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Mark J
M55

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Knees

Races
50
Miles
7582
Miles
8321
Miles
157
WAVA
68.90%
5k
20:27
5M
35:49
10k
42:53
Half
1:39:39
Mara
3:42:25

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. Been a bit slack since mid 2012, renovating our house and moving to New Zealand. Back at it now since Jan 2014. Personal goals, in no particular order or indeed time frame: To run 1000 miles (1609k's now we're in NZ) in a year. ACHIEVED 2015. Sub 20 5k Sub 35 5M Sub 42.30 10k Sub 1.15 10M Sub 1.35 Half Sub 3.30 Mara 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 2015 Get to 70kg's (Currently hovering around 75-78kg's, having shifted a stone and half since June 2011.) 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.
Been a bit slack since mid 2012, renovating our house and moving to New Zealand. Back at it now since Jan 2014.
Personal goals, in no particular order or indeed time frame:
To run 1000 miles (1609k's now we're in NZ) in a year. ACHIEVED 2015.
Sub 20 5k Sub 35 5M Sub 42.30 10k Sub 1.15 10M Sub 1.35 Half Sub 3.30 Mara
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 2015
Get to 70kg's (Currently hovering around 75-78kg's, having shifted a stone and half since June 2011.)

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Recent Training
2nd Oct	Intervals	6mi	52:05
2nd Oct	Strength	0mi	4:44
1st Oct	Long Run	12.4mi	1:51:39
1st Oct	Strength	0mi	4:44
29th Sep	Strength	0mi	4:07

Planned Races
Aoraki Mount Cook Half Marathon	7th Oct
The Nelson Half	5th Nov
Christchurch Marathon	21st Apr
Sydney Marathon	Sep 24
London Marathon	Apr 25

12 Month Benchmarks	Run	Bike
Mile	6:31	2:55
5k	21:46	10:24
5mi	36:05	17:57
10k	46:22	22:53
10mi	1:16:53	53:24
Half	1:52:19	1:39:40

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 1000 Run 1257

Recent Threads
The sub 1:30 half thread
The sub 3.30 marathon thread

Buddies (32)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	PB	WB
4km	1						19:22 57.87						19:22 7:48/mi	57.87
5km	21			21:17 65.51	20:27 68.18		23:52 59.32	23:30 60.72					20:27 6:35/mi	68.18
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	12		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	1:39:39 68.80	1:39:39 7:36/mi	68.80
26.2mi	2			3:42:25 58.21				4:14:51 52.54					3:42:25 8:29/mi	58.21

Date	Planned Races			Distance
27 Apr	London Marathon			26.2mi
15 Sep	Sydney Marathon			26.2mi
21 Apr	Christchurch Marathon			26.2mi
5 Nov	The Nelson Half			13.1mi
7 Oct	Aoraki Mount Cook Half Marathon Confirmed			13.1mi
2023		Result	WAVA	Distance
13 May	Saint Clair Vinyard Half PB	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 PB	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 marathon) 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 PB	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 Marathon)	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
2023	8	11	6	0	4	3	0	0	0	0	0	0	32
2023	105	116	109	153	76	103	151	195	170	18	0	0	1197
2023	81	107	106	72	85	111	88	79	68	0	0	0	798
2022	3	7	0	0	0	0	6	6	0	8	5	0	35
2022	9	34	16	20	38	10	50	20	37	75	74	42	424
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

Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12
0mi, 7:20 Cross - Strength Add a comment 0mi, 6:00 Cross - Strength Add a comment 1.3mi, 4:49 Bike - Commuting Split Summary === 1) 2.06km - 4:49(2:20/km) 84/99bpm [197b/km] 22cal 25.65/30.25kmph Add a comment 9.1mi, 1:20:04 Run - Easy Split Summary === 1) 0.79km - 5:00(6:21/km) 115/122bpm [731b/km] 45cal 195/W 9.45/10.26kmph 2) 13km - 1:10:04(5:23/km) 127/136bpm [684b/km] 733cal 231/W 11.15/12.95kmph 3) 0.83km - 5:00(6:01/km) 117/124bpm [703b/km] 45cal 200/W 9.97/10.62kmph Nice steady "easy" run. Tried to keep in the lower half of zone 2 - aerobic endurance for the whole session, to enable active recovery as I'm running 5/6 per week currently. So not getting much downtime at all. Pretty much managed it, so really happy with that run. In terms of aches and pains. Very light today An odd niggle behind my left knee cap 1/2. No other issues today, which is great. Shoes: Nike Zoom Pegasus 39 Add a comment 0mi, 4:05 Cross - Strength Add a comment 1.5mi, 8:33 Bike - Commuting Split Summary === 1) 2.46km - 8:33(3:28/km) 87/113bpm [302b/km] 43cal 17.28/29.2kmph Add a comment	0mi, 27:56 Cross - Strength Add a comment 4mi, 25:58 Bike - Commuting Split Summary === 1) 5km - 20:09(4:02/km) 82/114bpm [330b/km] 90cal 14.89/42.34kmph 2) 1.39km - 5:49(4:11/km) 88/96bpm [368b/km] 30cal 14.35/19.02kmph Add a comment 7.2mi, 1:02:22 Run - Easy Split Summary === 1) 0.89km - 5:00(5:36/km) 109/121bpm [610b/km] 41cal 196/W 10.71/11.84kmph 2) 10km - 52:22(5:14/km) 127/138bpm [665b/km] 545cal 238/W 11.47/14.58kmph 3) 0.75km - 5:00(6:40/km) 120/125bpm [800b/km] 47cal 199/W 9/9.7kmph Easy run this morning but actually struggled a little to get my heart rate up enough to sit in Zone 2. Odd. Left foot/ankle ache 2/2.5. Still that odd twinge behind the left knee cap, nothing major though 1. Right glute dull ache 2/3 Must admit, I am ready for a break from this intense level of training. Looking forward to some down time post half marathon in 4.5 weeks time. Shoes: Brooks Glycerin 20 Add a comment 0mi, 3:46 Cross - Strength Add a comment	7.3mi, 1:02:54 Run - Easy Split Summary === 1) 0.9km - 5:00(5:34/km) 94/114bpm [524b/km] 31cal 203/W 10.78/12.95kmph 2) 10km - 52:54(5:17/km) 125/136bpm [661b/km] 538cal 235/W 11.36/14.17kmph 3) 0.78km - 5:00(6:24/km) 123/129bpm [787b/km] 49cal 213/W 9.37/10.91kmph Easy run today felt good. Heart rate really low and pretty much stayed that way. Didn't bother pushing to get it up in to Zone 2 as I went with RPE "Easy", rather than over exerting and trying to hit the watch targets today. Was supposed to be doing an easy with strides but went to bed last night with a stinking cold and woke the same. Took some nasal spray and took a couple of hours to clear so thought it sensible to drop anything to excessive today. Glad I did as that was a nice run in the end. Left foot niggle 1/2. Nothing else to speak of. Shoes: Asics GlideRide 3 Add a comment 0mi, 3:20 Cross - Strength Add a comment 4.9mi, 22:28 Bike - Commuting Split Summary === 1) 5km - 13:17(2:39/km) 82/137bpm [218b/km] 60cal 22.59/33.01kmph 2) 2.9km - 9:11(3:10/km) 131/155bpm [415b/km] 91cal 18.96/30.15kmph Add a comment	-	-	-	0mi, 6:23 Cross - Strength Add a comment 0mi, 5:08 Cross - Strength Add a comment 8.2mi, 1:05:00 Run - Intervals Split Summary === 1) 0.91km - 5:00(5:28/km) 114/125bpm [623b/km] 44cal 207/W 10.98/11.8kmph 2) 1.94km - 10:00(5:10/km) 129/139bpm [666b/km] 106cal 232/W 11.61/12.29kmph 3) 1.17km - 5:00(4:17/km) 149/152bpm [637b/km] 66cal 290/W 14.01/15.79kmph 4) 0.47km - 2:00(4:14/km) 154/155bpm [653b/km] 28cal 296/W 14.17/14.34kmph 5) 0.25km - 1:00(3:56/km) 156/158bpm [614b/km] 14cal 298/W 15.25/14.75kmph 6) 0.35km - 2:00(5:45/km) 145/158bpm [834b/km] 25cal 225/W 10.44/14.75kmph 7) 1.13km - 5:00(4:26/km) 152/155bpm [675b/km] 68cal 276/W 13.53/13.59kmph 8) 0.46km - 2:00(4:20/km) 156/158bpm [677b/km] 28cal 288/W 13.85/13.95kmph 9) 0.24km - 1:00(4:13/km) 156/157bpm [657b/km] 14cal 286/W 14.23/14.34kmph 10) 0.34km - 2:00(5:48/km) 146/157bpm [847b/km] 25cal 235/W 10.35/14.17kmph 11) 1.15km - 5:00(4:21/km) 151/156bpm [658b/km] 68cal 284/W 13.79/13.85kmph 12) 0.47km - 2:00(4:18/km) 156/157bpm [670b/km] 28cal 290/W 13.95/13.9kmph 13) 0.23km - 1:00(4:20/km) 158/159bpm [683b/km] 14cal 300/W 13.85/14.01kmph 14) 0.34km - 2:00(5:55/km) 147/159bpm [869b/km] 26cal 222/W 10.14/13.95kmph 15) 1.09km - 5:00(4:35/km) 150/154bpm [688b/km] 67cal 273/W 13.09/13.59kmph 16) 0.45km - 2:00(4:25/km) 155/157bpm [683b/km] 28cal 275/W 13.59/14.06kmph 17) 0.23km - 1:00(4:20/km) 157/158bpm [681b/km] 14cal 298/W 13.85/14.06kmph 18) 0.32km - 2:00(6:16/km) 146/158bpm [914b/km] 25cal 227/W 9.58/13.85kmph 19) 0.79km - 5:00(6:19/km) 138/143bpm [871b/km] 59cal 206/W 9.5/10.23kmph 20) 0.79km - 5:00(6:18/km) 136/138bpm [857b/km] 57cal 209/W 9.53/9.78kmph First run back since Friday. Just about over my cold now. Reasonable progressive speedwork session. There or thereabouts with target pacing. Fourth set was slightly down on where it should have been but I won't beat myself up over it given the cold No major aches and pains. Just a bit of glute pain in the right side 1-3 max. Shoes: Asics Magic Speed 2 Add a comment 0mi, 3:48 Cross - Strength Add a comment
Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19
0mi, 25:59 Cross - Strength Add a comment 0mi, 5:56 Cross - Strength Add a comment 0mi, 5:15 Cross - Strength Add a comment 1.3mi, 6:31 Bike - Commuting Split Summary === 1) 2.05km - 6:31(3:11/km) 81/92bpm [257b/km] 28cal 18.88/24.1kmph Add a comment 7.2mi, 1:03:49 Run - Easy Split Summary === 1) 0.8km - 5:00(6:15/km) 112/120bpm [701b/km] 43cal 210/W 9.6/10.68kmph 2) 10km - 53:49(5:23/km) 129/138bpm [694b/km] 574cal 232/W 11.15/12.04kmph 3) 0.78km - 5:00(6:23/km) 119/126bpm [759b/km] 47cal 187/W 9.4/10.14kmph Steady run, heart rate control great. Physically felt like I was working a little harder than my heart rate suggested. Kind of like my physical health is slightly lagging my current raspatory health, if that's a thing? I don't know if it is or isn't. Just blurting out my thought process here. No niggles from any of the aches and pains today. Left foot seems to have died down to 1 only. Same with the right side today. Shoes: Nike Pegasus 39 Add a comment 0mi, 3:53 Cross - Strength Add a comment 1.5mi, 8:28 Bike - Commuting Split Summary === 1) 2.41km - 8:28(3:30/km) 84/118bpm [295b/km] 40cal 17.1/31.75kmph Add a comment	2.8mi, 24:07 Bike - Commuting Split Summary === 1) 4.57km - 24:07(5:17/km) 75/118bpm [396b/km] 90cal 11.37/26.99kmph Add a comment 1.3mi, 4:46 Bike - Commuting Split Summary === 1) 2.09km - 4:46(2:17/km) 96/104bpm [219b/km] 29cal 26.28/34.65kmph Add a comment 8.6mi, 1:16:14 Run - Strides Split Summary === 1) 0.85km - 5:00(5:53/km) 114/121bpm [671b/km] 45cal 195/W 10.2/11.36kmph 2) 6km - 32:14(5:22/km) 130/136bpm [698b/km] 355cal 228/W 11.18/11.84kmph 3) 0.09km - 20(3:46/km) 140/144bpm [526b/km] 4cal 280/W 15.93/16.07kmph 4) 0.15km - 50(5:38/km) 142/145bpm [799b/km] 10cal 251/W 10.65/15.93kmph 5) 0.09km - 20(3:50/km) 144/148bpm [553b/km] 4cal 266/W 15.65/15.58kmph 6) 0.16km - 50(5:16/km) 145/149bpm [763b/km] 10cal 263/W 11.39/15.65kmph 7) 0.09km - 20(3:42/km) 145/148bpm [536b/km] 4cal 274/W 16.22/16.07kmph 8) 0.14km - 50(5:50/km) 143/149bpm [833b/km] 10cal 257/W 10.29/16.07kmph 9) 0.09km - 20(3:51/km) 145/149bpm [557b/km] 4cal 257/W 15.58/15.65kmph 10) 0.15km - 50(5:30/km) 147/150bpm [807b/km] 11cal 254/W 10.91/15.65kmph 11) 0.09km - 20(3:40/km) 146/150bpm [535b/km] 4cal 274/W 16.36/16.36kmph 12) 0.14km - 50(6:01/km) 146/151bpm [879b/km] 10cal 263/W 9.97/16.22kmph 13) 5km - 28:10(5:38/km) 133/141bpm [749b/km] 322cal 225/W 10.65/11.18kmph 14) 0.73km - 5:00(6:51/km) 126/133bpm [863b/km] 52cal 195/W 8.76/10.31kmph 11k Easy with 5 x strides (186bpm). No niggles, felt good. No aches or pains today. That's a first. Shoes: Brooks Glycerin 20 Add a comment 0mi, 3:39 Cross - Strength Add a comment	0mi, 5:22 Cross - Strength Add a comment 0mi, 5:12 Cross - Strength Add a comment 9.1mi, 1:21:27 Run - Easy Split Summary === 1) 0.91km - 5:00(5:30/km) 110/122bpm [606b/km] 42cal 204/W 10.91/12.81kmph 2) 13km - 1:11:27(5:30/km) 128/133bpm [703b/km] 768cal 225/W 10.91/12.33kmph 3) 0.7km - 5:00(7:08/km) 121/127bpm [863b/km] 49cal 188/W 8.41/9.86kmph Steady aerobic endurance run. Aiming to keep in the loweer half of zone 2 for active recovery. Managed it for the vast majority of the run. Weather was a tad shit. Cold, windy and wet. Right calve felt a hit crampy and still does post run. 2/3/. No other niggles tio speak of. Shoes: Nike Pegasus 39 Add a comment 0mi, 3:46 Cross - Strength Add a comment 1.4mi, 7:23 Bike - Commuting Split Summary === 1) 2.25km - 7:23(3:17/km) 114/152bpm [374b/km] 59cal 18.27/25.96kmph Add a comment 1.5mi, 7:47 Bike - Commuting Split Summary === 1) 2.43km - 7:47(3:12/km) 115/159bpm [368b/km] 63cal 18.73/29.57kmph Add a comment	-	16.2mi, 2:25:45 Run - Long Run Distance didn't seem to be an issue today. But getting pace and heart rate in the right zone was difficult for the whole run. HRV and resting heart rate were both a tad higher than normal this morning before starting so I guess you can't win them all. Still got it done, plus a big week of overall milage so can't beat myself up too much. Shoes: On CloudUltra Split Summary === 1) 0.8km - 5:00(6:15/km) 116/124bpm [726b/km] 45cal 175/W 9.6/10.26kmph 2) 8km - 47:04(5:53/km) 137/149bpm [806b/km] 551cal 212/W 10.2/14.58kmph 3) 8km - 38:22(4:48/km) 151/159bpm [724b/km] 519cal 256/W 12.5/13.95kmph 4) 8km - 47:48(5:59/km) 139/153bpm [831b/km] 572cal 204/W 10.03/12.95kmph 5) 0.79km - 5:00(6:21/km) 139/143bpm [882b/km] 59cal 204/W 9.45/10.53kmph 6) 0.42km - 2:31(5:57/km) 141/143bpm [839b/km] 30cal 204/W 10.08/10.62kmph Add a comment 0mi, 3:48 Cross - Strength Add a comment	0mi, 5:30 Cross - Strength Add a comment 0mi, 5:08 Cross - Strength Add a comment 1.5mi, 10:27 Bike - Commuting Split Summary === 1) 2.42km - 10:27(4:19/km) 83/103bpm [358b/km] 47cal 13.9/28.56kmph Add a comment 1.3mi, 4:54 Bike - Commuting Split Summary === 1) 2.1km - 4:54(2:20/km) 133/163bpm [311b/km] 48cal 25.69/33.07kmph Add a comment	6.2mi, 28:28 Bike - Commuting Split Summary === 1) 5km - 12:57(2:35/km) 110/148bpm [285b/km] 96cal 23.15/32.49kmph 2) 5km - 15:16(3:03/km) 108/140bpm [330b/km] 109cal 19.65/26.04kmph 3) 0.04km - 15(6:17/km) 124/125bpm [779b/km] 2cal 9.56/13.57kmph Add a comment 1.5mi, 8:18 Bike - Commuting Split Summary === 1) 2.38km - 8:18(3:29/km) 72/82bpm [251b/km] 26cal 17.22/26.15kmph Add a comment 11.2mi, 1:40:55 Run - Easy You know when you're at the sharp end of your training plan when the first run of the week is an "easy" 18km. Really happy with that. Managed the full mid 16km section at 100% in Zone 2 at an average of 5:29. Aches and pains very limited still. Odd pain behind the left knee cap that isn't there most of the time but when it twinges its a good 3/4. But only twinged a couple of times throughout. Right glute very minor 1/2 max and again only on a couple of occasions. I'm hoping that my new found love of dynamic stretching to warm up and my three times a week hip mobility exercises are paying off. Early signs are good. Shoes: Asics GlideRide 3 Split Summary === 1) 1km - 6:28(6:28/km) 116/123bpm [750b/km] 58cal 189/W 9.28/9.65kmph 2) 16km - 1:27:50(5:29/km) 131/139bpm [719b/km] 961cal 220/W 10.94/11.73kmph 3) 1km - 6:37(6:37/km) 122/132bpm [807b/km] 64cal 177/W 9.07/9.45kmph 19th Sep 2023, 9:04am 3M wrote: "You know when you're at the sharp end of your training plan when the first run of the week is an "easy" 18km." 😂😂😂 Well done. 19th Sep 2023, 9:20am Mark J wrote: Chur! As we say in NZ Add a comment 0mi, 4:47 Cross - Strength Add a comment 1.5mi, 7:26 Bike - Commuting Split Summary === 1) 2.44km - 7:26(3:03/km) 119/139bpm [362b/km] 62cal 19.71/34kmph Add a comment
Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26
0mi, 5:41 Cross - Strength Add a comment 0mi, 3:40 Cross - Strength Add a comment 2.1mi, 9:15 Bike - Commuting Split Summary === 1) 3.35km - 9:15(2:46/km) 94/107bpm [259b/km] 52cal 21.73/29.27kmph Add a comment 7.9mi, 1:02:46 Run - Intervals My least favourite session of the week, speedwork. But I achieved the targets regardless of the pain, so can't be too down on it. aches and pains, left knee twinge still an issue but only minor in the grand scheme of things. Right glute 1. Nothing more. Holding up nicely, so far at least. Shoes: Asics Magic Speed 2 Split Summary === 1) 1km - 5:47(5:47/km) 111/121bpm [642b/km] 48cal 201/W 10.38/11.21kmph 2) 1.6km - 8:32(5:20/km) 125/132bpm [667b/km] 86cal 224/W 11.25/11.73kmph 3) 0.8km - 3:14(4:02/km) 143/146bpm [577b/km] 39cal 292/W 14.88/15kmph 4) 0.2km - 47(3:55/km) 148/150bpm [580b/km] 10cal 304/W 15.32/15.19kmph 5) 0.37km - 2:00(5:22/km) 138/150bpm [741b/km] 23cal 229/W 11.18/15.06kmph 6) 0.8km - 3:15(4:04/km) 145/151bpm [589b/km] 41cal 286/W 14.75/15kmph 7) 0.2km - 48(4:01/km) 152/153bpm [612b/km] 10cal 309/W 14.94/14.75kmph 8) 0.35km - 2:00(5:46/km) 139/152bpm [802b/km] 23cal 214/W 10.4/14.75kmph 9) 0.8km - 3:22(4:12/km) 145/150bpm [609b/km] 42cal 282/W 14.28/14.46kmph 10) 0.2km - 47(3:57/km) 151/153bpm [595b/km] 10cal 303/W 15.19/14.88kmph 11) 0.36km - 2:00(5:35/km) 140/153bpm [782b/km] 24cal 228/W 10.75/14.81kmph 12) 0.8km - 3:15(4:04/km) 147/152bpm [597b/km] 41cal 288/W 14.75/14.88kmph 13) 0.2km - 48(3:59/km) 153/154bpm [610b/km] 11cal 297/W 15.06/14.75kmph 14) 0.35km - 2:00(5:40/km) 142/154bpm [804b/km] 24cal 217/W 10.59/14.94kmph 15) 0.8km - 3:18(4:08/km) 148/153bpm [611b/km] 43cal 288/W 14.52/16.07kmph 16) 0.2km - 49(4:06/km) 153/154bpm [627b/km] 11cal 303/W 14.63/14.58kmph 17) 0.34km - 2:00(5:53/km) 141/154bpm [829b/km] 24cal 212/W 10.2/14.58kmph 18) 0.8km - 3:21(4:11/km) 148/153bpm [619b/km] 43cal 281/W 14.34/15.79kmph 19) 0.2km - 47(3:57/km) 154/154bpm [608b/km] 11cal 300/W 15.19/14.88kmph 20) 0.36km - 2:00(5:31/km) 143/154bpm [789b/km] 25cal 225/W 10.88/14.88kmph 21) 1km - 5:30(5:30/km) 135/136bpm [743b/km] 62cal 223/W 10.91/11.76kmph 22) 1km - 6:25(6:25/km) 127/133bpm [815b/km] 66cal 191/W 9.35/10.59kmph Add a comment 0mi, 5:13 Cross - Strength Add a comment 1.5mi, 7:45 Bike - Commuting Split Summary === 1) 2.42km - 7:45(3:12/km) 121/152bpm [388b/km] 67cal 18.73/29.13kmph Add a comment	1.5mi, 8:45 Bike - Commuting Split Summary === 1) 2.36km - 8:45(3:43/km) 168/188bpm [624b/km] 117cal 16.15/24.74kmph Add a comment 9.3mi, 1:21:47 Run - Easy Didn't really fancy an early run this morning but needs must I guess. Was actually quite lovely out there once I'd got going. Aches and pains. Left knee cap issue was there from the start 1-3 and right glute also 1-2. But both settled down and kind of went numb from 8k in. Let's see what gives post run. Post run update - left knee cap issue quite pronounced now. 3-5 when it twinges. Mildly worried its something a little more serious. The day after, my knee is in a fair amount of pain when it twinges. If I sit for too long, there's a real sharpness to the pain behind the knee. Been doing some reading https://www.knee-pain-explained.com/front-knee-pain.html. I'm a bit worried to be honest. Probably makes sense to skip today's run and rest up and see how it is tomorrow. Shoes: Brooks Glycerin 20 Split Summary === 1) 1km - 6:35(6:35/km) 116/123bpm [765b/km] 59cal 185/W 9.12/11.08kmph 2) 13km - 1:09:22(5:20/km) 130/138bpm [694b/km] 745cal 226/W 11.25/12.81kmph 3) 1km - 5:38(5:38/km) 125/132bpm [704b/km] 56cal 208/W 10.65/10.98kmph 4) 0.03km - 12(6:14/km) 126/127bpm [786b/km] 2cal 173/W 9.63/9.21kmph Add a comment 0mi, 4:30 Cross - Strength Add a comment 1.3mi, 4:43 Bike - Commuting Split Summary === 1) 2.09km - 4:43(2:15/km) 84/93bpm [189b/km] 21cal 26.61/33.8kmph Add a comment	-	0mi, 22:49 Cross - Strength On the bloody injury bench since Thursday. Left knee has given out. It appears to be patellofemoral syndrome, runners knee. Rest and leg up for a couple of days. Back to hip stretches and strength training this evening. Left leg is definitely achey but not as bad as I felt it could be 2/3. Add a comment 0mi, 6:14 Cross - Strength Add a comment 0mi, 3:56 Cross - Strength Add a comment	1.9mi, 11:49 Bike - Commuting Split Summary === 1) 3.06km - 11:49(3:51/km) 107/119bpm [413b/km] 84cal 15.55/23.92kmph Add a comment 0mi, 20:04 Cross - General Split Summary === 1) 0km - 20:04(0/km) 93/122bpm [INFb/km] 113cal 72/89rpm Add a comment 0.2mi, 4:13 Cross - Strength Split Summary === 1) 0.25km - 4:13(16:38/km) 92/98bpm [1530b/km] 23cal 3.61/6.84kmph Add a comment 0mi, 4:55 Cross - Strength Add a comment 1.9mi, 7:15 Bike - Commuting Split Summary === 1) 3.13km - 7:15(2:19/km) 90/105bpm [208b/km] 38cal 25.91/37.91kmph Add a comment	0mi, 4:27 Cross - Strength Add a comment 0mi, 4:10 Cross - Strength Add a comment 0mi, 5:11 Cross - Strength Add a comment 0mi, 3:44 Cross - Strength Add a comment 1.3mi, 6:04 Bike - Commuting Split Summary === 1) 2.08km - 6:04(2:55/km) 80/90bpm [233b/km] 25cal 20.61/27.9kmph Add a comment 1.3mi, 5:28 Bike - Commuting Split Summary === 1) 2.15km - 5:28(2:33/km) 74/93bpm [188b/km] 19cal 23.6/33.68kmph Add a comment	1.3mi, 5:17 Bike - Commuting Split Summary === 1) 2.07km - 5:17(2:34/km) 86/109bpm [220b/km] 25cal 23.44/29.43kmph Add a comment 6.3mi, 57:56 Run - Recovery Run OK, first run back since Thursday due to patellofemoral syndrome (runners knee). Decided to do an easy 10k just to see how things held up. Went OK. Felt fine through to about the 6k mark when I git that twinge in the knee. Only a minor short burst but following it left an ache, niggle in the left foot. Similar to previously logged aches in it. General aches and pains - Right glute 1. Left leg, knee, calve and foot 1-2. Let's check in alter. Bearing in mind that I've had a swollen lower left leg and ankle over the past few days, I'm relatively happy with today's results. So far at least. Shoes - Asics GlideRide 3 Split Summary === 1) 1km - 6:36(6:36/km) 119/129bpm [786b/km] 61cal 185/W 9.09/10.49kmph 2) 8km - 44:12(5:32/km) 134/141bpm [740b/km] 499cal 217/W 10.84/11.84kmph 3) 1km - 6:25(6:25/km) 125/137bpm [801b/km] 64cal 186/W 9.35/10.81kmph 4) 0.11km - 42(6:31/km) 123/124bpm [801b/km] 6cal 186/W 9.21/10.17kmph Add a comment 0mi, 4:57 Cross - Strength Add a comment 4.1mi, 16:00 Bike - Commuting Split Summary === 1) 5km - 12:21(2:28/km) 87/123bpm [215b/km] 61cal 24.3/50.46kmph 2) 1.53km - 3:39(2:23/km) 105/125bpm [251b/km] 24cal 25.15/30.46kmph Add a comment
Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3
0mi, 2:38 Cross - Strength Add a comment 0mi, 3:56 Cross - Strength Add a comment 0mi, 5:16 Cross - Strength Add a comment 0mi, 3:31 Cross - Strength Add a comment 2.8mi, 12:05 Bike - General Split Summary === 1) 4.55km - 12:05(2:39/km) 90/108bpm [239b/km] 64cal 22.58/30.56kmph Add a comment 6.8mi, 55:28 Run - Tempo Good session. Swapped out my speedwork for a tempo to try and protect the knee from too much jarring from speed changes.11km with a 7km tempo at HM pace. Feeling reasonably confident of hitting my target times. Aches and pains - Left leg, knee, foot, all twinging but only mild 1-2. Right glute 1, plus the addition of a mild quad ache 1. Will update post run, later on. Shoes: Brooks Glycerin 20 Split Summary === 1) 1km - 6:40(6:40/km) 119/126bpm [794b/km] 62cal 186/W 9/10.4kmph 2) 1km - 5:28(5:28/km) 126/130bpm [690b/km] 56cal 206/W 10.98/11.47kmph 3) 7km - 30:54(4:25/km) 148/157bpm [653b/km] 405cal 276/W 13.59/16.29kmph 4) 1km - 5:50(5:50/km) 138/157bpm [806b/km] 68cal 217/W 10.29/13.04kmph 5) 1km - 6:35(6:35/km) 122/132bpm [802b/km] 63cal 180/W 9.12/10.4kmph Add a comment 0mi, 4:58 Cross - Strength Add a comment 2.1mi, 8:32 Bike - Commuting Split Summary === 1) 3.41km - 8:32(2:30/km) 80/105bpm [200b/km] 35cal 23.97/34.16kmph Add a comment	2.4mi, 12:26 Bike - Commuting Split Summary === 1) 3.88km - 12:26(3:12/km) 85/99bpm [272b/km] 59cal 18.73/35.4kmph Add a comment 9.3mi, 1:18:19 Run - Progressive Solid progression run this morning. Felt strong, albeit at the limit of my pacing now. Ready for a taper, in all honesty. Aches and pains - Left side of the left foot a tab achy, not hugely though 1/2. Left knee holding up well 1/2. Right glute and quad 2. Shoes: Nike Pegasus 39 Split Summary === 1) 1km - 6:56(6:56/km) 121/126bpm [839b/km] 66cal 177/W 8.65/9.35kmph 2) 5km - 27:15(5:27/km) 129/137bpm [703b/km] 288cal 218/W 11.01/11.39kmph 3) 3km - 13:15(4:25/km) 146/150bpm [645b/km] 170cal 275/W 13.59/13.85kmph 4) 2km - 8:33(4:16/km) 151/153bpm [645b/km] 116cal 283/W 14.06/14.34kmph 5) 3km - 16:05(5:22/km) 137/154bpm [735b/km] 187cal 231/W 11.18/14.34kmph 6) 1km - 6:16(6:16/km) 123/136bpm [770b/km] 61cal 192/W 9.58/10.68kmph 27th Sep 2023, 9:44pm 3M wrote: Nice! 28th Sep 2023, 1:54am Mark J wrote: Thanks. Add a comment 0mi, 4:42 Cross - Strength Add a comment 1.3mi, 4:56 Bike - Commuting Split Summary === 1) 2.1km - 4:56(2:21/km) 87/98bpm [204b/km] 24cal 25.53/32.97kmph Add a comment	0mi, 4:07 Cross - Strength Add a comment 0mi, 3:15 Cross - Strength Add a comment 0mi, 4:30 Cross - Strength Add a comment 0mi, 2:50 Cross - Strength Add a comment 1.3mi, 5:27 Bike - Commuting Split Summary === 1) 2.08km - 5:27(2:37/km) 107/142bpm [280b/km] 39cal 22.96/28.4kmph Add a comment 6.2mi, 53:23 Run - Easy 10km easy, with a 176bpm benchmark 2km in there. All felt very steady and comfortable in terms of effort etc. Aches and pains - Left knee and foot 1-2. Right glute, all good today. Shoes: Asics Kayano 29. First run in these ones. Kind of pins and needles and numbness in bottom of both feet but seemed to loosen up after about 6-7k. We'll give them a chance to break in. Split Summary === 1) 1km - 5:50(5:50/km) 112/124bpm [652b/km] 49cal 194/W 10.29/11.32kmph 2) 4km - 21:31(5:23/km) 130/139bpm [699b/km] 231cal 224/W 11.15/11.96kmph 3) 2km - 8:41(4:20/km) 148/152bpm [642b/km] 114cal 278/W 13.85/14.12kmph 4) 2km - 10:55(5:28/km) 138/151bpm [754b/km] 128cal 231/W 10.98/13.85kmph 5) 1km - 6:27(6:27/km) 123/134bpm [792b/km] 63cal 185/W 9.3/10kmph Add a comment 0mi, 4:51 Cross - Strength Add a comment 1.3mi, 4:53 Bike - General Split Summary === 1) 2.09km - 4:53(2:21/km) 84/103bpm [197b/km] 22cal 25.61/34.43kmph Add a comment	-	12.4mi, 1:51:39 Run - Long Run Final long run before next weekend's race. Nice steady zone 2 in me old stomping ground of Christchurch. Nice trot around Hagley Park. Felt a bit like home. Aches and pains - limited to 1/2 in left knee and foot. Same for right glute. Shoes: Brooks Glycerin 20. Split Summary === 1) 1km - 6:28(6:28/km) 119/124bpm [769b/km] 60cal 183/W 9.28/10.49kmph 2) 18km - 1:38:20(5:28/km) 135/151bpm [738b/km] 1122cal 219/W 10.98/14.01kmph 3) 1km - 6:51(6:51/km) 124/135bpm [849b/km] 68cal 176/W 8.76/11.21kmph Add a comment 0mi, 4:44 Cross - Strength Add a comment	6mi, 52:05 Run - Intervals Arrived in Mckenzie country. Final speedwork session. Hideous conditions. Really heavy winds. Horrible session in general really. Hopefully that's the bad one out of the way. If it's like this on Saturday, I stand no chance of aPB. So I'll just have to enjoy the scenery instead. Five days to go. Aches and pains all under control. Shoes : OnCloud Ultra Split Summary === 1) 1km - 6:22(6:22/km) 116/131bpm [739b/km] 57cal 210/W 9.42/10.91kmph 2) 1km - 5:34(5:34/km) 132/136bpm [734b/km] 60cal 220/W 10.78/10.88kmph 3) 1.07km - 5:00(4:40/km) 137/146bpm [639b/km] 58cal 283/W 12.86/14.06kmph 4) 0.34km - 2:00(5:56/km) 134/145bpm [795b/km] 22cal 219/W 10.11/12.63kmph 5) 1.08km - 5:00(4:38/km) 141/147bpm [652b/km] 61cal 259/W 12.95/14.58kmph 6) 0.34km - 2:00(5:53/km) 135/139bpm [794b/km] 22cal 221/W 10.2/14.58kmph 7) 1.09km - 5:00(4:36/km) 146/167bpm [671b/km] 64cal 259/W 13.04/14.23kmph 8) 0.35km - 2:00(5:41/km) 137/167bpm [779b/km] 23cal 223/W 10.56/14.12kmph 9) 1.09km - 5:00(4:35/km) 142/146bpm [651b/km] 62cal 261/W 13.09/13.38kmph 10) 0.35km - 2:00(5:46/km) 136/145bpm [784b/km] 23cal 217/W 10.4/13kmph 11) 1km - 5:49(5:49/km) 129/133bpm [749b/km] 61cal 204/W 10.31/10.56kmph 12) 1km - 6:21(6:21/km) 119/123bpm [756b/km] 59cal 184/W 9.45/9.94kmph 2nd Oct 2023, 7:27am 3M wrote: Sounds a bit grim 😬. Hope that weather passes through and leaves you a clear field. 2nd Oct 2023, 8:03am Mark J wrote: One of those sessions just before a race that makes you re-evaluate your expectations. But already dealt with it. I have plan B. Add a comment 0mi, 4:44 Cross - Strength Add a comment	-

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