Mark Jingle All The Way 🇳🇿

Last on at 8am, 4th Dec 2024

M55

Marlin (74)

FETCH SUPPORTER

About
Bests
All Races
Pics
Mileage
Training
Blog

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

Athletics Nelson

Races
57
Miles
9836
Miles
9689
Miles
240
WAVA
79.57%
5k
19:35
5M
35:49
10k
42:53
Half
1:26:58
Mara
3:12:24

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

About Me

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

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

Recent Blogs
A good day at the office - The 2024 Nelson Half race report	Nov 2024
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 4 - Pomegranate juice, caffeine and race strategy	Oct 2024
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 3 - The knee and lower leg (not including the foot and ankle) account for 76%	Oct 2024
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 2 - The power of "power" on form and therefore HR	Oct 2024
Stuff wot i is learned today - Snippets of info picked up from using a coach. Item 1 - Guidance for incorporating strength training.	Oct 2024

My parkrun
Blenheim parkrun

Recent Training
4th Dec	Strength	0mi	28:40
4th Dec	Commuting	2.6mi	13:26
4th Dec	Stretching	0mi	8:00
4th Dec	Easy	6.2mi	49:37
4th Dec	Stretching	0mi	4:56

Planned Races
The Spectacle - 5k Road Race	14th Dec
Christchurch Marathon	13th Apr
Chicago Marathon	Oct 25

12 Month Benchmarks	Run	Bike
Mile	6:03	2:35
5k	19:22	10:24
5mi	31:52	17:43
10k	39:46	25:15
10mi	1:04:47	1:21:12
Half	1:40:20	0
20mi	2:43:03	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 2000

Recent Threads
500,000 - Team edition
Mundane thread
Today my RHR is....
100 miles a month in 2024
Days in a Row watch - have you got Days in a Row?
The sub 3.30 marathon thread

Buddies (36)

Followers (23)

Badges Collected	See available badges
+ 185 others

Read Everyone!

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

Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	2024	PB	WB
4km	1						19:22 57.87							19:22 7:48/mi	57.87
5km	23			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	16		1:46:06 57.25	1:42:21 60.33	1:45:00 58.81	1:58:21 53.05	2:10:26 48.14	1:44:29 61.12	1:48:36 60.35		1:52:04 60.63	1:34:31 72.54	1:26:58 79.57	1:26:58 6:38/mi	79.57
26.2mi	3			3:42:25 58.21				4:14:51 52.54					3:12:24 74.72	3:12:24 7:21/mi	74.72

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

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	24	17	3	0	4	5	2	0	2	8	4	0	71
2024	134	171	225	145	153	177	130	176	216	237	117	23	1904
2024	125	75	101	65	130	128	137	104	89	68	126	26	1174
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

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
4.2mi, 18:03 Bike - Commuting Pick the car up from its service. 1) 5km - 14:16(2:51/km) 106/140bpm [302b/km] 104cal 21.03/31.69kmph 2) 1.7km - 3:47(2:14/km) 106/115bpm [236b/km] 27cal 26.95/31.83kmph Add a comment 4.1mi, 21:35 Bike - Commuting Car in for a service 1) 5km - 14:59(3:00/km) 98/108bpm [294b/km] 97cal 20.01/26.6kmph 2) 1.67km - 6:35(3:57/km) 111/127bpm [438b/km] 51cal 15.21/23.97kmph Add a comment	2.3mi, 9:01 Bike - Commuting 1) 3.63km - 9:01(2:29/km) 93/112bpm [231b/km] 53cal 24.13/43.68kmph Add a comment 0mi, 6:13 Cross - Stretching Add a comment 5.1mi, 48:24 Run - Recovery Run 8k Easy Recovery Run, with Nick. Nice easy 8k to continue my recovery week post race. Took my mate Nick with, who ran a great 10k at the weekend too, a PB no less. This was his first run back and I think he may have opted to go out a little too quickly. I had no issue with that as this week is all about just moving the legs back and forth. Aches and pains: Left knee, behind the kneecap, 2-3, hmmmm? Shoes: Asics NovaBlast 3 1) 1km - 6:27(6:27/km) 105/127bpm [678b/km] 53cal 190/W 9.3/10.84kmph 2) 6km - 35:17(5:53/km) 123/139bpm [723b/km] 367cal 211/W 10.2/12.16kmph 3) 1km - 5:48(5:48/km) 113/124bpm [656b/km] 53cal 197/W 10.34/16.36kmph 4) 0.17km - 52(5:11/km) 129/140bpm [669b/km] 10cal 271/W 11.57/13.53kmph 8th Nov 2024, 6:11am Bowman 🇸🇪 wrote: Nice recovery! Be careful with the niggles. 8th Nov 2024, 6:18am Ness wrote: Hope those niggles go away. 8th Nov 2024, 9:56am riggys99 wrote: Well run hope the knee pain is nothing Add a comment 0mi, 4:38 Cross - Stretching Add a comment 4.6mi, 19:01 Bike - Commuting 1) 5km - 13:04(2:37/km) 95/107bpm [248b/km] 79cal 22.96/43.23kmph 2) 2.39km - 5:57(2:29/km) 105/111bpm [262b/km] 43cal 24.08/50.47kmph Add a comment 2.9mi, 13:35 Bike - Commuting 1) 4.73km - 13:35(2:52/km) 78/107bpm [224b/km] 57cal 20.9/48.5kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 6.6mi, 52:34 Run - Intervals 10k inc 3 x 1 mile VO2 Intervals Meh!! That was really horrible and hard this morning. Probably a hang over from last week's race still and maybe the two JD's I had last night. I don't drink. That was supposed to be 3 x 1 mile at VO2 effort and a pace of 3:40-4:05. Think I hit the upper target on the first two and tried to up the effort for the last one but actually ended up being slower. Odd? All in all, a hard session for my first proper HIT session from Dr Will as the start to my 5 week 5k plan. Let's hope things improve rapidly. Aches and pains: Right piriformis 2. Left knee 2. Shoes: On CloudUltra 1 1) 1.76km - 10:00(5:41/km) 119/126bpm [676b/km] 99cal 207/W 10.57/13.85kmph 2) 1.61km - 6:35(4:05/km) 150/156bpm [613b/km] 93cal 303/W 14.67/16.9kmph 3) 0.31km - 2:00(6:27/km) 138/154bpm [891b/km] 25cal 196/W 9.3/13.64kmph 4) 1.61km - 6:33(4:04/km) 149/155bpm [607b/km] 91cal 289/W 14.73/16.74kmph 5) 0.32km - 2:00(6:14/km) 140/154bpm [873b/km] 25cal 196/W 9.62/14.75kmph 6) 1.61km - 7:04(4:24/km) 154/158bpm [677b/km] 104cal 283/W 13.66/16.14kmph 7) 0.33km - 2:00(5:59/km) 142/156bpm [850b/km] 26cal 201/W 10.03/14.94kmph 8) 1.85km - 10:00(5:24/km) 136/139bpm [735b/km] 120cal 220/W 11.11/12.37kmph 9) 1km - 5:26(5:26/km) 137/138bpm [744b/km] 66cal 220/W 11.05/11.57kmph 10) 0.17km - 55(5:33/km) 134/137bpm [744b/km] 11cal 222/W 10.8/11.69kmph 8th Nov 2024, 11:00pm riggys99 wrote: Good session even if it was horrible. Not much time as passed since your half PB so let’s say it’s that rather than the JD 😁 9th Nov 2024, 4:51am Bowman 🇸🇪 wrote: Still good, give it a few days, and you will be back no normal feeling 9th Nov 2024, 6:18am Jingle Jaks wrote: From another non drinker I’d blame the JD 😛. Good session though 👏👏 9th Nov 2024, 9:13am geordie bells wrote: Not even a week post HM and intervals! You are a machine! 9th Nov 2024, 9:23am Mark Jingle All The Way 🇳🇿 wrote: Thanks all. Add a comment 0mi, 4:51 Cross - Stretching Add a comment	0mi, 8:00 Cross - Stretching Add a comment 6.2mi, 53:55 Run - Easy 10k Zone 2 Easy Run Given the intensity of my upcoming 5 weeks of training, I'm taking all my easy runs super easy and trying to stay in the low end of zone 2. Cardio wise, that was no issue at all today but physically, I was absolutely wiped. And in all honesty, I don't think my legs could have given any more today even if I had wanted them to. Very heavy, tight and tired. Top to bottom. I guess I'm still not fully recovered from last weekend yet. Full rest day tomorrow. Come to think of it, I did have quite a tumble on my bike on Thursday or Friday. I went over my handle bars, hitting my legs and arms on them as I went over and then wholluped my back on the pavement. I guess that could explain my lethargy and stiffness. Aches and pains: Left knee 2. Right piriformis 1. Shoes: the wrong ones for road running. On CloudUltra 1 1) 1km - 5:35(5:35/km) 116/125bpm [648b/km] 54cal 213/W 10.74/11.15kmph 2) 8km - 42:35(5:19/km) 126/132bpm [671b/km] 458cal 229/W 11.27/12.12kmph 3) 1km - 5:44(5:44/km) 127/129bpm [728b/km] 62cal 222/W 10.47/11.25kmph 10th Nov 2024, 4:57am Bowman 🇸🇪 wrote: Damn that sounds like quite a tumble. Be careful, and enjoy your rest day tomorrow. You are back fresh and strong In no time. 10th Nov 2024, 6:34am Mark Jingle All The Way 🇳🇿 wrote: Cheers. I guess it'll be a week or so before I'm back to normal. 10th Nov 2024, 6:38am Bowman 🇸🇪 wrote: Yea probably, soak up the supercompensation for a few days :) 10th Nov 2024, 7:46am riggys99 wrote: Sounds a nasty fall along with the post race aches and pains. Enjoy your rest day. 10th Nov 2024, 8:34am Festive Flier wrote: Bike acrobatics are not recommended. 10th Nov 2024, 8:50am Mark Jingle All The Way 🇳🇿 wrote: It was my own stupid fault. Too bloody impatient in the traffic. 10th Nov 2024, 11:30am AndyJ57 wrote: Ouch, hope you feel better soon, sounds like a few rest days might be helpful Add a comment 0mi, 4:36 Cross - Stretching Add a comment	3.2mi, 14:10 Bike - General 1) 5km - 13:20(2:40/km) 88/103bpm [235b/km] 71cal 22.51/31.4kmph 2) 0.15km - 50(5:33/km) 100/102bpm [555b/km] 5cal 10.81/22.14kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 5.2mi, 44:15 Run - Easy 8k Zone 2 Easy Run I swapped out today's HIT session for tomorrow's 8k as I'm definitely not 100%. Had an awful night's sleep with all over body aches. Woke loads and early. Ended up taking the day off work and had about two hours of naps this morning, which seemed to help. Well that and ibuprofen but the bucket load. So I elected to stick with keeping everything really easy and ignored the watch. It was slightly easier than Sunday's 10k but I'm still a bit achey in the lower back and neck. Let's see what a good night's sleep does before trying again tomorrow. Aches and pains: Nothing of note outside of the above. Shoes: Books Glycerin 20 1) 1km - 5:08(5:08/km) 123/130bpm [632b/km] 54cal 236/W 11.68/12.5kmph 2) 6km - 31:48(5:18/km) 131/136bpm [694b/km] 370cal 235/W 11.32/12kmph 3) 1km - 5:33(5:33/km) 134/136bpm [744b/km] 67cal 234/W 10.8/11.21kmph 4) 0.31km - 1:46(5:42/km) 134/135bpm [763b/km] 21cal 227/W 10.54/10.81kmph 12th Nov 2024, 6:51am Ness wrote: Hope you're feeling better soon! 12th Nov 2024, 7:01am riggys99 wrote: Good decision get well soon 12th Nov 2024, 7:01am Mark Jingle All The Way 🇳🇿 wrote: Cheers, Ness. If I'm still running, things can't be that bad. Well either that or I'm addicted to running and a bloody idiot. :) 12th Nov 2024, 7:02am riggys99 wrote: Mmmm let me think about that one 🤔 12th Nov 2024, 7:04am Mark Jingle All The Way 🇳🇿 wrote: Don't take too much time, please. 12th Nov 2024, 7:19am riggys99 wrote: Ok like the rest of us your a bloody idiot 😁 12th Nov 2024, 7:23am Jingle Jaks wrote: Well done 👏 GWS. 12th Nov 2024, 8:24am Bowman 🇸🇪 wrote: I can really relate, i have had weeks and weeks of precisely those symptoms unfortunately. I hope its goes away fast mate. Take it easy. (i know it's not that easy though :) ) 12th Nov 2024, 8:29am Mark Jingle All The Way 🇳🇿 wrote: Ah, you passed your (computer) virus on to me. Cheers, Kim 12th Nov 2024, 8:34am Bowman 🇸🇪 wrote: Noo i have been so careful to disinfect my keyboard and not cough at the screen at all! 12th Nov 2024, 8:36am riggys99 wrote: Who passed the dodgy Achilles onto me own up 😁 12th Nov 2024, 8:36am Mark Jingle All The Way 🇳🇿 wrote: 😂😂😂 12th Nov 2024, 8:37am Mark Jingle All The Way 🇳🇿 wrote: Not me. My archillies are fine. 12th Nov 2024, 8:38am riggys99 wrote: Good 😁 12th Nov 2024, 9:28am Bowman 🇸🇪 wrote: :D Add a comment 1.4mi, 10:01 Run - Coached Coros Form Test 1 5 mins warm up. 5 mins at 10k pace. First of two Coros running form tests to be taken this week, ahead of a 6 week coached strength and drills, form improvement plan. Looking forward to this one. Should be interesting. 1) 0.97km - 5:01(5:08/km) 118/130bpm [606b/km] 49cal 223/W 11.67/12.54kmph 2) 1.29km - 5:00(3:53/km) 146/151bpm [566b/km] 68cal 308/W 15.47/16.59kmph Add a comment 0mi, 4:35 Cross - Stretching Add a comment 2.6mi, 13:25 Bike - Commuting 1) 4.17km - 13:25(3:13/km) 80/112bpm [257b/km] 60cal 18.66/34.29kmph Add a comment 3.6mi, 18:24 Bike - General 1) 5km - 16:14(3:15/km) 75/92bpm [244b/km] 65cal 18.47/31.4kmph 2) 0.78km - 2:10(2:47/km) 81/86bpm [226b/km] 10cal 21.52/29.1kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 4mi, 32:14 Run - Strides 10 x 200m strides with 1 minute recoveries. Tough session. Was it due to still being ill. It being hot. Or just a hard session. Perhaps a combination thereof. Anyway, got it done and comfortably within target range. Can't say it was fun though. Aches and pains: Right Piriformis 1 Shoes: Brooks Glycerin 20 1) 0.03km - 23(11:24/km) 85/97bpm [968b/km] 2cal 58/W 5.27/10.75kmph 2) 0.2km - 40(3:19/km) 116/130bpm [385b/km] 7cal 337/W 18.09/18.56kmph 3) 0.18km - 1:00(5:42/km) 132/135bpm [752b/km] 12cal 222/W 10.53/18kmph 4) 0.2km - 42(3:29/km) 137/144bpm [477b/km] 9cal 354/W 17.22/17.82kmph 5) 0.17km - 1:00(5:51/km) 141/144bpm [824b/km] 13cal 215/W 10.26/15.93kmph 6) 0.2km - 42(3:31/km) 140/145bpm [492b/km] 9cal 332/W 17.07/18kmph 7) 0.19km - 1:00(5:22/km) 142/146bpm [763b/km] 13cal 242/W 11.17/17.14kmph 8) 0.2km - 42(3:30/km) 142/149bpm [497b/km] 9cal 333/W 17.15/17.47kmph 9) 0.17km - 1:00(5:43/km) 145/150bpm [829b/km] 14cal 223/W 10.49/17.65kmph 10) 0.2km - 41(3:27/km) 142/150bpm [489b/km] 9cal 329/W 17.42/18kmph 11) 0.17km - 1:00(6:00/km) 147/151bpm [881b/km] 14cal 219/W 10.01/17.65kmph 12) 0.2km - 42(3:28/km) 145/150bpm [504b/km] 9cal 312/W 17.27/17.82kmph 13) 0.18km - 1:00(5:27/km) 148/151bpm [807b/km] 14cal 235/W 11/17.65kmph 14) 0.2km - 40(3:22/km) 146/151bpm [493b/km] 9cal 326/W 17.78/18.18kmph 15) 0.18km - 1:00(5:43/km) 149/153bpm [851b/km] 14cal 229/W 10.5/18.27kmph 16) 0.2km - 42(3:30/km) 146/150bpm [512b/km] 10cal 319/W 17.11/17.47kmph 17) 0.18km - 1:00(5:35/km) 146/151bpm [815b/km] 14cal 223/W 10.75/17.39kmph 18) 0.2km - 42(3:28/km) 146/151bpm [505b/km] 10cal 315/W 17.34/17.31kmph 19) 0.18km - 1:00(5:31/km) 149/152bpm [822b/km] 14cal 230/W 10.88/17.31kmph 20) 0.2km - 42(3:32/km) 149/155bpm [527b/km] 10cal 323/W 16.98/17.65kmph 21) 0.17km - 1:00(5:50/km) 151/155bpm [880b/km] 14cal 228/W 10.3/17.56kmph 22) 1.85km - 10:00(5:24/km) 137/145bpm [739b/km] 124cal 234/W 11.12/12.95kmph 23) 0.86km - 4:56(5:46/km) 138/141bpm [796b/km] 62cal 230/W 10.41/11.36kmph 13th Nov 2024, 5:36am Bowman 🇸🇪 wrote: It got done :) 13th Nov 2024, 6:18am Jingle Jaks wrote: Well done 👏 13th Nov 2024, 7:59am geordie bells wrote: Sounds like an all 3 contributing. Well done. 13th Nov 2024, 8:33am riggys99 wrote: Well run like GG said probably all 3 13th Nov 2024, 8:36am Mark Jingle All The Way 🇳🇿 wrote: Thanks all. Easy run tomorrow. Add a comment 1.4mi, 12:18 Run - Strides Cocked that up. Set up my strides session incorrectly on my watch and didn't realize until I'd started. 1) 1.81km - 10:00(5:31/km) 120/126bpm [662b/km] 99cal 223/W 10.87/12.9kmph 2) 0.2km - 42(3:30/km) 134/142bpm [468b/km] 8cal 334/W 17.17/18kmph 3) 0km - 1(3:53/km) 142/142bpm [552b/km] 347/W 15.44/0kmph 4) 0.2km - 1:21(6:44/km) 136/144bpm [915b/km] 17cal 187/W 8.92/15.86kmph 5) 0km - 1(5:13/km) 129/129bpm [672b/km] 190/W 11.52/0kmph 6) 0.02km - 10(8:05/km) 128/129bpm [1034b/km] 2cal 190/W 7.43/9.42kmph 7) 0km - 1(0/km) 100/99bpm [INFb/km] 124/W 8) 0km - 2(0/km) 98/98bpm [INFb/km] 41/W 13th Nov 2024, 9:03am 3FrenchMs wrote: It happens... 🤷🏻‍♂️ 13th Nov 2024, 9:22am Mark Jingle All The Way 🇳🇿 wrote: It does. Add a comment 1.4mi, 10:00 Run - Coached Coros Form Test 2 5 mins warm up. 5 mins at 10k pace. Second of two Coros running form tests to be taken this week, ahead of a 6 week coached strength and drills, form improvement plan. 1) 0.96km - 5:00(5:11/km) 112/122bpm [581b/km] 46cal 224/W 11.57/12.68kmph 2) 1.31km - 5:00(3:48/km) 142/150bpm [541b/km] 66cal 311/W 15.76/17.31kmph Add a comment 0mi, 4:34 Cross - Stretching Add a comment 2.5mi, 14:50 Bike - Commuting 1) 4.02km - 14:50(3:41/km) 70/85bpm [258b/km] 50cal 16.27/28.79kmph Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
0mi, 8:00 Cross - Stretching Add a comment 7.7mi, 1:00:00 Run - Easy 60-minute easy run Considering I've been carrying a chesty, achy cold for a few days, I wasn't looking forward to today's run, even if it was easy. But it was actually OK, well almost. Set out at a comfortable pace, keeping tabs on HR and power. HR was well under control, so I just went with the pace I was running at. Seemed to be moving along nicely, at a reasonable pace and all was well until around 10.5k when I felt a tug in my left hamstring. Kept on going and then about half a k from home there was a more considered twang in the leg. It would appear I have pulled my semitendinosus muscle in my left hamstring. Bugger!! RICE time for a few days, I guess. Aches and pains: Left semitendinosus 3-4, ouch. Shoes: Asics GlideRide 3 1) 0.99km - 5:00(5:04/km) 103/120bpm [522b/km] 45cal 227/W 11.83/13.28kmph 2) 10.54km - 50:00(4:45/km) 132/143bpm [626b/km] 590cal 259/W 12.65/14.28kmph 3) 0.92km - 5:00(5:25/km) 136/144bpm [736b/km] 61cal 240/W 11.09/12.68kmph 14th Nov 2024, 5:16am Bowman 🇸🇪 wrote: Crap, I’m sorry to hear that, I hope it’s just a minor issue. 14th Nov 2024, 7:24am Jingle Jaks wrote: Hope it heals quickly. Well done on your run 👏 14th Nov 2024, 8:03am Ness wrote: Hope it heals quickly. 14th Nov 2024, 8:40am Mark Jingle All The Way 🇳🇿 wrote: Cheers all. Quite tight and painful tonight. See how it is tomorrow I guess but it was a proper pull 🙁 14th Nov 2024, 10:22am riggys99 wrote: Sorry to hear your benched hopefully some strength work will help. 14th Nov 2024, 1:08pm usc215 🇩🇪 wrote: get well soon! Add a comment 0mi, 4:52 Cross - Stretching Add a comment	0mi, 4:00 Cross - Stretching Add a comment 0mi, 4:33 Cross - Strength Bailed on those eccentric exercises due to left leg. Bugger. Add a comment 0mi, 5:30 Cross - Mobility Add a comment 2.6mi, 20:38 Bike - Commuting 1) 4.12km - 20:38(5:00/km) 72/86bpm [361b/km] 75cal 11.98/33.52kmph Add a comment	6.7mi, 30:59 Bike - General 1) 5km - 12:44(2:33/km) 98/146bpm [250b/km] 83cal 23.55/33.98kmph 2) 5km - 15:53(3:11/km) 84/146bpm [267b/km] 79cal 18.89/35.44kmph 3) 0.81km - 2:22(2:56/km) 136/148bpm [399b/km] 25cal 20.46/28.6kmph Add a comment	-	3.2mi, 15:37 Bike - Commuting 1) 5km - 14:37(2:55/km) 73/87bpm [214b/km] 52cal 20.51/29.95kmph 2) 0.13km - 1:00(7:48/km) 76/80bpm [593b/km] 4cal 7.69/22.08kmph Add a comment 2.5mi, 14:09 Bike - Commuting 1) 4.09km - 14:09(3:28/km) 90/134bpm [311b/km] 76cal 17.34/34.54kmph Add a comment 0mi, 4:00 Cross - Stretching Add a comment 1.4mi, 24:44 Walk - General Beautiful day for a lunchtime walk. Testing out the left hamstring injury. Yup, it's still injured and really began to let me know at about 1.5k's. I think this may be a long one But I guess I could be wrong. I hope I am. 1) 1km - 10:27(10:27/km) 98/140bpm [1025b/km] 51cal 116/W 5.74/7.66kmph 2) 1km - 10:41(10:41/km) 133/140bpm [1422b/km] 84cal 118/W 5.61/6.06kmph 3) 0.31km - 3:35(11:27/km) 138/142bpm [1580b/km] 42cal 131/W 5.24/5.46kmph Add a comment 0.6mi, 13:00 Walk - Treadmill A test 1km walk on the treadmill to see how the injury was doing. It's still there, not really sure how bad after that., I'll go out for another couple of kms walk at lunchtime and see how we go. 1) 0.52km - 13:00(24:54/km) 65/72bpm [1619b/km] 37cal 30/72rpm 2.41/7.13kmph 17th Nov 2024, 10:42pm riggys99 wrote: Hope it goes well 17th Nov 2024, 10:44pm Mark Jingle All The Way 🇳🇿 wrote: Cheers. Not holding out much hope but as long as I can do something to keep at least some of the fitness and leg strength up while I'm out, that'll be a start. 17th Nov 2024, 11:28pm riggys99 wrote: Yes maybe a bit of cycling if that doesn’t hurt your leg to keep the cardio up 17th Nov 2024, 11:47pm Mark Jingle All The Way 🇳🇿 wrote: Indeed. I do that for my commute, so that should help. Add a comment	0mi, 32:03 Cross - Strength Single-Leg Strength Workout 3 x 10 Single Leg Deadlift 3 x 10 Split Bench Squat 3 x 10 Curtsey Squat 3 x 10 Balanced Kick Back 4 x 10 Unilateral Supine Buttocks Lift Hip Lift Add a comment 2.3mi, 10:29 Bike - Commuting 1) 3.63km - 10:29(2:53/km) 84/122bpm [242b/km] 50cal 20.8/44.2kmph Add a comment 1.5mi, 28:14 Walk - General Reduced to a lunchtime walk now. But at least I'm able to do something, I guess. I've just got a load of new strength exercises from Coros, so I'll start to work through those over the next few days and see how it goes. Aches and pains: Left hamstring 4-5. Right piriformis 1. 1) 1km - 11:18(11:18/km) 94/132bpm [1062b/km] 65cal 58/98rpm 5.31/5.59kmph 2) 1km - 11:30(11:30/km) 90/130bpm [1035b/km] 62cal 58/61rpm 5.22/5.47kmph 3) 0.49km - 5:25(11:10/km) 76/88bpm [848b/km] 21cal 59/61rpm 5.37/5.64kmph 19th Nov 2024, 8:51am Bowman 🇸🇪 wrote: I hope it gets better fast. 19th Nov 2024, 9:08am Mark Jingle All The Way 🇳🇿 wrote: Cheers, Kim. Add a comment 3.1mi, 20:10 Bike - Commuting 1) 5km - 19:33(3:55/km) 81/139bpm [317b/km] 85cal 15.35/49.25kmph 2) 0.06km - 37(10:44/km) 76/80bpm [815b/km] 2cal 5.59/15.72kmph Add a comment	0mi, 35:26 Cross - Strength Eccentric Exercises 5 min warm up 4 x 10 squats 4 x 10 single-leg deadlift 4 x 10 split bench squat 4 x 10 standing calf raises 5 min cool down Add a comment 2.3mi, 9:48 Bike - Commuting 1) 3.64km - 9:48(2:41/km) 84/99bpm [226b/km] 47cal 22.31/47.78kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 5.1mi, 43:04 Run - Easy I was thinking of having another day off before attempting a run but, after suffering no ill effects after last night's strength work, and no significant pain this morning on my cycle in and walk around site, I thought I'd gingerly try an easy run. With the simple plan being, any significant pain, stop and walk it home. When I set out it was probably a 3-4 in pain level, but after a couple of kms it settled down and was at worst a 2. Ironically, it was my right piriformis that was giving me more grief. Possibly a side effect of little to no exercise for the last week. All in all, that was manageable, and I reckon if I remain fully aware of it, keep up the strength work, I’m hopefully over the worst of that one. Aches and Pains: Left hamstring2-4. Right Piriformis 2-3 Shoes: Asics GlideRide 3 1) 1km - 5:29(5:29/km) 107/119bpm [586b/km] 48cal 204/W 10.95/11.88kmph 2) 6km - 31:04(5:11/km) 130/140bpm [673b/km] 353cal 237/W 11.59/12.59kmph 3) 1km - 5:19(5:19/km) 139/145bpm [738b/km] 67cal 247/W 11.3/11.88kmph 4) 0.21km - 1:13(5:43/km) 143/145bpm [817b/km] 16cal 258/W 10.5/12.37kmph 20th Nov 2024, 4:46am Bowman 🇸🇪 wrote: That’s great news! Very pleased to hear that! 20th Nov 2024, 6:02am Ness wrote: Hope your recovery continues! Good news. 20th Nov 2024, 6:08am riggys99 wrote: Great news 🤩 20th Nov 2024, 6:08am Mark Jingle All The Way 🇳🇿 wrote: Cheers folks 20th Nov 2024, 6:32am Jingle Jaks wrote: That’s great news. Well done on your run. Add a comment 0mi, 4:50 Cross - Stretching Add a comment 3.1mi, 20:33 Bike - Commuting 1) 4.91km - 20:33(4:11/km) 99/137bpm [414b/km] 132cal 14.36/47.4kmph Add a comment
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
0mi, 38:06 Cross - Strength Single-Leg Strength Workout (Bodyweight) 5 mins dynamic warm up 6 x 10 Single Leg Deadlift 6 x 10 Split Bench Squat 6 x 10 Curtsey Squat 6 x 10 Balanced Kick Back 8 x 10 Unilateral Supine Buttocks Lift Hip Lift 5 min static stretch cool down Add a comment 3.1mi, 21:41 Bike - Commuting 1) 4.93km - 21:41(4:24/km) 86/116bpm [378b/km] 108cal 13.64/45.72kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 6.6mi, 54:46 Run - Intervals 10k Intervals Second run back and still OK. Again, I adopted a cautious approach to this one, especially as I was attempting intervals. So, a gentle 15-minute warm up followed by 10 x 45m intervals with recoveries. Seems to have gone OK. Although the data my watch has spat out at the end seems to be a tad all over the shop. Rebooted the watch and re-calibrated my POD2. Let's hope that's sorted it. Aches and pains: Left hamstring 2. Right Piriformis 2 Shoes: Asics GlideRide 3 1) 2.47km - 15:00(6:04/km) 123/139bpm [746b/km] 157cal 194/W 9.9/15.58kmph 2) 0.45km - 1:56(4:17/km) 147/151bpm [631b/km] 27cal 290/W 13.99/17.23kmph 3) 0.18km - 53(4:53/km) 145/151bpm [707b/km] 12cal 249/W 12.31/15.06kmph 4) 0.45km - 1:56(4:18/km) 144/149bpm [620b/km] 26cal 290/W 13.94/16.22kmph 5) 0.18km - 53(4:52/km) 146/149bpm [710b/km] 12cal 249/W 12.34/15.39kmph 6) 0.45km - 1:53(4:11/km) 147/150bpm [616b/km] 26cal 294/W 14.32/16.74kmph 7) 0.18km - 1:06(6:09/km) 146/150bpm [897b/km] 15cal 202/W 9.76/14.17kmph 8) 0.45km - 1:46(3:55/km) 150/153bpm [588b/km] 25cal 315/W 15.31/19.67kmph 9) 0.18km - 55(5:05/km) 149/153bpm [756b/km] 13cal 242/W 11.82/14.75kmph 10) 0.45km - 1:57(4:19/km) 149/153bpm [643b/km] 27cal 290/W 13.9/18.46kmph 11) 0.18km - 57(5:17/km) 149/153bpm [786b/km] 14cal 217/W 11.37/15.58kmph 12) 0.45km - 2:14(4:57/km) 150/155bpm [743b/km] 31cal 262/W 12.12/18.37kmph 13) 0.18km - 1:00(5:32/km) 149/154bpm [824b/km] 15cal 211/W 10.85/14.12kmph 14) 0.45km - 2:00(4:27/km) 150/153bpm [667b/km] 28cal 274/W 13.49/18.27kmph 15) 0.18km - 57(5:14/km) 150/153bpm [786b/km] 14cal 234/W 11.46/14.7kmph 16) 0.45km - 1:55(4:16/km) 152/155bpm [649b/km] 27cal 286/W 14.04/19.67kmph 17) 0.18km - 1:02(5:43/km) 152/155bpm [870b/km] 15cal 222/W 10.48/16.98kmph 18) 0.45km - 1:58(4:23/km) 152/156bpm [665b/km] 29cal 296/W 13.71/18.56kmph 19) 0.18km - 1:11(6:37/km) 152/157bpm [1006b/km] 17cal 186/W 9.07/12.16kmph 20) 0.45km - 1:57(4:19/km) 153/159bpm [661b/km] 28cal 298/W 13.88/19.46kmph 21) 0.18km - 1:21(7:31/km) 154/160bpm [1157b/km] 20cal 191/W 7.99/12.72kmph 22) 1.85km - 10:00(5:25/km) 143/149bpm [774b/km] 132cal 238/W 11.09/16.07kmph 21st Nov 2024, 1:36am riggys99 wrote: Good news about the leg. Hope the watch is sorted 21st Nov 2024, 4:50am Bowman 🇸🇪 wrote: Swift recovery, great job! 21st Nov 2024, 5:02am Mark Jingle All The Way 🇳🇿 wrote: Yes, very pleased with the progress so far. Rest day tomorrow and a wee park but if exercise based around Nelson's inaugural ParkRun on Saturday and then we'll know how it is truly. Add a comment 0mi, 7:17 Cross - Stretching Add a comment 2.3mi, 9:55 Bike - Commuting 1) 3.68km - 9:55(2:42/km) 96/116bpm [259b/km] 60cal 22.28/43.19kmph Add a comment	2.3mi, 10:27 Bike - Commuting 1) 3.62km - 10:27(2:53/km) 91/110bpm [262b/km] 58cal 20.8/42.74kmph Add a comment 1.6mi, 25:45 Walk - General A cruisy lunchtime walk around the block, just to keep the legs moving on a rest day. 1) 1km - 10:24(10:24/km) 99/124bpm [1030b/km] 50cal 109/W 5.77/8.26kmph 2) 1km - 10:22(10:22/km) 76/104bpm [788b/km] 44cal 121/W 5.79/6.2kmph 3) 0.5km - 4:59(9:53/km) 81/93bpm [800b/km] 23cal 137/W 6.07/6.4kmph Add a comment 1.8mi, 8:47 Bike - Commuting 1) 2.83km - 8:47(3:06/km) 95/124bpm [295b/km] 52cal 19.34/48.41kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 2.2mi, 18:11 Run - Warm Down Cool down from ParkRun 1) 3.5km - 18:11(5:12/km) 134/141bpm [696b/km] 218cal 243/W 11.55/13.59kmph Add a comment 3.2mi, 20:49 Run - parkrun Nelson ParkRun - Intervals Two Times; 2 x 400m @ 3km pace - 200m jog 1 x 1km @ 5km pace - 200m A pleasure to take part in Nelson's inaugural ParkRun this morning and a good opportunity to do my intervals session. I was so tempted to blat it from the start but in the end I'm pleased I behaved myself and kept one eye on the hamstring injury. All good I'm pleased to say. Aches and pains: Right piriformis 2. Left hamstring 1 😁 Shoes: Asics MagicSpeed 2 Activity temperature via POD 2: 17°C ~ 23°C 108 Training Load -- from COROS 1) 0.4km - 1:26(3:35/km) 137/153bpm [491b/km] 18cal 331/W 16.74/19.35kmph 2) 0.2km - 58(4:49/km) 151/154bpm [728b/km] 14cal 251/W 12.44/15.25kmph 3) 0.4km - 1:30(3:44/km) 155/158bpm [579b/km] 23cal 322/W 16.05/16.82kmph 4) 0.2km - 1:01(5:04/km) 154/158bpm [781b/km] 15cal 244/W 11.83/16kmph 5) 1km - 3:57(3:57/km) 156/159bpm [615b/km] 59cal 312/W 15.21/17.47kmph 6) 0.4km - 2:00(5:01/km) 149/159bpm [748b/km] 28cal 241/W 11.95/14.46kmph 7) 0.4km - 1:30(3:44/km) 152/157bpm [567b/km] 22cal 333/W 16.08/17.39kmph 8) 0.2km - 1:03(5:17/km) 154/158bpm [814b/km] 16cal 234/W 11.36/15.65kmph 9) 0.4km - 1:29(3:42/km) 155/159bpm [573b/km] 22cal 326/W 16.22/17.06kmph 10) 0.2km - 1:00(4:59/km) 155/159bpm [772b/km] 15cal 248/W 12.04/16.14kmph 11) 1km - 3:55(3:55/km) 158/161bpm [619b/km] 60cal 315/W 15.32/16.14kmph 12) 0.2km - 46(3:50/km) 161/162bpm [616b/km] 13cal 321/W 15.67/15.58kmph 13) 0.06km - 15(4:07/km) 162/162bpm [666b/km] 4cal 294/W 14.59/15.65kmph 22nd Nov 2024, 7:52pm Ness wrote: Superb! 👏 22nd Nov 2024, 8:31pm Jingle Jaks wrote: Great running, well done 👏 22nd Nov 2024, 10:09pm Mark Jingle All The Way 🇳🇿 wrote: Thank you 22nd Nov 2024, 10:35pm riggys99 wrote: Well run great 5k time for an interval session. Glad the parkrun went well 22nd Nov 2024, 11:29pm Alun wrote: Like the MagicSpeed although I've only worn the first generation, I'm on my second pair and still have one more pair in my wardrobe... 23rd Nov 2024, 12:54am Mark Jingle All The Way 🇳🇿 wrote: Cheers Riggys. Sounds like my approach to sites too, Alun. I've hit MetaSpeed too. Use those for marathon and half distances. 23rd Nov 2024, 4:54am Bowman 🇸🇪 wrote: Great run! Really nice that the hamstring wasn’t that bad. 23rd Nov 2024, 6:46am Mark Jingle All The Way 🇳🇿 wrote: Thanks. Yes I think it's well on the mend 🏃 23rd Nov 2024, 8:14am usc215 🇩🇪 wrote: sub 21 is simply great! well done! 23rd Nov 2024, 11:07pm Alun wrote: I've worn the Metaspeeds for 5km, 10km, 10 miles, a half marathon and a marathon, they feel great! Add a comment 2.2mi, 18:23 Run - Warm Up Warm up to ParkRun 1) 3.5km - 17:50(5:06/km) 132/142bpm [672b/km] 209cal 232/W 11.78/12.68kmph 2) 0.11km - 33(5:05/km) 141/142bpm [716b/km] 7cal 240/W 11.82/12.5kmph Add a comment 0mi, 4:38 Cross - Stretching Add a comment	0mi, 29:41 Cross - Strength Eccentric Exercises 5 min warm up 4 x 10 squats 4 x 10 single-leg deadlift 4 x 10 split bench squat 4 x 10 standing calf raises 5 min cool down Add a comment 5.9mi, 28:12 Bike - Road Biking 1) 5km - 15:02(3:00/km) 97/120bpm [292b/km] 93cal 19.96/34.13kmph 2) 4.51km - 13:10(2:55/km) 91/111bpm [265b/km] 73cal 20.57/29.65kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 11.2mi, 1:30:30 Run - Long Run 18k (Mostly) Zone 2 Easy Run A 90 minute easy run today, a bit muggy but otherwise very pleasant. No issues at all, feeling good. Aches and pains: Right Piriformis 2. Left hamstring a bit fat zero, we'll call that fixed. Shoes: On CloudUltra 1 1) 0.94km - 5:00(5:19/km) 110/123bpm [585b/km] 47cal 209/W 11.28/12.12kmph 2) 15.99km - 1:20:00(5:00/km) 137/148bpm [686b/km] 984cal 247/W 11.99/14.52kmph 3) 0.98km - 5:00(5:05/km) 142/146bpm [721b/km] 66cal 254/W 11.81/13.04kmph 4) 0.1km - 30(5:12/km) 141/142bpm [733b/km] 6cal 255/W 11.55/13.04kmph 23rd Nov 2024, 10:29pm Festive Flier wrote: This is good to read and great pacing. 23rd Nov 2024, 10:33pm Mark Jingle All The Way 🇳🇿 wrote: Cheers FF. 24th Nov 2024, 12:05am riggys99 wrote: Great news about the hammy good run 24th Nov 2024, 12:34am Mark Jingle All The Way 🇳🇿 wrote: Cheers 24th Nov 2024, 1:23am Jingle Jaks wrote: Good to hear your hamstring is fixed. Nice running 👏 24th Nov 2024, 4:16am Mark Jingle All The Way 🇳🇿 wrote: Thank you 24th Nov 2024, 4:56am Bowman 🇸🇪 wrote: Nice to hear that a thing that seemed to be a bad injury wasn’t. Nice running! 24th Nov 2024, 4:59am Mark Jingle All The Way 🇳🇿 wrote: This is where in pleased I have a low pain threshold. It stops me me quickly. 😁 24th Nov 2024, 5:02am Bowman 🇸🇪 wrote: :) 24th Nov 2024, 8:20am Ness wrote: Great mileage. Well done 👍 Add a comment 0mi, 4:34 Cross - Stretching Add a comment	3.3mi, 14:56 Bike - Commuting 1) 5km - 13:48(2:46/km) 78/100bpm [215b/km] 56cal 21.75/32.11kmph 2) 0.24km - 1:09(4:48/km) 79/81bpm [379b/km] 5cal 12.52/25.07kmph Add a comment 2.6mi, 12:22 Bike - Commuting 1) 4.11km - 12:22(3:01/km) 84/97bpm [253b/km] 59cal 19.92/33.5kmph Add a comment 0.9mi, 5:19 Bike - Commuting Fake commute to get a very stroppy 9-year-old out of the house to school. 1) 1.5km - 5:19(3:33/km) 74/87bpm [262b/km] 19cal 16.94/27.68kmph Add a comment	0mi, 36:55 Cross - Strength Single-Leg Strength Workout 5 mins dynamic warm up 6 x 10 Single Leg Deadlift 6 x 10 Split Bench Squat 6 x 10 Curtsey Squat 6 x 10 Balanced Kick Back 8 x 10 Unilateral Supine Buttocks Lift Hip Lift 5 min static stretch cool down Add a comment 3mi, 12:53 Bike - Commuting 1) 4.89km - 12:53(2:38/km) 77/86bpm [203b/km] 50cal 22.79/41.27kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 6.3mi, 48:36 Run - Progressive 10k Progressive Intervals 10 mins warm. 3 x 0.2k @5k pace, 30 secs recoveries. 4 x 0.8k @5k pace, 2 min recoveries. 1 x 1k @5k pace. 10 mins cool. A harder session today due to the unseasonaly hot weather. 26 degrees out there today. Beautiful but hot to run in. Consequently I was a bit slower than target across the board but not by too much. I can live with it. I was also disturbed mid run by Simon Perry with a bloody work call. Cheek of it. Overall, I'm happy with that session. A hard one but not too bad a result. Aches and pains: Right piriformis 1. Shoes: Brooks Glycerin 20 1) 1.88km - 10:00(5:18/km) 116/129bpm [616b/km] 94cal 216/W 11.3/12.41kmph 2) 0.2km - 44(3:41/km) 135/142bpm [498b/km] 9cal 324/W 16.27/17.47kmph 3) 0.09km - 30(5:40/km) 144/145bpm [815b/km] 7cal 228/W 10.59/15.79kmph 4) 0.2km - 45(3:43/km) 146/149bpm [543b/km] 10cal 319/W 16.14/16.59kmph 5) 0.09km - 30(5:34/km) 149/150bpm [829b/km] 7cal 226/W 10.79/15.86kmph 6) 0.2km - 46(3:48/km) 148/151bpm [562b/km] 10cal 315/W 15.81/16.44kmph 7) 0.09km - 30(5:33/km) 150/151bpm [833b/km] 7cal 224/W 10.8/15.58kmph 8) 0.8km - 3:14(4:03/km) 152/157bpm [614b/km] 46cal 298/W 14.84/15.65kmph 9) 0.34km - 2:00(5:55/km) 128/156bpm [756b/km] 22cal 211/W 10.15/14.46kmph 10) 0.8km - 3:10(3:58/km) 148/156bpm [587b/km] 44cal 304/W 15.12/16.51kmph 11) 0.37km - 2:00(5:26/km) 144/156bpm [782b/km] 26cal 221/W 11.05/14.81kmph 12) 0.8km - 3:11(3:58/km) 151/157bpm [600b/km] 45cal 307/W 15.11/16.07kmph 13) 0.36km - 2:00(5:37/km) 145/157bpm [813b/km] 27cal 217/W 10.7/14.94kmph 14) 0.8km - 3:13(4:01/km) 151/158bpm [607b/km] 45cal 298/W 14.93/16.14kmph 15) 0.35km - 2:00(5:47/km) 147/158bpm [850b/km] 27cal 209/W 10.37/14.81kmph 16) 1km - 4:04(4:04/km) 156/162bpm [634b/km] 61cal 298/W 14.77/15.72kmph 17) 1.76km - 10:00(5:41/km) 147/162bpm [837b/km] 135cal 227/W 10.54/14.52kmph 26th Nov 2024, 5:09am Bowman 🇸🇪 wrote: Sounds like a great session! Nice weather :) 26th Nov 2024, 6:23am Jingle Jaks wrote: Well done 👏 26th Nov 2024, 6:23am 3FrenchMs wrote: Phones are a mixed blessing! Nice run. 26th Nov 2024, 6:44am Ness wrote: Well done 26th Nov 2024, 6:48am riggys99 wrote: Well done always harder in the heat 26th Nov 2024, 8:29am Mark Jingle All The Way 🇳🇿 wrote: Thank you, thank you. 26th Nov 2024, 9:22am Festive Flier wrote: Speedy reps, nice, especially in the heat. 26th Nov 2024, 9:26am Mark Jingle All The Way 🇳🇿 wrote: Cheers. Add a comment 0mi, 4:44 Cross - Stretching Add a comment 2.7mi, 12:07 Bike - Commuting 1) 4.37km - 12:07(2:46/km) 85/102bpm [236b/km] 58cal 21.64/50.4kmph Add a comment	0mi, 27:26 Cross - Strength Eccentric Exercises 5 min warm up 4 x 10 squats 4 x 10 single-leg deadlift 4 x 10 split bench squat 4 x 10 standing calf raises 5 min cool down Add a comment 2.2mi, 9:10 Bike - Commuting 1) 3.6km - 9:10(2:33/km) 85/101bpm [216b/km] 43cal 23.58/42.01kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 5.7mi, 44:32 Run - Easy 9k Easy Stunningly beautiful day for an easy run. A bit stressed and angry with work today, so I slightly overcooked the pace over the send half of the run but it felt super easy so no major issues. Just crossed the 3000kms in a year line today for the first time, too. Woohoo!! Aches and pains: Right Piriformis 1-2 Shoes: Adizero Boston 11. First time out in these. Bought cheap off TradeMe, they're perfectly adequate for general runs. We'll call those a bargin at $80. Activity temperature via POD 2: 24°C ~ 27°C 98 Training Load -- from COROS 1) 1km - 5:12(5:12/km) 111/125bpm [577b/km] 45cal 213/W 11.55/12.33kmph 2) 7km - 33:18(4:45/km) 135/143bpm [642b/km] 395cal 253/W 12.61/14.17kmph 3) 1km - 4:54(4:54/km) 143/148bpm [701b/km] 64cal 264/W 12.24/12.77kmph 4) 0.21km - 1:08(5:26/km) 147/148bpm [798b/km] 15cal 273/W 11.05/12.04kmph 27th Nov 2024, 1:30am Festive Flier wrote: Solid run, sorry to read about your work issues especially as you haven't been there that long. I wish you luck keeping or finding another job. 27th Nov 2024, 1:55am Mark Jingle All The Way 🇳🇿 wrote: Second time this year. Bloody annoying. Government shouldn't be playing politics with peoples health and education. Not happy. 27th Nov 2024, 5:16am Bowman 🇸🇪 wrote: Nice mileage, and sometimes it’s good for the pace to be upset :) 27th Nov 2024, 6:11am riggys99 wrote: Great run and if it helps the mind putting the foot down a little won’t have hurt. After over 20 years working in the NHS and nursing homes totally agree with your comments 27th Nov 2024, 6:29am 3FrenchMs wrote: Congrats on the 3kkm! I find running off anger/annoyance is a good way to calm down as well as up the pace a bit! Sorry that you needed to burn it off, though. 27th Nov 2024, 9:33am Mark Jingle All The Way 🇳🇿 wrote: Cheers all. I'll spend the next couple of days reading the consultation docs in full and hopefully things won't be as doom and gloom as they currently look. Easy intervals tomorrow. :) Add a comment 0mi, 4:38 Cross - Stretching Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
0mi, 33:02 Cross - Strength Single-Leg Strength Workout 5 mins dynamic warm up 6 x 10 Single Leg Deadlift 6 x 10 Split Bench Squat 6 x 10 Curtsey Squat 6 x 10 Balanced Kick Back 8 x 10 Unilateral Supine Buttocks Lift Hip Lift 5 min static stretch cool down Add a comment 2.6mi, 12:43 Bike - Commuting 1) 4.25km - 12:43(3:00/km) 89/106bpm [266b/km] 67cal 20.06/32.53kmph Add a comment 4mi, 26:49 Bike - Commuting 1) 5km - 22:51(4:34/km) 81/101bpm [370b/km] 98cal 13.13/32.08kmph 2) 1.36km - 3:57(2:54/km) 91/99bpm [264b/km] 21cal 20.71/28.51kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 7mi, 54:22 Run - Intervals 11k Easy Intervals • Warm up 15m 70-87% Pace (5:46-4:38 for 2.9km) 10x • Steady 2m 88-97% Pace (4:35-4:09 for 0.45km) • Easy 1m 60-87% Pace (6:43-4:38 for 0.18km) • Cool Down 10m 60-87% Pace (6:43-4:38 for 1.8km) In this workout, you perform 10x 2-minute intervals at 88-97% of threshold pace, followed by 1-minute easy recovery periods. This method helps to improve running economy and endurance without pushing you beyond sustainable intensity levels. Another very warm day out there but a really pleasant run. Nothing to report in terms in injury either, which is grewat. Shoes: Asics NovaBlast 3 Activity temperature via POD 2: 25°C ~ 28°C 147 Training Load -- from COROS 1) 3.01km - 15:00(4:59/km) 125/140bpm [623b/km] 158cal 229/W 12.05/12.81kmph 2) 0.45km - 1:53(4:12/km) 145/148bpm [609b/km] 25cal 281/W 14.28/15.52kmph 3) 0.18km - 57(5:16/km) 145/148bpm [762b/km] 12cal 234/W 11.41/14.28kmph 4) 0.45km - 2:01(4:28/km) 145/148bpm [647b/km] 27cal 270/W 13.44/14.28kmph 5) 0.18km - 59(5:26/km) 142/146bpm [773b/km] 13cal 222/W 11.03/13.19kmph 6) 0.45km - 1:58(4:21/km) 144/148bpm [627b/km] 26cal 280/W 13.77/14.7kmph 7) 0.18km - 58(5:24/km) 140/146bpm [755b/km] 12cal 219/W 11.12/12.24kmph 8) 0.45km - 1:54(4:12/km) 144/149bpm [605b/km] 25cal 283/W 14.27/15.32kmph 9) 0.18km - 58(5:24/km) 146/149bpm [788b/km] 13cal 226/W 11.12/13.74kmph 10) 0.45km - 1:56(4:17/km) 145/147bpm [621b/km] 25cal 278/W 14.01/14.63kmph 11) 0.18km - 58(5:21/km) 145/148bpm [776b/km] 13cal 229/W 11.22/13.69kmph 12) 0.45km - 1:55(4:15/km) 148/152bpm [629b/km] 26cal 281/W 14.12/14.88kmph 13) 0.18km - 1:02(5:46/km) 147/151bpm [846b/km] 14cal 208/W 10.42/13.14kmph 14) 0.45km - 1:58(4:23/km) 146/151bpm [639b/km] 26cal 277/W 13.7/15kmph 15) 0.18km - 58(5:21/km) 144/150bpm [770b/km] 13cal 223/W 11.21/12.63kmph 16) 0.45km - 1:59(4:24/km) 147/150bpm [647b/km] 27cal 272/W 13.63/14.28kmph 17) 0.18km - 58(5:25/km) 145/149bpm [785b/km] 13cal 223/W 11.08/13.69kmph 18) 0.45km - 2:00(4:26/km) 147/150bpm [651b/km] 27cal 274/W 13.54/14.94kmph 19) 0.18km - 1:01(5:37/km) 147/150bpm [825b/km] 14cal 223/W 10.69/13.19kmph 20) 0.45km - 2:02(4:32/km) 149/152bpm [675b/km] 28cal 276/W 13.25/13.9kmph 21) 0.18km - 59(5:26/km) 150/153bpm [815b/km] 14cal 227/W 11.05/12.59kmph 22) 1.88km - 10:00(5:19/km) 144/147bpm [765b/km] 131cal 236/W 11.3/12.46kmph 28th Nov 2024, 12:47am Festive Flier wrote: I guess you didn't set up the session in your watch. Nicely done though. 28th Nov 2024, 2:29am Mark Jingle All The Way 🇳🇿 wrote: I did it by distance rather than time on the intervals. 28th Nov 2024, 6:12am riggys99 wrote: Good session well run. Weather sounds great 28th Nov 2024, 6:33am Jingle Jaks wrote: Well done 👏 28th Nov 2024, 9:27am Bowman 🇸🇪 wrote: great sessions lately! 28th Nov 2024, 9:31am Mark Jingle All The Way 🇳🇿 wrote: Thank you, all. Not been as tight as I would have liked but certainly close enough. Especially off the back of a week off. So all good. 28th Nov 2024, 9:39am Bowman 🇸🇪 wrote: Great! Add a comment 0mi, 4:57 Cross - Stretching Add a comment	2.5mi, 18:44 Bike - Commuting 1) 4.07km - 18:44(4:36/km) 83/109bpm [382b/km] 84cal 13.04/33.51kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 6.4mi, 50:13 Run - Strides 10k Easy with 8 x 200m Sprints Good run today. Feeling generally well all over. My head is definitely in a better space today, too. The most minor of niggles in the left leg/ankle. But not worthy of a number. Shoes: Asics GlideRide 3 1) 1km - 5:05(5:05/km) 114/128bpm [579b/km] 47cal 220/W 11.82/14.34kmph 2) 0.8km - 3:53(4:52/km) 128/132bpm [623b/km] 43cal 236/W 12.33/13.28kmph 3) 0.2km - 42(3:31/km) 138/144bpm [486b/km] 9cal 314/W 17.05/18.75kmph 4) 0.8km - 4:03(5:04/km) 133/145bpm [674b/km] 47cal 233/W 11.83/16.59kmph 5) 0.2km - 41(3:25/km) 139/148bpm [475b/km] 8cal 332/W 17.55/18.37kmph 6) 0.8km - 4:10(5:12/km) 131/149bpm [681b/km] 48cal 230/W 11.54/17.82kmph 7) 0.2km - 42(3:31/km) 132/144bpm [463b/km] 8cal 335/W 17.09/17.65kmph 8) 0.8km - 4:08(5:10/km) 136/147bpm [702b/km] 50cal 235/W 11.63/16.9kmph 9) 0.2km - 43(3:36/km) 141/148bpm [507b/km] 9cal 333/W 16.69/16.98kmph 10) 0.8km - 4:07(5:09/km) 138/149bpm [711b/km] 51cal 235/W 11.64/16.82kmph 11) 0.2km - 41(3:24/km) 142/150bpm [484b/km] 9cal 345/W 17.62/18kmph 12) 0.8km - 4:06(5:08/km) 140/152bpm [719b/km] 52cal 236/W 11.69/16.59kmph 13) 0.2km - 43(3:34/km) 143/151bpm [509b/km] 9cal 343/W 16.86/18.46kmph 14) 0.8km - 4:02(5:02/km) 141/153bpm [710b/km] 52cal 239/W 11.91/16.67kmph 15) 0.2km - 44(3:40/km) 144/150bpm [528b/km] 9cal 327/W 16.35/17.14kmph 16) 0.8km - 4:15(5:19/km) 142/152bpm [754b/km] 56cal 240/W 11.3/15.93kmph 17) 0.2km - 43(3:33/km) 148/155bpm [525b/km] 9cal 357/W 16.92/17.73kmph 18) 1km - 5:13(5:13/km) 144/157bpm [752b/km] 69cal 245/W 11.49/17.23kmph 19) 0.31km - 1:32(4:58/km) 145/146bpm [721b/km] 20cal 251/W 12.07/12.33kmph 28th Nov 2024, 11:53pm riggys99 wrote: Nice run 29th Nov 2024, 12:07am Festive Flier wrote: Nice reps. 29th Nov 2024, 12:13am Mark Jingle All The Way 🇳🇿 wrote: Thanks gents. 29th Nov 2024, 5:48am Bowman 🇸🇪 wrote: Good to hear! Nice session! 29th Nov 2024, 3:52pm usc215 🇩🇪 wrote: glad you are feeling better! cool strides... well done! 29th Nov 2024, 6:01pm Mark Jingle All The Way 🇳🇿 wrote: Thanks 29th Nov 2024, 8:53pm tipsku wrote: well done, speedy strides! Add a comment 0mi, 5:20 Cross - Stretching Add a comment	0mi, 8:00 Cross - Stretching Add a comment 3.2mi, 24:17 Run - Easy Quick, easy 5k Ran out of time today for my planned run. Too busy with other stuff. So just waited for Mrs J to get home and pegged it out the door for a quick and easy 5k. No issues to report Shoes: Asics Keyano 29 1) 5km - 23:44(4:45/km) 137/146bpm [650b/km] 290cal 253/W 12.64/15.25kmph 2) 0.11km - 33(5:07/km) 144/145bpm [738b/km] 7cal 252/W 11.71/12.86kmph Add a comment 0mi, 5:06 Cross - Stretching Add a comment 5.7mi, 25:45 Bike - General 1) 5km - 13:15(2:39/km) 93/112bpm [246b/km] 75cal 22.64/35.73kmph 2) 4.14km - 12:30(3:01/km) 112/135bpm [338b/km] 96cal 19.88/28.71kmph Add a comment	10.9mi, 43:48 Bike - General Santa Parade and other tghings 1) 5km - 14:14(2:51/km) 86/110bpm [245b/km] 69cal 21.09/41.19kmph 2) 5km - 11:23(2:17/km) 98/114bpm [223b/km] 70cal 26.34/54.46kmph 3) 5km - 12:07(2:25/km) 100/115bpm [242b/km] 77cal 24.75/41.97kmph 4) 2.52km - 6:04(2:24/km) 87/96bpm [209b/km] 30cal 24.94/29.98kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 9.5mi, 1:15:36 Run - Long Run Long run following the night before. A very late night, 2:30am oops, and four hours sleep are not conducive to productive running. Supposed to be a zone 2 easy but due to the weather being warm and my general tiredness, I couldn't keep low, so I just ran by what felt comfortable. In spite of that, I actually quite enjoyed today's run once I'd settled in to it. Aches And pains:Left knee 1-2 Shoes: Asics GlideRide 3 Activity temperature via POD 2: 19°C ~ 27°C 179 Training Load -- from COROS 1) 0.96km - 5:00(5:12/km) 113/125bpm [587b/km] 45cal 217/W 11.55/13.38kmph 2) 13.08km - 1:05:00(4:58/km) 138/147bpm [686b/km] 780cal 244/W 12.07/14.17kmph 3) 1.04km - 5:00(4:49/km) 148/152bpm [712b/km] 67cal 265/W 12.47/15.65kmph 4) 0.13km - 36(4:29/km) 147/149bpm [658b/km] 8cal 263/W 13.4/14.46kmph 1st Dec 2024, 5:57am Bowman 🇸🇪 wrote: A fun paced run, nice :) 1st Dec 2024, 6:31am Ness wrote: Well done 👍 1st Dec 2024, 6:35am Jingle Jaks wrote: Well done 👏 1st Dec 2024, 7:20am usc215 🇩🇪 wrote: a fast run at comfortable pace... perfect! :) 1st Dec 2024, 7:58am Mark Jingle All The Way 🇳🇿 wrote: Thanks all. Appreciated as always. 1st Dec 2024, 9:45am riggys99 wrote: Well run 2nd Dec 2024, 11:43pm Alun wrote: There was a lot of that about this weekend, 'tis the season...🤣 Add a comment 0mi, 5:00 Cross - Stretching Add a comment	4.3mi, 33:04 Bike - Commuting 1) 5km - 20:30(4:06/km) 80/122bpm [328b/km] 85cal 14.63/33.44kmph 2) 1.96km - 12:34(6:25/km) 69/76bpm [443b/km] 38cal 9.35/16kmph Add a comment	0mi, 37:54 Cross - Strength Single-Leg Strength Workout 5 mins dynamic warm up 6 x 10 Single Leg Deadlift 6 x 10 Split Bench Squat 6 x 10 Curtsey Squat 6 x 10 Balanced Kick Back 8 x 10 Unilateral Supine Buttocks Lift Hip Lift 5 min static stretch cool down Add a comment 2.3mi, 10:27 Bike - Commuting 1) 3.62km - 10:27(2:53/km) 83/99bpm [239b/km] 47cal 20.82/43.43kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 7.5mi, 57:49 Run - Intervals 3k warm up. 3 x 200m @181 cadence, with 200m recoveries. 4 x 800m @183 cadence, 400m recoveries. 1 x 1km @183 cadence. 2km cool down. Horrible run today. Just felt absolutely knackered. I wonder if it's because I had a large weekend, probably. It was also really hot and muggy out there. I managed the first couple of sets of reps but I was really just holding on for most of them, thinking of bailing from the beginning of the first set of 800m reps. Stuck it out for those but probably only got about 2 or 300m into the last 1km rep and just ran out of steam completely. I just felt like I had nothing left to give. Nearly at race day now, so I know the hard yards have been done so I won't be too hard on myself for today's one. But no more quitting ahead of race day. I'll give myself one Aches and pains: Left knee 2 before the run. No issues while running. Right piriformis 1. Shoes: Asics MagicSpeed 2 Activity temperature via POD 2: 27°C ~ 30°C 198 Training Load -- from COROS 1) 3km - 15:53(5:18/km) 125/139bpm [662b/km] 163cal 228/W 11.33/15.86kmph 2) 0.2km - 45(3:43/km) 139/145bpm [516b/km] 9cal 330/W 16.16/17.06kmph 3) 0.2km - 56(4:40/km) 144/146bpm [672b/km] 12cal 233/W 12.87/16.29kmph 4) 0.2km - 44(3:39/km) 144/148bpm [527b/km] 9cal 304/W 16.41/17.14kmph 5) 0.2km - 57(4:47/km) 147/148bpm [703b/km] 13cal 232/W 12.54/16kmph 6) 0.2km - 44(3:38/km) 148/151bpm [538b/km] 9cal 309/W 16.5/17.39kmph 7) 0.2km - 58(4:52/km) 148/151bpm [720b/km] 13cal 239/W 12.33/16.14kmph 8) 0.8km - 3:05(3:51/km) 154/160bpm [594b/km] 43cal 302/W 15.57/16.74kmph 9) 0.4km - 2:05(5:14/km) 148/160bpm [773b/km] 28cal 229/W 11.48/14.12kmph 10) 0.8km - 3:09(3:56/km) 153/160bpm [602b/km] 44cal 304/W 15.24/16kmph 11) 0.4km - 2:09(5:22/km) 149/160bpm [799b/km] 29cal 224/W 11.19/14.58kmph 12) 0.8km - 3:10(3:57/km) 155/161bpm [613b/km] 45cal 303/W 15.18/16.36kmph 13) 0.4km - 2:10(5:26/km) 151/161bpm [820b/km] 30cal 220/W 11.04/14.88kmph 14) 0.8km - 3:09(3:56/km) 157/163bpm [617b/km] 45cal 302/W 15.26/15.93kmph 15) 0.4km - 2:09(5:23/km) 154/163bpm [829b/km] 30cal 218/W 11.14/15.58kmph 16) 1km - 4:58(4:58/km) 148/155bpm [734b/km] 65cal 238/W 12.09/15.58kmph 17) 2km - 10:48(5:24/km) 147/152bpm [793b/km] 141cal 229/W 11.12/12kmph 3rd Dec 2024, 12:47am riggys99 wrote: Don’t worry about one bad one. Better today than race day 3rd Dec 2024, 12:59am Mark Jingle All The Way 🇳🇿 wrote: Indeed so. I'll be more mindful about what I get up to in the lead up to that, too. 3rd Dec 2024, 1:09am riggys99 wrote: Yes 😁 3rd Dec 2024, 1:24am Festive Flier wrote: A large weekend and a hot day certainly wouldn't help matters. Well done for persevering as long as you did. 3rd Dec 2024, 4:02am Mark Jingle All The Way 🇳🇿 wrote: Thanks 3rd Dec 2024, 5:19am Bowman 🇸🇪 wrote: Yes you should be a bit worn out in the end of the training block, rest up, super compensate and then reap the benefits:) Add a comment 0mi, 4:47 Cross - Stretching Add a comment 3.1mi, 19:47 Bike - Commuting 1) 5km - 19:36(3:55/km) 79/112bpm [310b/km] 80cal 15.3/48.91kmph 2) 0.03km - 10(6:25/km) 82/83bpm [526b/km] 1cal 9.35/13.9kmph Add a comment	0mi, 28:40 Cross - Strength Eccentric Exercises 5 min warm up 4 x 10 squats 4 x 10 single-leg deadlift 4 x 10 split bench squat 4 x 10 standing calf raises 5 min cool down Add a comment 2.6mi, 13:26 Bike - Commuting 1) 4.15km - 13:26(3:14/km) 84/112bpm [272b/km] 62cal 18.55/44.86kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 6.2mi, 49:37 Run - Easy 10k Easy What a glorious day out there today. On the flip side, bugger it was hellishly hot - 28°C ~ 33°C. An easy one done and much needed after yesterday's tough going. I managed to keep the HR under control in the heat until just after the 8k mark, then it just ran away with me. To be frank, I'm surprised I kept it that much under control for that long. Aches and pains: Right piriformis is back with a vengeance - 2-3. Left knee before going out 1. Shoes: Asics GlideRide 3 Activity temperature via POD 2: 28°C ~ 33°C 99 Training Load -- from COROS 1) 1km - 5:13(5:13/km) 107/122bpm [558b/km] 43cal 209/W 11.51/12.16kmph 2) 8km - 39:08(4:53/km) 134/144bpm [655b/km] 442cal 243/W 12.27/13.28kmph 3) 1km - 5:16(5:16/km) 143/148bpm [753b/km] 66cal 241/W 11.39/12kmph 4th Dec 2024, 4:58am Bowman 🇸🇪 wrote: Nice summer weather, not for running, but still 😀, nice running! 4th Dec 2024, 6:10am riggys99 wrote: Nicely done 4th Dec 2024, 6:50am Mark Jingle All The Way 🇳🇿 wrote: Chur Add a comment 0mi, 4:56 Cross - Stretching Add a comment 2.9mi, 14:43 Bike - Commuting 1) 4.62km - 14:43(3:11/km) 77/107bpm [245b/km] 56cal 18.84/64.31kmph Add a comment

+
More...

Mark Jingle All The Way 🇳🇿

Read Everyone!

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.