37/km) 129/142bpm [595b/km] 52cal 260/W 13.01/14.01kmph 4) 0.31km - 1:41(5:23/km) 140/142bpm [753b/km] 21cal 264/W 11.15/12.46kmph 3rd Jul 2024, 5:51am Bowman 🇸🇪 wrote: Nice, good luck with the new job too! 3rd Jul 2024, 6:42am riggys99 wrote: Sounds a nice place to run. Hope the new job goes well 3rd Jul 2024, 8:10am Mark J 🇳🇿 wrote: Cheers gents. 3rd Jul 2024, 8:10am Mark J 🇳🇿 wrote: It's pleasant enough for being in town, at least. Add a comment 0mi, 4:52 Cross - Stretching Add a comment 2.8mi, 14:32 Bike - Commuting 1) 4.45km - 14:32(3:16/km) 112/129bpm [366b/km] 105cal 18.36/47.7kmph Add a comment	0mi, 8:45 Cross - Stretching Add a comment 7.5mi, 57:42 Run - Tempo 12k Tempo 8k Zone 3 aerobic power A tad chilly at 4 degrees, so wrapped up well tonight. That felt harder than it should have but that's probably just the usual psychological thing just before a race. She'll be right. 😁 Aches and pains: Right piriformis 2. Post run, it's now a 3/4. Shoes: Brooks Glycerin 20 1) 1km - 5:17(5:17/km) 110/123bpm [580b/km] 45cal 215/W 11.37/12.37kmph 2) 1km - 4:52(4:52/km) 126/129bpm [613b/km] 52cal 242/W 12.33/13.09kmph 3) 8km - 35:51(4:29/km) 142/148bpm [636b/km] 466cal 270/W 13.39/14.7kmph 4) 1km - 5:47(5:47/km) 134/148bpm [775b/km] 68cal 217/W 10.37/13.85kmph 5) 1km - 5:56(5:56/km) 131/133bpm [777b/km] 67cal 218/W 10.12/11.25kmph Add a comment 0mi, 6:00 Cross - Stretching Add a comment 1.6mi, 7:09 Bike - Commuting 1) 2.55km - 7:09(2:49/km) 97/116bpm [273b/km] 40cal 21.34/28.21kmph Add a comment 3.9mi, 26:24 Bike - Commuting 1) 5km - 18:16(3:39/km) 79/94bpm [288b/km] 68cal 16.43/44.71kmph 2) 1.35km - 8:08(6:02/km) 101/137bpm [610b/km] 49cal 9.94/14.98kmph Add a comment 2.3mi, 9:22 Bike - Commuting 1) 3.65km - 9:22(2:34/km) 114/148bpm [292b/km] 71cal 23.41/46.07kmph Add a comment	3.1mi, 14:41 Bike - Commuting 1) 5km - 14:19(2:52/km) 88/116bpm [252b/km] 68cal 20.95/49.09kmph 2) 0.03km - 22(10:37/km) 89/92bpm [945b/km] 2cal 5.65/9.19kmph Add a comment 0mi, 8:18 Cross - Stretching Add a comment 3.1mi, 27:18 Run - Easy 5k Easy Shake Out Super easy shake out plod with Nick ahead of tomorrow's race day. Another glorious day. Aches and pains: Right piriformis 3 Shoes: Asics GlideRide 3 1) 1km - 6:02(6:02/km) 106/123bpm [640b/km] 50cal 211/W 9.93/11.43kmph 2) 3km - 16:11(5:24/km) 119/129bpm [642b/km] 157cal 231/W 11.12/12.9kmph 3) 1km - 5:04(5:04/km) 120/134bpm [608b/km] 50cal 234/W 11.84/16.59kmph 5th Jul 2024, 5:10am Bowman 🇸🇪 wrote: Nice, good luck tomorrow! 5th Jul 2024, 5:15am Mark J 🇳🇿 wrote: Chur! 5th Jul 2024, 7:16am Fenland Flier wrote: Race well tomorrow. 5th Jul 2024, 7:48am usc215 wrote: all the best for the race tomorrow! 5th Jul 2024, 7:50am Mark J 🇳🇿 wrote: Thanks guys. 5th Jul 2024, 9:52am riggys99 wrote: Nice easy run. Have a good un tomorrow 5th Jul 2024, 10:08am Mark J 🇳🇿 wrote: Cheers Add a comment 0mi, 4:38 Cross - Stretching Add a comment 2.3mi, 9:19 Bike - Commuting 1) 3.66km - 9:19(2:33/km) 96/105bpm [244b/km] 51cal 23.58/46.92kmph Add a comment	0mi, 7:53 Cross - Stretching Add a comment 14.7mi, 1:40:29 Run - Race 23.6k first leg of 2 A stunning day for today's 2 person marathon. I woke up this morning and for the first time ever I thought I didn't want to do it and I wouldn't achieve my goals for this one. But I couldn't let my team mate down so i dragged me and the kids to the start line. Given the goal I thought I'd head out at race pace and see how things went. The first couple of kms were too quick so I reduced the metronome by a couple of bpm and seemed to settle in to a nice and accurate groove. That kept going nicely and I clicked up a 10k PB (41:53) as a bonus. Onward through to around 16k when things started to get tough but I knew I was definitely on for a half PB and my first sub 1:30 so I dug in and upped the cadence by one just to be sure. I crossed the half marathon (1:29:17) and just hung on for the last couple to hand over to Ben. Really chuffed as I said I'd be 1:40:20 and was only 9 seconds off target. All in all a good run and Ben brought us home as 3rd place 2 person team. Got to be pleased with that. Aches and pains: Right piriformis 3/4 Shoes: Asics MagicSpeed Sky + 1) 1km - 4:01(4:01/km) 134/145bpm [539b/km] 47cal 304/W 14.91/16.59kmph 2) 1km - 4:08(4:08/km) 145/147bpm [599b/km] 55cal 295/W 14.52/15.32kmph 3) 1km - 4:11(4:11/km) 147/148bpm [615b/km] 56cal 290/W 14.35/15.19kmph 4) 1km - 4:12(4:12/km) 146/148bpm [613b/km] 56cal 286/W 14.3/15kmph 5) 1km - 4:08(4:08/km) 147/149bpm [609b/km] 56cal 294/W 14.49/15.13kmph 6) 1km - 4:15(4:15/km) 148/149bpm [629b/km] 58cal 290/W 14.12/14.75kmph 7) 1km - 4:16(4:16/km) 148/149bpm [633b/km] 58cal 284/W 14.04/14.75kmph 8) 1km - 4:15(4:15/km) 148/149bpm [628b/km] 58cal 284/W 14.14/14.7kmph 9) 1km - 4:15(4:15/km) 146/148bpm [621b/km] 57cal 287/W 14.1/15kmph 10) 1km - 4:13(4:13/km) 147/148bpm [621b/km] 57cal 287/W 14.2/14.94kmph 11) 1km - 4:16(4:16/km) 148/149bpm [630b/km] 57cal 287/W 14.08/14.88kmph 12) 1km - 4:16(4:16/km) 147/149bpm [627b/km] 58cal 284/W 14.06/15.06kmph 13) 1km - 4:16(4:16/km) 148/149bpm [631b/km] 57cal 286/W 14.08/14.7kmph 14) 1km - 4:18(4:18/km) 148/149bpm [635b/km] 58cal 283/W 13.98/14.58kmph 15) 1km - 4:16(4:16/km) 148/149bpm [632b/km] 58cal 284/W 14.04/14.52kmph 16) 1km - 4:17(4:17/km) 147/148bpm [630b/km] 58cal 285/W 13.99/14.58kmph 17) 1km - 4:17(4:17/km) 147/148bpm [630b/km] 57cal 287/W 14/14.58kmph 18) 1km - 4:19(4:19/km) 147/148bpm [636b/km] 59cal 279/W 13.87/14.81kmph 19) 1km - 4:16(4:16/km) 147/149bpm [627b/km] 57cal 285/W 14.06/14.46kmph 20) 1km - 4:16(4:16/km) 149/149bpm [635b/km] 59cal 285/W 14.08/14.4kmph 21) 1km - 4:13(4:13/km) 149/151bpm [627b/km] 58cal 287/W 14.25/15.19kmph 22) 1km - 4:21(4:21/km) 149/151bpm [648b/km] 59cal 283/W 13.8/14.58kmph 23) 1km - 4:26(4:26/km) 149/149bpm [661b/km] 61cal 276/W 13.52/15kmph 24) 0.65km - 2:47(4:19/km) 149/151bpm [643b/km] 38cal 285/W 13.91/15.52kmph 6th Jul 2024, 5:38am Bowman 🇸🇪 wrote: Very nice! Two pb:s, you have some speed in your legs now. Really no more marathon this year? :) 6th Jul 2024, 6:58am usc215 wrote: very well done with awesome pace! congrats! :) 6th Jul 2024, 7:14am Fenland Flier wrote: Awesome running. 6th Jul 2024, 8:08am Mark J 🇳🇿 wrote: Thank you 6th Jul 2024, 8:21am 3M wrote: Well done! Great pace. Nice podium placing too! 6th Jul 2024, 8:41am Mark J 🇳🇿 wrote: Cheers 6th Jul 2024, 9:48am riggys99 wrote: Two PBs in one race amazing (3 pbs I would say (14.6 miles 😁) 7th Jul 2024, 8:07am Mark J 🇳🇿 wrote: I guess I could claim that one too 😂 Add a comment 0mi, 2:30 Cross - Stretching Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
2.3mi, 55:52 Walk - General 1) 0.66km - 9:22(14:19/km) 67/75bpm [959b/km] 54/59rpm 4.19/4.88kmph 2) 0.67km - 9:26(14:02/km) 68/74bpm [955b/km] 54/63rpm 4.27/5.45kmph 3) 0.68km - 10:38(15:45/km) 69/86bpm [1087b/km] 52/74rpm 3.81/6.99kmph 4) 0.55km - 9:36(17:27/km) 66/82bpm [1152b/km] 53/58rpm 3.44/4.75kmph 5) 0.64km - 9:38(15:07/km) 66/81bpm [997b/km] 52/58rpm 3.97/4.63kmph 6) 0.51km - 7:12(14:12/km) 68/84bpm [966b/km] 53/61rpm 4.22/5.06kmph Add a comment 0mi, 8:41 Cross - Stretching Add a comment 4.4mi, 37:59 Run - Recovery Run 7k Recovery Gentle recovery run today after yesterday's HM. Legs feeling it but definitely needed to get out for a stretch. Aches and pains: Right piriformis 2 /3 Shoes: Asics GlideRide 3 1) 1km - 5:45(5:45/km) 108/119bpm [621b/km] 49cal 201/W 10.44/11.36kmph 2) 5km - 26:43(5:21/km) 123/130bpm [657b/km] 279cal 228/W 11.22/12.81kmph 3) 1km - 5:31(5:31/km) 125/128bpm [690b/km] 59cal 231/W 10.88/11.36kmph 7th Jul 2024, 9:18am riggys99 wrote: Hopefully helped the legs 7th Jul 2024, 9:42am Mark J 🇳🇿 wrote: The walk later on helped more 😁 Add a comment 0mi, 4:46 Cross - Stretching Add a comment	0mi, 1:24 Cross - Strength Add a comment 0mi, 5:33 Cross - Mobility Add a comment 3.3mi, 12:26 Bike - Commuting 1) 5km - 11:31(2:18/km) 86/104bpm [198b/km] 56cal 26.05/45.95kmph 2) 0.32km - 55(2:49/km) 93/97bpm [263b/km] 5cal 21.25/29.21kmph Add a comment 2.1mi, 9:03 Bike - Commuting 1) 3.36km - 9:03(2:42/km) 109/147bpm [294b/km] 66cal 22.28/46.68kmph Add a comment 0.1mi, 51 Bike - Commuting 1) 0.11km - 51(7:47/km) 7.71/0kmph Add a comment	0mi, 8:33 Cross - Stretching Add a comment 8.7mi, 1:08:55 Run - Threshold 14k VO2 Intervals 12 x 400m @VO2 A chilly evening for an intervals session just a smidge above threshold pace. I'm pleased with the results from that given my legs were still tiered from the weekend's HM. Looking at the stats, I just about managed to keep within range for each rep, the last of the 12 being pretty tough. But overall, a good session this evening. Aches and pains: Right Piriformis 2 Shoes: Asics MagicSpeed 2 1) 1km - 6:13(6:13/km) 99/119bpm [615b/km] 46cal 184/W 9.66/11.96kmph 2) 1.2km - 6:10(5:08/km) 121/128bpm [621b/km] 62cal 228/W 11.69/13.59kmph 3) 0.4km - 1:26(3:36/km) 145/152bpm [521b/km] 19cal 333/W 16.69/18.27kmph 4) 0.4km - 2:08(5:20/km) 137/152bpm [731b/km] 27cal 226/W 11.24/16.29kmph 5) 0.4km - 1:31(3:48/km) 139/146bpm [527b/km] 19cal 310/W 15.82/16.36kmph 6) 0.4km - 2:10(5:26/km) 133/146bpm [722b/km] 26cal 227/W 11.06/15.13kmph 7) 0.4km - 1:32(3:51/km) 140/149bpm [538b/km] 20cal 319/W 15.61/16.29kmph 8) 0.4km - 2:09(5:22/km) 135/149bpm [725b/km] 26cal 223/W 11.17/15.19kmph 9) 0.4km - 1:30(3:44/km) 141/150bpm [527b/km] 20cal 327/W 16.05/16.74kmph 10) 0.4km - 2:10(5:24/km) 136/154bpm [734b/km] 27cal 221/W 11.11/15.39kmph 11) 0.4km - 1:31(3:47/km) 142/151bpm [537b/km] 20cal 322/W 15.87/17.31kmph 12) 0.4km - 2:11(5:28/km) 139/153bpm [759b/km] 28cal 226/W 10.98/15kmph 13) 0.4km - 1:32(3:49/km) 143/151bpm [546b/km] 20cal 320/W 15.71/16.67kmph 14) 0.4km - 2:06(5:15/km) 137/153bpm [720b/km] 26cal 228/W 11.42/15.06kmph 15) 0.4km - 1:32(3:49/km) 144/153bpm [550b/km] 21cal 319/W 15.7/16.67kmph 16) 0.4km - 2:10(5:25/km) 139/154bpm [752b/km] 27cal 225/W 11.09/15.39kmph 17) 0.4km - 1:30(3:46/km) 144/152bpm [543b/km] 20cal 319/W 15.93/17.14kmph 18) 0.4km - 2:11(5:28/km) 138/151bpm [754b/km] 27cal 224/W 10.98/15.32kmph 19) 0.4km - 1:31(3:47/km) 142/151bpm [538b/km] 20cal 319/W 15.83/16.51kmph 20) 0.4km - 2:12(5:31/km) 137/153bpm [756b/km] 27cal 220/W 10.88/15.39kmph 21) 0.4km - 1:33(3:53/km) 142/151bpm [551b/km] 21cal 309/W 15.46/16.29kmph 22) 0.4km - 2:14(5:36/km) 137/151bpm [767b/km] 28cal 219/W 10.71/14.81kmph 23) 0.4km - 1:30(3:45/km) 143/152bpm [537b/km] 20cal 321/W 15.98/16.51kmph 24) 0.4km - 2:15(5:39/km) 138/152bpm [779b/km] 28cal 214/W 10.63/15kmph 25) 0.4km - 1:36(3:59/km) 143/152bpm [570b/km] 21cal 313/W 15.06/16.44kmph 26) 0.4km - 2:16(5:39/km) 137/154bpm [773b/km] 29cal 217/W 10.63/14.94kmph 27) 1.2km - 6:32(5:27/km) 130/133bpm [708b/km] 74cal 232/W 11.02/11.69kmph 28) 1km - 5:34(5:34/km) 130/133bpm [724b/km] 64cal 229/W 10.77/11.73kmph 9th Jul 2024, 8:47am Fenland Flier wrote: A tough session, well done. 9th Jul 2024, 9:50am riggys99 wrote: Tough session so close to a PB race well run 9th Jul 2024, 5:16pm Bowman 🇸🇪 wrote: Well run! 9th Jul 2024, 8:29pm Mark J 🇳🇿 wrote: Cheers all. Add a comment 0mi, 4:38 Cross - Stretching Add a comment 2.3mi, 10:17 Bike - Commuting 1) 3.65km - 10:17(2:49/km) 110/129bpm [310b/km] 77cal 21.27/45.41kmph Add a comment 3mi, 15:54 Bike - Commuting 1) 4.85km - 15:54(3:17/km) 115/136bpm [377b/km] 127cal 18.29/48.91kmph Add a comment	0mi, 8:23 Cross - Stretching Add a comment 4.5mi, 35:59 Run - Easy 7k Zone 2 Pleasant but chilly early evening plod. Feeling very comfortable and easy at this pace now Aches: Right Piriformis 3 Shoes: Brooks Glycerin 20 1) 1km - 5:21(5:21/km) 109/122bpm [583b/km] 47cal 218/W 11.22/13.04kmph 2) 5km - 24:25(4:53/km) 127/138bpm [620b/km] 270cal 247/W 12.29/15.06kmph 3) 1km - 4:57(4:57/km) 135/136bpm [667b/km] 60cal 257/W 12.14/12.54kmph 4) 0.21km - 1:17(6:12/km) 129/133bpm [799b/km] 15cal 199/W 9.68/11.01kmph 10th Jul 2024, 10:24am riggys99 wrote: Good progress 10th Jul 2024, 3:49pm Bowman 🇸🇪 wrote: Nice pace to be comfy in :) Add a comment 0mi, 4:44 Cross - Stretching Add a comment 3.4mi, 15:07 Bike - Commuting 1) 5km - 13:46(2:45/km) 79/94bpm [218b/km] 57cal 21.79/38.51kmph 2) 0.42km - 1:21(3:15/km) 85/93bpm [276b/km] 6cal 18.49/28.71kmph Add a comment 2.2mi, 8:14 Bike - Commuting 1) 3.56km - 8:14(2:19/km) 137/156bpm [316b/km] 86cal 25.97/47.6kmph Add a comment	2.9mi, 16:21 Bike - Commuting 1) 4.59km - 16:21(3:34/km) 86/102bpm [306b/km] 80cal 16.85/44.14kmph Add a comment 0mi, 4:33 Cross - Stretching Add a comment 6.2mi, 47:08 Run - Threshold 10k inc 2 x tempo & threshold That one was far harder than it should have been. I guess it's down to a combination of things in reality. The sessions are always harder at the end of a training plan. I'm just off the back of a big PB week. And last but not least, my new running route has those hill things on it. Knowing all of this, my aim for today's session was to go by and stick to bpm counts rather than trying for HR or pace. The session was bookended by a couple of kms warm up and cool downs with 2 x 1.5k @176bpm, 1.5k @181bpm in the middle. Those being the rough estimates of my tempo and threshold paces. Chuck in the hills for good measure and that was an effort for sure. Only three runs left in this plan before heading out for an all-out 5k next Wednesday. I'm looking forward to seeing the results. Aches and pians: Just tired legs. The Piriformis seems to be settling down at long last. Shoes: Asics Novablast 3 1) 1km - 5:39(5:39/km) 117/133bpm [660b/km] 55cal 222/W 10.63/11.92kmph 2) 1km - 5:24(5:24/km) 133/138bpm [718b/km] 63cal 253/W 11.12/12.72kmph 3) 1.5km - 6:23(4:15/km) 133/139bpm [566b/km] 76cal 257/W 14.09/15.13kmph 4) 1.5km - 6:27(4:18/km) 142/146bpm [611b/km] 85cal 284/W 13.94/15.79kmph 5) 1.5km - 6:39(4:26/km) 143/149bpm [634b/km] 88cal 279/W 13.53/14.63kmph 6) 1.5km - 6:53(4:36/km) 148/151bpm [680b/km] 97cal 296/W 13.06/14.88kmph 7) 1km - 5:00(5:00/km) 133/151bpm [664b/km] 59cal 236/W 12.01/14.12kmph 8) 1km - 4:43(4:43/km) 133/138bpm [628b/km] 56cal 240/W 12.71/17.06kmph 11th Jul 2024, 6:00am Bowman 🇸🇪 wrote: Really looking forward to your 5k, nice session! 11th Jul 2024, 6:35am Mark J 🇳🇿 wrote: Me too. Cheers. 11th Jul 2024, 7:31am 3M wrote: "Hill things" are a nuisance. Well done though. 11th Jul 2024, 8:45am Fenland Flier wrote: Bpm isn't high enough, I think you need to repeat this before bedtime 😜🤣🤣 What a session, well done. 11th Jul 2024, 10:20am Mark J 🇳🇿 wrote: Thanks FF. I'll pop out now and get that done for you. 11th Jul 2024, 10:29am Fenland Flier wrote: 👍😂 Add a comment 0mi, 2:40 Cross - Stretching Add a comment 2.3mi, 9:42 Bike - Commuting 1) 3.72km - 9:42(2:36/km) 118/127bpm [308b/km] 81cal 23.01/48.19kmph Add a comment	2.8mi, 13:49 Bike - Commuting 1) 4.57km - 13:49(3:01/km) 82/103bpm [248b/km] 62cal 19.87/48.23kmph Add a comment 0mi, 8:59 Cross - Stretching Add a comment 4.5mi, 37:03 Run - Easy 7k Zone 2 Nice easy one today under the clear blue winter's sky. Aches and pains: Right Piriformis 1 Shoes: Asics GlideRide 3 1) 1km - 5:27(5:27/km) 110/123bpm [599b/km] 48cal 211/W 11.02/12.08kmph 2) 5km - 25:21(5:04/km) 128/138bpm [649b/km] 284cal 247/W 11.83/14.17kmph 3) 1km - 4:37(4:37/km) 128/136bpm [591b/km] 51cal 247/W 13/13.59kmph 4) 0.31km - 1:38(5:16/km) 138/141bpm [726b/km] 21cal 262/W 11.4/12.81kmph 12th Jul 2024, 7:04am Bowman 🇸🇪 wrote: Nice and easy! Add a comment 0mi, 4:40 Cross - Stretching Add a comment 2.3mi, 9:03 Bike - Commuting 1) 3.66km - 9:03(2:28/km) 93/114bpm [230b/km] 51cal 24.31/48.17kmph Add a comment	0mi, 8:41 Cross - Stretching Add a comment 11.2mi, 1:22:55 Run - Threshold 18k 2 x 6.5 Threshold A huge session today. In many ways that was far harder than last weekend's race. Today was really physically hard but even more so, mentally demanding. Where as last weekend I was racing and you kind of have another level of mental stoicism, today's was just me against the planned session. I wasn't feeling like running at all this morning and even before I set off I was questioning whether I should just run the distance, instead of the 2 x threshold reps. So off I went, a coupe of kms to warm up and then it was just a case of start at 181bpm for the first threshold rep and see where we get to. About 3km in to the 6.5 I was beginning to struggle, but once you're that far in to a rep, you just have to hold on through, right. First rep done, knackered for the recovery 1km rep. I was really tight and so very nearly didn't even start the second 6.5km threshold rep. But on we go. If I can do 1km, then I can do 2km. If I can do 2km then I can do 3km and make it to half way through the rep. And if I can go half way then surely I can hang on to complete the full 6.5km rep. I also found that I was really tense in my upper body, so I had to really concentrate on relaxing to try and release the tension. I heard that Paula Radcliffe used to imagine she was trying to hold crisps between her fingers when she was running. Apparently this relaxed feeling in your fingertips flows all the way through to your shoulders etc. Works quite well as it happens. That's how the mental battle went for the whole 6.5 and once I hit the end , I just had to stop completely to regain some composure. The last 2km home were slow and equally tough. But I got that last big run done. One more easy run to knock out tomorrow and then it's a few days down time to let my body, muscles etc unwind and prepare for Wednesday evening. Aches and pains: Right Piriformis 3/4. Legs generally tight and tiered now. Shoes: Asics NovaBlast 3 1) 1km - 5:37(5:37/km) 109/119bpm [612b/km] 49cal 202/W 10.68/11.36kmph 2) 1km - 5:11(5:11/km) 121/125bpm [628b/km] 53cal 227/W 11.57/11.88kmph 3) 6.5km - 27:26(4:13/km) 146/152bpm [616b/km] 377cal 289/W 14.22/15.32kmph 4) 1km - 5:51(5:51/km) 133/151bpm [777b/km] 69cal 207/W 10.27/14.01kmph 5) 6.5km - 27:35(4:15/km) 148/151bpm [628b/km] 386cal 290/W 14.14/15kmph 6) 1km - 5:41(5:41/km) 140/151bpm [796b/km] 73cal 228/W 10.56/14.17kmph 7) 1km - 5:35(5:35/km) 137/139bpm [765b/km] 69cal 231/W 10.75/11.01kmph 13th Jul 2024, 1:02am Fenland Flier wrote: 2 good tempo sessions, nicely paced. Well done. 13th Jul 2024, 1:15am Mark J 🇳🇿 wrote: Thanks. That one was horrible, to be honest. Really tough. 13th Jul 2024, 1:25am Fenland Flier wrote: Reading your notes it sounds hard. I've always taken time to recover from a race. A couple of weeks for a half and 5 after a marathon. I've still ran but all short recovery run stuff, nothing hard and fast. Well done for persevering, enjoy the easy run tomorrow. 13th Jul 2024, 1:31am Mark J 🇳🇿 wrote: Yes, I would normally take a few weeks of lower intensity training to give myself a rest, or easier period for recovery but I knew this threshold plan was going to be intense, so it's just been about grinning and bearing it for this last week. "I'll sleep when I'm dead." 13th Jul 2024, 6:09am riggys99 wrote: Good session well done. Hope you recover in time for your race 13th Jul 2024, 6:10am Bowman 🇸🇪 wrote: Massive session, well done for getting it done. These are the ones that really push you forward. Btw I do the crisp thing too :) 13th Jul 2024, 8:52am Mark J 🇳🇿 wrote: Cheers 14th Jul 2024, 11:32pm Night-owl wrote: Well done that is a massive distance Add a comment 0mi, 4:52 Cross - Stretching Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
0mi, 8:30 Cross - Stretching Add a comment 1.8mi, 8:04 Bike - General 1) 2.83km - 8:04(2:51/km) 76/83bpm [217b/km] 31cal 21.03/28.53kmph Add a comment 5.5mi, 1:45:51 Run - Orienteering 1) 0.74km - 8:42(11:46/km) 80/106bpm [941b/km] 59/89rpm 5.1/11.11kmph 2) 0.84km - 8:30(10:11/km) 93/114bpm [948b/km] 66/103rpm 5.89/11.43kmph 3) 0.63km - 9:04(14:31/km) 84/102bpm [1219b/km] 55/68rpm 4.14/5.73kmph 4) 0.74km - 8:55(12:08/km) 77/87bpm [935b/km] 58/69rpm 4.94/5.61kmph 5) 0.7km - 8:43(12:24/km) 77/101bpm [954b/km] 57/64rpm 4.84/5.93kmph 6) 0.69km - 12:14(17:40/km) 95/122bpm [1678b/km] 55/92rpm 3.4/10.05kmph 7) 0.91km - 7:04(7:46/km) 103/132bpm [800b/km] 80/113rpm 7.72/14.46kmph 8) 0.69km - 10:41(15:25/km) 92/122bpm [1419b/km] 51/81rpm 3.89/7.17kmph 9) 0.81km - 8:43(10:47/km) 98/130bpm [1056b/km] 60/90rpm 5.57/10.2kmph 10) 0.76km - 8:47(11:30/km) 80/108bpm [920b/km] 62/103rpm 5.22/11.47kmph 11) 0.84km - 8:18(9:56/km) 108/131bpm [1073b/km] 64/91rpm 6.04/12.29kmph 12) 0.46km - 6:08(13:23/km) 78/117bpm [1044b/km] 59/87rpm 4.49/10.03kmph Add a comment 1.8mi, 9:03 Bike - General 1) 2.89km - 9:03(3:08/km) 77/100bpm [241b/km] 35cal 19.15/28.11kmph Add a comment 4.5mi, 38:14 Run - Easy 7k Easy Run Gentle plod to complete the plan. Woo-hoo. Aches and pains : Right piriformis 2 Shoes : Brooks Glycerin 20 1) 1km - 5:34(5:34/km) 109/119bpm [607b/km] 48cal 208/W 10.77/11.65kmph 2) 5km - 25:59(5:12/km) 126/135bpm [655b/km] 281cal 233/W 11.55/12.46kmph 3) 1km - 5:30(5:30/km) 130/135bpm [715b/km] 63cal 231/W 10.92/11.39kmph 4) 0.21km - 1:11(5:40/km) 129/133bpm [732b/km] 13cal 235/W 10.57/11.39kmph 14th Jul 2024, 6:04am riggys99 wrote: Well done on completing the plan. 14th Jul 2024, 6:07am Bowman 🇸🇪 wrote: Nice, Add a comment 0mi, 2:35 Cross - Stretching Add a comment	2.3mi, 9:03 Bike - Commuting 1) 3.64km - 9:03(2:29/km) 107/145bpm [266b/km] 65cal 24.16/41.66kmph Add a comment 2.3mi, 9:11 Bike - Commuting 1) 3.65km - 9:11(2:31/km) 81/109bpm [204b/km] 40cal 23.87/48.75kmph Add a comment	2.3mi, 9:01 Bike - Commuting 1) 3.65km - 9:01(2:28/km) 86/104bpm [212b/km] 44cal 24.31/43.56kmph Add a comment 3.7mi, 13:35 Bike - Road Biking 1) 5km - 11:10(2:14/km) 98/124bpm [219b/km] 69cal 26.87/41.86kmph 2) 0.93km - 2:25(2:36/km) 84/101bpm [218b/km] 11cal 23.07/33.48kmph Add a comment 3.1mi, 16:17 Bike - Road Biking 1) 5km - 16:12(3:14/km) 97/129bpm [314b/km] 99cal 18.51/26.92kmph Add a comment 3.2mi, 13:00 Bike - Road Biking 1) 5km - 12:17(2:27/km) 101/149bpm [248b/km] 80cal 24.42/41.65kmph 2) 0.2km - 43(3:32/km) 99/107bpm [350b/km] 4cal 16.99/25.76kmph Add a comment 3mi, 13:48 Bike - Commuting 1) 4.82km - 13:48(2:52/km) 91/124bpm [261b/km] 74cal 20.95/45.64kmph Add a comment	0mi, 6:34 Cross - Stretching Add a comment 3.1mi, 19:35 Run - Race 5k Race Boom!! There it is. My first ever sub 20 minute 5k and it hurt. That was really tough. My race strategy was to set off at 3:55 ish pace and just hold on for 20 minutes. About 1.5kms in and I was already feeling sick, and already questioning if I was going to be able to hang on. But I picked up a little mental tactic the other day that basically goes something like, "can you handle the current km at this pace? Then do it." And just keep doing this to break the run down in to manageable chunks. That's my first night time race, too. I'm pleased I did a daylight cycle round yesterday as it ironed out some spots on the course that could have confused. I was actually calling ahead directions to the two guys in front of me for the first half of the race as well. Really pleased with that. The training's paid off well and really happy with the placing. 3rd overall and 1st in age and I guess the nice thing about a 5k is that the recovery time is damn quick. Aches and pains: Right Piriformis 2/3 Shoes: Asics MetaSpeed Sky+ 1) 1km - 3:46(3:46/km) 144/155bpm [543b/km] 51cal 310/W 15.91/18.27kmph 2) 1km - 3:56(3:56/km) 153/155bpm [602b/km] 58cal 305/W 15.24/16.07kmph 3) 1km - 3:59(3:59/km) 153/155bpm [609b/km] 59cal 302/W 15.08/15.86kmph 4) 1km - 3:57(3:57/km) 156/157bpm [616b/km] 59cal 304/W 15.2/15.72kmph 5) 1km - 3:58(3:58/km) 157/158bpm [623b/km] 61cal 304/W 15.13/16.29kmph 6) 0.02km - 8(7:38/km) 158/158bpm [1206b/km] 2cal 251/W 7.86/12.29kmph 17th Jul 2024, 8:08am 3M wrote: Excellent time and pacing though! You know what they say - "Pain is temporary, bragging rights are forever". Well done. :) 17th Jul 2024, 8:32am allmatthew wrote: Brilliant running - well done! 17th Jul 2024, 8:51am Fenland Flier wrote: Awesome running. 17th Jul 2024, 9:02am riggys99 wrote: Well done great reward for a well executed training cycle 17th Jul 2024, 9:03am riggys99 wrote: Great pacing and amazing WAVA score 17th Jul 2024, 11:20am Fenland Flier wrote: If you were calling out directions you weren't running hard enough and you may have come 1st 😜😂 17th Jul 2024, 12:04pm Mark J 🇳🇿 wrote: Thanks all. That's a good point FF but it definitely gent like I was at full tilt. Pegasus I do have another 35 seconds in me yet 😂 17th Jul 2024, 12:36pm Fenland Flier wrote: I said that tongue in cheek Mark because I certainly couldn't have shouted out at that pace I'd have been ready to throw up just like you. 17th Jul 2024, 2:38pm Bowman 🇸🇪 wrote: Massive! It should feel like that btw. Like it’s not possible after 1k or so. :) 5k hurts :) hard work payed off! Be proud! Add a comment 0mi, 4:27 Cross - Stretching Add a comment 2.3mi, 9:55 Bike - Commuting 1) 3.63km - 9:55(2:44/km) 81/111bpm [221b/km] 43cal 21.94/46.03kmph Add a comment 2.3mi, 9:10 Bike - Commuting 1) 3.66km - 9:10(2:30/km) 77/89bpm [193b/km] 36cal 23.98/45.91kmph Add a comment	3.2mi, 13:52 Bike - Road Biking 1) 5km - 13:00(2:36/km) 91/107bpm [237b/km] 70cal 23.07/31.68kmph 2) 0.18km - 52(4:48/km) 93/100bpm [446b/km] 5cal 12.5/23.55kmph Add a comment	2.3mi, 9:01 Bike - Commuting 1) 3.63km - 9:01(2:29/km) 88/107bpm [219b/km] 46cal 24.13/45.89kmph Add a comment 0mi, 8:28 Cross - Stretching Add a comment 3.1mi, 27:56 Run - Recovery Run 5k Recovery run Nothing too strenuous today. Just a simple 5kms with a colleague to stretch out the legs. And that's my running done for this week with a grand total of 10km. Can't recall the last time I ran so little in a week. Aches and pains: Right Piriformis 3 Shoes: Asics GlideRide 3 1) 1km - 6:23(6:23/km) 107/125bpm [682b/km] 55cal 200/W 9.41/10.4kmph 2) 3km - 16:22(5:27/km) 122/133bpm [666b/km] 169cal 226/W 11/12.68kmph 3) 1km - 5:11(5:11/km) 125/139bpm [649b/km] 55cal 232/W 11.56/15.93kmph 19th Jul 2024, 1:32am Fenland Flier wrote: A good progressive run. 19th Jul 2024, 1:49am Mark J 🇳🇿 wrote: Nah! Just a bit hilly on that route. 19th Jul 2024, 6:39am Bowman 🇸🇪 wrote: You’ll be climbing the walls in no time, enjoy the recovery! 19th Jul 2024, 8:54am riggys99 wrote: Maybe a low volume week but a very productive week 19th Jul 2024, 9:25am Mark J 🇳🇿 wrote: Certainly so.. 🏃🏃🏃 Add a comment 0mi, 4:48 Cross - Stretching Add a comment 2.4mi, 10:20 Bike - Commuting 1) 3.9km - 10:20(2:39/km) 90/107bpm [238b/km] 55cal 22.64/47.9kmph Add a comment	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
11.5mi, 1:16:45 Bike - Mountain Biking 1) 5km - 17:00(3:24/km) 84/138bpm [286b/km] 80cal 17.65/32.85kmph 2) 5km - 22:28(4:30/km) 104/155bpm [467b/km] 154cal 13.35/34.35kmph 3) 5km - 21:02(4:12/km) 99/140bpm [416b/km] 132cal 14.27/30.41kmph 4) 3.47km - 16:16(4:41/km) 100/138bpm [468b/km] 104cal 12.81/32.24kmph Add a comment	0mi, 8:40 Cross - Stretching Add a comment 5.2mi, 42:16 Run - Easy 8k Zone 2 Easy Run Back to it this evening with an easy one to start the week. Nothing to report other than ; Weirdly my piriformis has been aching slightly more over the few rest days. Meh! 4 Shoes: Brooks Glycerin 20 1) 1km - 5:16(5:16/km) 114/127bpm [601b/km] 50cal 215/W 11.38/12.63kmph 2) 6km - 30:00(5:00/km) 135/142bpm [675b/km] 365cal 241/W 12/13.28kmph 3) 1km - 5:19(5:19/km) 140/144bpm [744b/km] 68cal 240/W 11.29/11.96kmph 4) 0.31km - 1:41(5:29/km) 139/142bpm [762b/km] 21cal 234/W 10.94/11.36kmph 22nd Jul 2024, 9:04am usc215 wrote: nice pace for an easy run 😅 22nd Jul 2024, 11:48am Mark J 🇳🇿 wrote: Chur 22nd Jul 2024, 12:49pm Bowman 🇸🇪 wrote: Nice one. Do you have your MHR set correctly on this site? Add a comment 0mi, 4:45 Cross - Stretching Add a comment 3.6mi, 18:10 Bike - Commuting 1) 5km - 15:33(3:07/km) 82/103bpm [255b/km] 70cal 19.29/45.6kmph 2) 0.86km - 2:37(3:03/km) 83/89bpm [253b/km] 12cal 19.72/27.84kmph Add a comment 2.3mi, 9:26 Bike - Commuting 1) 3.69km - 9:26(2:33/km) 85/105bpm [217b/km] 46cal 23.46/48.97kmph Add a comment	2.6mi, 20:36 Bike - Commuting 1) 4.19km - 20:36(4:55/km) 87/138bpm [428b/km] 102cal 12.2/31.5kmph Add a comment 0mi, 7:26 Cross - Stretching Add a comment 6.2mi, 48:14 Run - Intervals 10k Intervals 4 x 800m @VO2 with 330m recoveries This week's only HIT session. Nice easy 3kms warm up, followed by 4 x 800m @VO2 max pace. So, a smidge above threshold and 5km pace. The third and fourth reps hurt but I guess they're supposed to, and I should be used to that bit by now. Very happy with overall session though and the faster reps were all within a six second window of each other at around 3:54km equivalent. Aches and pains: Right Piriformis, still at 4 Shoes: Brooks Glycerin 20 1) 1km - 5:19(5:19/km) 120/160bpm [637b/km] 51cal 218/W 11.3/12.86kmph 2) 2km - 9:57(4:58/km) 124/130bpm [616b/km] 106cal 236/W 12.07/15.65kmph 3) 0.8km - 3:06(3:53/km) 148/154bpm [575b/km] 44cal 313/W 15.45/17.39kmph 4) 0.33km - 1:50(5:34/km) 140/154bpm [780b/km] 24cal 217/W 10.77/15.06kmph 5) 0.8km - 3:06(3:53/km) 149/155bpm [579b/km] 44cal 312/W 15.44/16.51kmph 6) 0.33km - 1:49(5:30/km) 143/155bpm [787b/km] 24cal 217/W 10.9/15.25kmph 7) 0.8km - 3:01(3:47/km) 151/157bpm [571b/km] 44cal 317/W 15.87/16.98kmph 8) 0.33km - 1:50(5:34/km) 143/155bpm [797b/km] 24cal 216/W 10.77/15.45kmph 9) 0.8km - 3:07(3:54/km) 151/158bpm [589b/km] 45cal 310/W 15.37/17.65kmph 10) 0.33km - 1:51(5:35/km) 145/158bpm [810b/km] 25cal 216/W 10.75/15.58kmph 11) 1km - 5:16(5:16/km) 136/141bpm [716b/km] 65cal 237/W 11.39/12.16kmph 12) 1km - 5:20(5:20/km) 139/141bpm [741b/km] 68cal 237/W 11.25/11.88kmph 13) 0.49km - 2:40(5:28/km) 139/139bpm [760b/km] 34cal 230/W 10.97/11.47kmph 23rd Jul 2024, 2:48am riggys99 wrote: Nice session 23rd Jul 2024, 3:01am Mark J 🇳🇿 wrote: Cheers 23rd Jul 2024, 5:53am Bowman 🇸🇪 wrote: That’s fast man, flying intervals! 23rd Jul 2024, 8:37am Mark J 🇳🇿 wrote: Chur 23rd Jul 2024, 8:43am Fenland Flier wrote: Tough, great session. Add a comment 0mi, 4:42 Cross - Stretching Add a comment 2.6mi, 16:45 Bike - Commuting 1) 4.22km - 16:45(3:58/km) 76/99bpm [302b/km] 64cal 15.12/29.5kmph Add a comment	0mi, 8:37 Cross - Stretching Add a comment 5.2mi, 42:34 Run - Easy 8k Zone 2 Easy Run Decided to ignore the watch and just go by feel this evening. And a most pleasant trot it was too. Although a tad chilly and I could definitely smell those twareg camp fires burning around the streets of Nelson this evening. Aches and pains : Right piriformis 3 /4 Shoes: Asics Kayano 29 1) 1km - 5:23(5:23/km) 114/126bpm [614b/km] 50cal 212/W 11.14/12.33kmph 2) 6km - 30:19(5:03/km) 130/138bpm [657b/km] 348cal 239/W 11.88/12.95kmph 3) 1km - 5:12(5:12/km) 136/138bpm [707b/km] 64cal 243/W 11.54/11.96kmph 4) 0.31km - 1:41(5:22/km) 135/138bpm [725b/km] 20cal 236/W 11.17/11.76kmph 24th Jul 2024, 11:16am Bowman 🇸🇪 wrote: Sounds nice, well run! Add a comment 0mi, 4:42 Cross - Stretching Add a comment 2.3mi, 9:27 Bike - Commuting 1) 3.66km - 9:27(2:35/km) 99/141bpm [255b/km] 59cal 23.25/44.96kmph Add a comment 2.9mi, 12:49 Bike - Commuting 1) 4.65km - 12:49(2:46/km) 102/142bpm [281b/km] 85cal 21.75/39.77kmph Add a comment	2.3mi, 15:07 Bike - Commuting 1) 3.69km - 15:07(4:06/km) 76/97bpm [311b/km] 57cal 14.64/44.9kmph Add a comment 3.1mi, 17:59 Bike - Commuting 1) 4.92km - 17:59(3:39/km) 99/143bpm [362b/km] 113cal 16.43/48.03kmph Add a comment	0mi, 8:33 Cross - Stretching Add a comment 6.3mi, 52:51 Run - Easy 10k Zone 2 Easy Run Got out late today due to other commitments. As a consequence I was a bit stitchy early on. And although my piriformis was only twinging at around a 2, the referred pain down my leg and into my calf was a 3 or 4. Need to start strength and mobility training again. Shoes: Asics NovaBlast 3 1) 1km - 5:14(5:14/km) 113/130bpm [591b/km] 53cal 222/W 11.48/14.12kmph 2) 8km - 41:12(5:09/km) 129/142bpm [664b/km] 453cal 233/W 11.65/13.28kmph 3) 1km - 5:18(5:18/km) 142/147bpm [753b/km] 56cal 241/W 11.31/11.8kmph 4) 0.21km - 1:07(5:25/km) 146/149bpm [791b/km] 13cal 244/W 11.07/11.73kmph 26th Jul 2024, 10:44am Bowman 🇸🇪 wrote: An other one is done, a well on the way to new PR’s. :) Add a comment 0mi, 4:40 Cross - Stretching Add a comment 3mi, 20:27 Bike - Commuting 1) 4.83km - 20:27(4:14/km) 95/135bpm [402b/km] 120cal 14.18/49.65kmph Add a comment 4.3mi, 19:36 Bike - Commuting 1) 5km - 14:46(2:57/km) 81/99bpm [239b/km] 64cal 20.32/44.64kmph 2) 1.92km - 4:50(2:31/km) 89/101bpm [224b/km] 25cal 23.79/48.13kmph Add a comment 2.3mi, 9:44 Bike - Commuting 1) 3.69km - 9:44(2:39/km) 83/94bpm [219b/km] 44cal 22.71/45.5kmph Add a comment	-

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Mark J 🇳🇿

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