Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Mark J |
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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 | |
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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...
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Training logs and training plans. Oh and Daz on the Jokes forum. |
Recent Blogs | |
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This user has not published any recent blogs |
My parkrun |
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No parkrun selected |
Recent Training | |||
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2nd Oct
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Intervals | 6mi | 52:05 |
2nd Oct
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Strength | 0mi | 4:44 |
1st Oct
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Long Run | 12.4mi | 1:51:39 |
1st Oct
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Strength | 0mi | 4:44 |
29th Sep
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Strength | 0mi | 4:07 |
Planned Races | |
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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 |
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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 |
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2023 Targets | Set your targets |
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Recent Threads |
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The sub 1:30 half thread |
The sub 3.30 marathon thread |
Buddies (32) |
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Followers (1) |
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Badges Collected | See available badges |
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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 | PB | WB |
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4km | 1 | 19:22 57.87 | 19:22
7:48/mi
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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
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68.18 | |||||||
5mi | 3 | 42:59 52.72 | 35:49 63.27 | 43:16 53.22 | 35:49
7:10/mi
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63.27 | ||||||||
9.5km | 2 | 40:15 68.90 | 40:15
6:49/mi
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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
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65.94 | ||||||
13km | 1 | 1:14:50 54.75 | 1:14:50
9:16/mi
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54.75 | ||||||||||
15km | 1 | 1:11:37 62.06 | 1:11:37
7:41/mi
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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
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68.80 | ||
26.2mi | 2 | 3:42:25 58.21 | 4:14:51 52.54 | 3:42:25
8:29/mi
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58.21 |
Date | Planned Races | Distance | ||
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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
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Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Split Summary
=== 1) 2.06km - 4:49(2:20/km) 84/99bpm [197b/km] 22cal 25.65/30.25kmph ![]()
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 ![]() Shoes: Nike Zoom Pegasus 39 ![]() ![]()
Split Summary
=== 1) 2.46km - 8:33(3:28/km) 87/113bpm [302b/km] 43cal 17.28/29.2kmph ![]() |
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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 ![]()
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 ![]() ![]() |
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 ![]() ![]()
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 ![]() |
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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 ![]() ![]() |
Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Split Summary
=== 1) 2.05km - 6:31(3:11/km) 81/92bpm [257b/km] 28cal 18.88/24.1kmph ![]()
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 ![]() ![]()
Split Summary
=== 1) 2.41km - 8:28(3:30/km) 84/118bpm [295b/km] 40cal 17.1/31.75kmph ![]() |
Split Summary
=== 1) 4.57km - 24:07(5:17/km) 75/118bpm [396b/km] 90cal 11.37/26.99kmph ![]()
Split Summary
=== 1) 2.09km - 4:46(2:17/km) 96/104bpm [219b/km] 29cal 26.28/34.65kmph ![]()
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 ![]() ![]() |
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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 ![]() ![]()
Split Summary
=== 1) 2.25km - 7:23(3:17/km) 114/152bpm [374b/km] 59cal 18.27/25.96kmph ![]()
Split Summary
=== 1) 2.43km - 7:47(3:12/km) 115/159bpm [368b/km] 63cal 18.73/29.57kmph ![]() |
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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 ![]() ![]() |
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Split Summary
=== 1) 2.42km - 10:27(4:19/km) 83/103bpm [358b/km] 47cal 13.9/28.56kmph ![]()
Split Summary
=== 1) 2.1km - 4:54(2:20/km) 133/163bpm [311b/km] 48cal 25.69/33.07kmph ![]() |
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 ![]()
Split Summary
=== 1) 2.38km - 8:18(3:29/km) 72/82bpm [251b/km] 26cal 17.22/26.15kmph ![]()
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 ![]()
Split Summary
=== 1) 2.44km - 7:26(3:03/km) 119/139bpm [362b/km] 62cal 19.71/34kmph ![]() |
Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
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Tue 26th Sep
Sep 26
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Split Summary
=== 1) 3.35km - 9:15(2:46/km) 94/107bpm [259b/km] 52cal 21.73/29.27kmph ![]()
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 ![]() ![]()
Split Summary
=== 1) 2.42km - 7:45(3:12/km) 121/152bpm [388b/km] 67cal 18.73/29.13kmph ![]() |
Split Summary
=== 1) 2.36km - 8:45(3:43/km) 168/188bpm [624b/km] 117cal 16.15/24.74kmph ![]()
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 ![]() ![]()
Split Summary
=== 1) 2.09km - 4:43(2:15/km) 84/93bpm [189b/km] 21cal 26.61/33.8kmph ![]() |
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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.
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Split Summary
=== 1) 3.06km - 11:49(3:51/km) 107/119bpm [413b/km] 84cal 15.55/23.92kmph ![]()
Split Summary
=== 1) 0km - 20:04(0/km) 93/122bpm [INFb/km] 113cal 72/89rpm ![]()
Split Summary
=== 1) 0.25km - 4:13(16:38/km) 92/98bpm [1530b/km] 23cal 3.61/6.84kmph ![]() ![]()
Split Summary
=== 1) 3.13km - 7:15(2:19/km) 90/105bpm [208b/km] 38cal 25.91/37.91kmph ![]() |
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Split Summary
=== 1) 2.08km - 6:04(2:55/km) 80/90bpm [233b/km] 25cal 20.61/27.9kmph ![]()
Split Summary
=== 1) 2.15km - 5:28(2:33/km) 74/93bpm [188b/km] 19cal 23.6/33.68kmph ![]() |
Split Summary
=== 1) 2.07km - 5:17(2:34/km) 86/109bpm [220b/km] 25cal 23.44/29.43kmph ![]()
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 ![]() ![]()
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 ![]() |
Wed 27th Sep
Sep 27
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Thu 28th Sep
Sep 28
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Fri 29th Sep
Sep 29
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Sat 30th Sep
Sep 30
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Sun 1st Oct
Oct 1
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Mon 2nd Oct
Oct 2
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Tue 3rd Oct
Oct 3
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Split Summary
=== 1) 4.55km - 12:05(2:39/km) 90/108bpm [239b/km] 64cal 22.58/30.56kmph ![]()
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 ![]() ![]()
Split Summary
=== 1) 3.41km - 8:32(2:30/km) 80/105bpm [200b/km] 35cal 23.97/34.16kmph ![]() |
Split Summary
=== 1) 3.88km - 12:26(3:12/km) 85/99bpm [272b/km] 59cal 18.73/35.4kmph ![]()
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 ![]()
Split Summary
=== 1) 2.1km - 4:56(2:21/km) 87/98bpm [204b/km] 24cal 25.53/32.97kmph ![]() |
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Split Summary
=== 1) 2.08km - 5:27(2:37/km) 107/142bpm [280b/km] 39cal 22.96/28.4kmph ![]()
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 ![]() ![]()
Split Summary
=== 1) 2.09km - 4:53(2:21/km) 84/103bpm [197b/km] 22cal 25.61/34.43kmph ![]() |
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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 ![]() ![]() |
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 ![]() |
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