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Mark J
M55

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Races
52
Miles
7839
Miles
8514
Miles
169
WAVA
72.54%
5k
20:27
5M
35:49
10k
42:53
Half
1:34:31
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 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

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.

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Recent Training
10th Dec	Stretching	0mi	4:28
10th Dec	Easy	4mi	32:08
10th Dec	Easy	2.5mi	21:55
8th Dec	Stretching	0mi	5:22
8th Dec	Easy	5mi	43:32

Planned Races
Christchurch Marathon	21st Apr
Sydney Marathon	15th Sep
London Marathon	Apr 25

12 Month Benchmarks	Run	Bike
Mile	6:31	2:30
5k	21:41	10:24
5mi	35:13	17:57
10k	44:02	22:53
10mi	1:11:40	53:24
Half	1:52:19	1:39:40

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 1000 Run 1257

Recent Threads
Over 50's club
What do you know today, that you did not yesterday?
In The Buff Club :-)
One of those day's when you realise you are getting old
Medals, or cheaper entries?
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Buddies (34)

Followers (3)

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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	14		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	1:34:31 7:13/mi	72.54
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 Confirmed			26.2mi
2023		Result	WAVA	Distance
5 Nov	The Nelson Half PB	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 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	6	6	0	44
2023	105	116	109	153	76	103	151	195	170	177	63	36	1453
2023	81	107	106	72	85	111	88	79	68	62	118	13	990
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

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
0mi, 7:02 Cross - Strength Add a comment 0mi, 18:05 Cross - Strength Add a comment 0mi, 7:09 Cross - Strength Add a comment 1.4mi, 27:16 Walk - General Split Summary === 1) 1km - 18:11(18:11/km) 108/125bpm [1958b/km] 114/126rpm 2) 1km - 11:28(11:28/km) 113/123bpm [1292b/km] 119/126rpm 3) 0.31km - 4:11(13:39/km) 82/96bpm [1126b/km] 116/122rpm Add a comment 1.3mi, 4:48 Bike - Commuting Split Summary === 1) 1km - 2:14(2:14/km) 83/102bpm [185b/km] 2) 1km - 2:15(2:15/km) 103/114bpm [232b/km] 3) 0.09km - 22(4:16/km) 88/90bpm [376b/km] Add a comment	1.3mi, 11:01 Bike - Commuting Split Summary === 1) 1km - 9:50(9:50/km) 89/109bpm [876b/km] 2) 1km - 2:26(2:26/km) 73/77bpm [178b/km] 3) 0.06km - 47(12:26/km) 76/76bpm [941b/km] Add a comment 1.4mi, 24:34 Walk - General Split Summary === 1) 1km - 10:56(10:56/km) 89/102bpm [978b/km] 122/128rpm 2) 1km - 11:39(11:39/km) 93/126bpm [1082b/km] 123/128rpm 3) 0.29km - 4:35(16:03/km) 122/134bpm [1954b/km] 120/130rpm Add a comment	0mi, 40:09 Cross - Strength Add a comment 7.4mi, 57:09 Bike - Mountain Biking Split Summary === 1) 1km - 6:53(6:53/km) 85/103bpm [584b/km] 2) 1km - 7:07(7:07/km) 102/108bpm [723b/km] 3) 1km - 8:04(8:04/km) 107/122bpm [866b/km] 4) 1km - 9:05(9:05/km) 107/120bpm [972b/km] 5) 1km - 14:33(14:33/km) 114/127bpm [1656b/km] 6) 1km - 3:27(3:27/km) 101/107bpm [348b/km] 7) 1km - 17:28(17:28/km) 102/121bpm [1775b/km] 8) 1km - 2:41(2:41/km) 127/134bpm [341b/km] 9) 1km - 5:17(5:17/km) 118/133bpm [622b/km] 10) 1km - 9:04(9:04/km) 103/115bpm [935b/km] 11) 1km - 5:57(5:57/km) 101/113bpm [601b/km] 12) 0.97km - 4:05(4:14/km) 97/115bpm [410b/km] Add a comment 0mi, 6:13 Cross - Strength Add a comment 2.4mi, 10:39 Bike - Commuting Split Summary === 1) 1km - 2:16(2:16/km) 80/94bpm [181b/km] 2) 1km - 11:40(11:40/km) 84/90bpm [982b/km] 3) 1km - 2:54(2:54/km) 84/92bpm [243b/km] 4) 0.93km - 7:06(7:36/km) 135/148bpm [1022b/km] Add a comment	1.5mi, 9:54 Bike - Commuting Split Summary === 1) 2.39km - 9:54(4:09/km) 83/119bpm [344b/km] 46cal 14.47/25.16kmph Add a comment 3.3mi, 30:46 Run - Recovery Run First run back post race nearly two weeks ago. Legs, especially lower still feel tight and a little heavy. Surprised they're still like this after the rest but there you go. I've been back to mobility and strength for about a week already. Aches and pains - Right piriformis 2/3, still Need to work on additional stretching for this I think. Both lower legs tight/stiff with associated aches 1. Left knee, right side 2. Shoes: Asics GlideRide 3 Split Summary === 1) 1km - 6:21(6:21/km) 115/126bpm [728b/km] 160/162rpm 2) 1km - 5:46(5:46/km) 126/129bpm [729b/km] 163/166rpm 3) 1km - 5:31(5:31/km) 128/135bpm [708b/km] 166/176rpm 4) 1km - 5:32(5:32/km) 129/133bpm [716b/km] 165/168rpm 5) 1km - 5:58(5:58/km) 126/133bpm [754b/km] 162/166rpm 6) 0.26km - 1:42(6:28/km) 124/128bpm [801b/km] 160/162rpm 15th Nov 2023, 9:04pm riggys99 wrote: First run back after tough race can feel a bit rough. Getting back running easily may help. 15th Nov 2023, 9:08pm Mark J wrote: Indeed, planning on taking it easy this week and next and only running easy runs to time rather than distance. Then just lay in a base over December, before starting marathon training in early Jan. 15th Nov 2023, 9:59pm riggys99 wrote: Good plan 16th Nov 2023, 8:45pm I saw 3Ms come sailing in wrote: Good to see you back out there! Add a comment 0mi, 5:13 Cross - Strength Add a comment 1.2mi, 4:43 Bike - Commuting Split Summary === 1) 1km - 2:40(2:40/km) 78/86bpm [208b/km] 2) 0.99km - 2:21(2:23/km) 80/84bpm [189b/km] Add a comment	0mi, 41:46 Cross - Strength Add a comment 0mi, 13:18 Cross - Strength Add a comment	3.9mi, 17:47 Bike - Commuting Split Summary === 1) 5km - 14:28(2:54/km) 81/108bpm [234b/km] 64cal 20.73/31.62kmph 2) 1.33km - 3:19(2:29/km) 88/95bpm [218b/km] 17cal 24.17/28.69kmph Add a comment 4.6mi, 25:14 Bike - Commuting Split Summary === 1) 5km - 19:12(3:50/km) 86/130bpm [330b/km] 95cal 15.63/30.4kmph 2) 2.38km - 6:02(2:32/km) 96/142bpm [244b/km] 36cal 23.64/30.45kmph Add a comment	2.8mi, 14:10 Bike - Commuting Split Summary === 1) 4.47km - 14:10(3:10/km) 80/104bpm [253b/km] 61cal 18.96/35.38kmph Add a comment 5.3mi, 50:02 Run - Recovery Run Much more relaxed and loose run today. Running to time and heart rate, rather than distance and pace. Nice and easy with John from work. Pretty warm morning out there. Aches and pains - outside of the left ankle 1/2 but expected as I'd stopped taking the glucosamine, so the minor arthritis kicked back in. Right periformis 2, I think its time to seek some physio advice for this. Shoes: Brooks Glycerin 20 Split Summary === 1) 0.85km - 5:00(5:53/km) 118/130bpm [695b/km] 47cal 189/W 10.2/11.01kmph 2) 6.09km - 35:00(5:45/km) 133/141bpm [764b/km] 401cal 214/W 10.44/12.41kmph 3) 0.77km - 5:00(6:28/km) 134/137bpm [866b/km] 58cal 199/W 9.28/9.92kmph 4) 0.79km - 5:02(6:20/km) 137/139bpm [868b/km] 60cal 204/W 9.48/10.14kmph Add a comment 0mi, 5:52 Cross - Strength Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
3.2mi, 12:45 Bike - Commuting Split Summary === 1) 5km - 12:00(2:24/km) 93/106bpm [223b/km] 66cal 25.01/31.92kmph 2) 0.2km - 45(3:39/km) 89/93bpm [325b/km] 3cal 16.43/27.82kmph Add a comment 1.2mi, 5:54 Bike - Commuting Split Summary === 1) 1.98km - 5:54(2:59/km) 107/144bpm [320b/km] 43cal 20.09/28.49kmph Add a comment 0.1mi, 1:39 Bike - Commuting Split Summary === 1) 0.22km - 1:39(7:38/km) 79/99bpm [603b/km] 6cal 7.86/19.93kmph Add a comment 1.3mi, 6:29 Bike - Commuting Split Summary === 1) 2.1km - 6:29(3:05/km) 87/120bpm [269b/km] 32cal 19.42/31.82kmph Add a comment	1.3mi, 5:02 Bike - Commuting Split Summary === 1) 2.08km - 5:02(2:25/km) 99/109bpm [239b/km] 32cal 24.82/28.98kmph Add a comment 0mi, 4:59 Cross - Stretching Add a comment 3.2mi, 30:00 Run - Recovery Run Keeping it easy, running to time and heart rate this week and next. Lower legs, calves still felt heavy and tight for the first 15 mins or so. But no real dramas. Easy as. Aches and pains - Right calve 1/2, right piriformis 1/2 Shoes: Nike Pegasus 39 Split Summary === 1) 0.83km - 5:00(6:01/km) 118/128bpm [710b/km] 47cal 200/W 9.97/10.49kmph 2) 3.53km - 20:00(5:40/km) 131/136bpm [742b/km] 223cal 220/W 10.59/11.84kmph 3) 0.81km - 5:00(6:11/km) 127/130bpm [786b/km] 53cal 200/W 9.7/10.49kmph Add a comment 0mi, 7:13 Cross - Stretching Add a comment 1.8mi, 9:01 Bike - Commuting Split Summary === 1) 2.82km - 9:01(3:12/km) 92/109bpm [294b/km] 50cal 18.76/32.35kmph Add a comment	0mi, 42:19 Cross - Strength Add a comment 0mi, 4:56 Cross - Stretching Add a comment 4.5mi, 42:15 Run - Recovery Run Lovely evening out there tonight. Clear skies, nice and warm. Running felt like I was finally settling down and muscles starting to stretch out and relax a bit more Aches and pains - Piriformis 1/2. Nothing else to mention, at the moment at least. Shoes: Asics GlideRide 3. I do love these shoes, they're great for recovery runs. Split Summary === 1) 0.82km - 5:00(6:05/km) 114/122bpm [693b/km] 44cal 188/W 9.86/11.18kmph 2) 5.28km - 30:00(5:41/km) 128/136bpm [727b/km] 325cal 219/W 10.56/12.24kmph 3) 0.79km - 5:00(6:19/km) 128/134bpm [809b/km] 53cal 202/W 9.5/10.4kmph 4) 0.36km - 2:15(6:17/km) 130/133bpm [816b/km] 24cal 212/W 9.55/10.38kmph 22nd Nov 2023, 6:33am riggys99 wrote: Sounds like a lovely run 22nd Nov 2023, 7:02am Mark J wrote: Twas indeed. Not looking forward to having to run back in the UK through December, that's for sure. But at least I'll be back in the summer by Jan 2nd 😁 Add a comment 0mi, 7:04 Cross - Stretching Add a comment	3.5mi, 13:21 Bike - Commuting Split Summary === 1) 5km - 11:36(2:19/km) 84/101bpm [195b/km] 55cal 25.88/34.99kmph 2) 0.66km - 1:45(2:40/km) 88/92bpm [234b/km] 9cal 22.54/28.45kmph Add a comment 2.2mi, 12:22 Bike - Commuting Split Summary === 1) 3.53km - 12:22(3:30/km) 89/127bpm [311b/km] 65cal 17.14/30.6kmph Add a comment 0.7mi, 12:20 Walk - General Split Summary === 1) 0.8km - 8:21(10:30/km) 93/125bpm [976b/km] 61/64rpm 5.71/6.38kmph 2) 0.39km - 3:59(10:15/km) 109/127bpm [1118b/km] 61/64rpm 5.85/6.34kmph Add a comment 0.7mi, 11:19 Walk - General Split Summary === 1) 0.79km - 8:09(10:20/km) 81/93bpm [837b/km] 62/64rpm 5.81/6.46kmph 2) 0.32km - 3:10(10:01/km) 87/91bpm [871b/km] 63/64rpm 5.99/6.45kmph Add a comment 2.1mi, 9:44 Bike - Commuting Split Summary === 1) 3.37km - 9:44(2:53/km) 81/95bpm [234b/km] 43cal 20.75/30.59kmph Add a comment	0mi, 42:42 Cross - Strength Add a comment 3.8mi, 16:03 Bike - Commuting Split Summary === 1) 5km - 13:27(2:41/km) 86/100bpm [231b/km] 66cal 22.31/33.42kmph 2) 1.07km - 2:36(2:26/km) 93/103bpm [226b/km] 15cal 24.7/28.64kmph Add a comment 0mi, 5:00 Cross - Stretching Add a comment 5mi, 42:15 Run - Easy Properly back on it today. Felt good, pace was good, kept to zone 2, mostly. Bit drizzly and warm but a nice run overall. Aches and pains - Piriformis 2/3. Really need to get it checked, he says, yet again. Shoes: Brooks Glycerin 20. Great shoes for general millage. Split Summary === 1) 0.94km - 5:00(5:19/km) 107/122bpm [569b/km] 40cal 214/W 11.29/13.74kmph 2) 5.86km - 30:00(5:07/km) 135/143bpm [691b/km] 352cal 237/W 11.73/12.9kmph 3) 0.83km - 5:00(6:01/km) 136/140bpm [818b/km] 60cal 213/W 9.97/10.68kmph 4) 0.38km - 2:15(5:59/km) 138/140bpm [826b/km] 28cal 216/W 10.03/10.26kmph Add a comment 0mi, 6:48 Cross - Stretching Add a comment	-	2.8mi, 12:35 Bike - Commuting Split Summary === 1) 4.57km - 12:35(2:45/km) 90/117bpm [248b/km] 68cal 21.79/33.65kmph Add a comment 3.2mi, 14:57 Bike - Commuting Split Summary === 1) 5km - 14:10(2:50/km) 93/144bpm [264b/km] 82cal 21.17/28.77kmph 2) 0.19km - 47(4:01/km) 134/138bpm [538b/km] 8cal 14.96/26.86kmph Add a comment 0mi, 5:31 Cross - Stretching Add a comment 7mi, 1:02:24 Run - Easy Very warm out there this morning. Beautiful day. Run was OK, but definitely a struggle to keep down in zone 2, whilst maintaining a respectable pace. Possibly due to the warmth if the day. Aches and pains - Piriformis 2/3. Trying some new stretches to bring it back under control. Time will tell. Shoes: Asics GlideRide Split Summary === 1) 0.85km - 5:00(5:53/km) 115/122bpm [677b/km] 46cal 208/W 10.2/12.04kmph 2) 9.12km - 50:00(5:29/km) 136/145bpm [745b/km] 597cal 229/W 10.94/12.2kmph 3) 0.83km - 5:00(6:03/km) 136/141bpm [823b/km] 59cal 215/W 9.92/10.65kmph 4) 0.41km - 2:24(5:54/km) 138/140bpm [814b/km] 29cal 226/W 10.17/12.95kmph 26th Nov 2023, 11:02pm ThunderFeet wrote: Right on the coast - lucky! 27th Nov 2023, 9:17am Mark J wrote: We are very fortunate indeed. Love where we live. Back to the UK next week, for Christmas. Not looking forward to cold, dark and wet, tht's for sure. Add a comment 0mi, 6:47 Cross - Stretching Add a comment
Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3
0mi, 40:39 Cross - Strength Add a comment 2.6mi, 14:44 Bike - Commuting Split Summary === 1) 4.24km - 14:44(3:29/km) 89/111bpm [310b/km] 78cal 17.25/30.42kmph Add a comment 0mi, 5:23 Cross - Stretching Add a comment 4.5mi, 25:33 Bike - Mountain Biking Split Summary === 1) 7.25km - 25:33(3:31/km) 109/135bpm [384b/km] 194cal 17.06/0kmph Add a comment 0mi, 7:05 Cross - Stretching Add a comment	0mi, 4:43 Cross - Stretching Add a comment 3.7mi, 31:42 Run - Recovery Run Easy half an hour run. Felt strong. Hot out there today, so my heart rate ran away with me a little. Nice run on the whole though. Will be in maintenance mode through to the New Year so no outstanding missions or runs expected this side of Christmas. Aches and pains - piriformis 2 Shoes: Asics Gel Kayano 29. Finally feels like these ones are broken in and feeling like I might actually get some decent millage out of them. Kind of firm with reasonable cushioning. Split Summary === 1) 0.94km - 5:00(5:18/km) 115/127bpm [610b/km] 46cal 221/W 11.32/12kmph 2) 3.94km - 20:00(5:04/km) 139/147bpm [705b/km] 247cal 243/W 11.84/12.77kmph 3) 0.84km - 5:00(5:59/km) 139/146bpm [831b/km] 62cal 224/W 10.03/11.76kmph 4) 0.29km - 1:42(5:56/km) 140/142bpm [831b/km] 21cal 222/W 10.11/10.65kmph 28th Nov 2023, 1:18am riggys99 wrote: Hope the piriformis behaves Add a comment 0mi, 7:10 Cross - Stretching Add a comment 2.4mi, 10:54 Bike - Commuting Split Summary === 1) 3.89km - 10:54(2:48/km) 124/151bpm [347b/km] 101cal 21.45/29.71kmph Add a comment	0mi, 38:55 Cross - Strength Add a comment 7.6mi, 45:42 Bike - Mountain Biking Split Summary === 1) 12.18km - 45:42(3:45/km) 114/147bpm [428b/km] 370cal 16/0kmph Add a comment 1.3mi, 5:12 Bike - Commuting Split Summary === 1) 2.05km - 5:12(2:32/km) 121/140bpm [307b/km] 46cal 23.65/30.68kmph Add a comment 1.3mi, 4:33 Bike - Commuting Split Summary === 1) 2.09km - 4:33(2:11/km) 128/136bpm [279b/km] 44cal 27.49/35.97kmph Add a comment 2.7mi, 11:38 Bike - Commuting Split Summary === 1) 4.42km - 11:38(2:38/km) 84/104bpm [221b/km] 56cal 22.79/32.64kmph Add a comment	1.5mi, 10:27 Bike - Commuting Split Summary === 1) 2.4km - 10:27(4:21/km) 78/105bpm [340b/km] 42cal 13.78/26.95kmph Add a comment 1.3mi, 4:43 Bike - Commuting Split Summary === 1) 2.08km - 4:43(2:16/km) 101/108bpm [229b/km] 31cal 26.49/35.09kmph Add a comment 0mi, 4:22 Cross - Stretching Add a comment 6mi, 53:38 Run - Easy Good run this morning. Aim was to keep in the lower half of HR Zone 2. Mission accomplished, pretty much. Mind you, it was cooler out there today, which probably helped. Ached and pains - Piriformis, as usual 1/2. Shoe: Brooks Glycerin 20 Split Summary === 1) 0.89km - 5:00(5:38/km) 114/123bpm [642b/km] 45cal 204/W 10.65/11.76kmph 2) 7.3km - 40:00(5:29/km) 129/139bpm [707b/km] 435cal 225/W 10.94/13.14kmph 3) 0.82km - 5:00(6:06/km) 132/138bpm [804b/km] 57cal 214/W 9.84/10.78kmph 4) 0.6km - 3:38(6:05/km) 131/134bpm [797b/km] 41cal 217/W 9.86/10.44kmph Add a comment 0mi, 5:20 Cross - Stretching Add a comment	2.5mi, 11:20 Bike - Commuting Split Summary === 1) 4.06km - 11:20(2:47/km) 94/112bpm [262b/km] 60cal 21.5/32.07kmph Add a comment 8.1mi, 57:25 Bike - Mountain Biking Split Summary === 1) 13km - 57:25(4:25/km) 111/131bpm [490b/km] 416cal 13.59/0kmph Add a comment 0mi, 4:18 Cross - Stretching Add a comment 4.6mi, 40:49 Run - Easy Nice, low heart rate run. All nicely under control. Cool temp, great conditions for it. Aches and pains - Piriformis 1/2 Shoes: Nike Pegasus 39. These are already well on their way out at just a smidge over 400k. Annoying, as I have always been a loyal Nike shoe wearer. But definitely drifting away to others now. Bit rubbish really. Split Summary === 1) 0.88km - 5:00(5:41/km) 111/121bpm [630b/km] 41cal 200/W 10.56/11.54kmph 2) 5.52km - 30:00(5:26/km) 127/135bpm [690b/km] 313cal 227/W 11.04/12.5kmph 3) 0.81km - 5:00(6:10/km) 128/133bpm [790b/km] 53cal 213/W 9.73/10.53kmph 4) 0.13km - 49(6:06/km) 127/128bpm [775b/km] 8cal 212/W 9.84/10.35kmph Add a comment 0mi, 5:47 Cross - Stretching Add a comment	0mi, 4:25 Cross - Stretching Add a comment 9.8mi, 1:30:00 Run - Long Run Overcast and very mild out there this morning. No real plan. Just a steady hour and a half run round the Maitai Valley and back. Mildly hilly to make me work for our a little too. Aches and pains - piriformis 2/2.5 Shoes: On CloudUlta 1. Love these trail shoes. My favorites barr none. Split Summary === 1) 0.86km - 5:00(5:49/km) 119/127bpm [693b/km] 47cal 203/W 10.31/11.04kmph 2) 14.09km - 1:20:00(5:41/km) 135/156bpm [766b/km] 924cal 224/W 10.56/15.06kmph 3) 0.78km - 5:00(6:24/km) 132/137bpm [845b/km] 56cal 205/W 9.37/10.23kmph 2nd Dec 2023, 11:37pm ThunderFeet wrote: Catching up 👍 looks like a great run too! 3rd Dec 2023, 5:35am Mark J wrote: Tis a beautiful run. Very lucky indeed to be surrounded by beauty and nature. Back to Blighty this week for a visit. Not looking forward to the cold but I have plenty of running gear packed with a mission to catch you before the year is out. 😁 5th Dec 2023, 11:07pm ThunderFeet wrote: Haha I'm sure that's possible, even if you have to run in our lovely wet and cold weather 🤣 I've just put in for 2024 next year 🎉 6th Dec 2023, 2:34am Mark J wrote: Ditto Add a comment 0mi, 4:57 Cross - Stretching Add a comment	-
Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10
1.4mi, 8:38 Bike - Commuting Split Summary === 1) 2.24km - 8:38(3:51/km) 72/72bpm [277b/km] 24cal 15.57/26.15kmph Add a comment 0.8mi, 5:02 Bike - Commuting Split Summary === 1) 1.34km - 5:02(3:46/km) 83/96bpm [313b/km] 18cal 15.93/27.3kmph Add a comment 0mi, 4:22 Cross - Stretching Add a comment 5mi, 41:33 Run - Time Trial Really wasn't feeling like running today before I started out. Still felt tight and achy after Saturday's long run. It was humid, overcast and close. Fairly warm out there. So, I started out expecting to just do my easy run but about half way through, I thought I should have a crack at what I think my sub 20 minute 5k attempt should be at. So, I set the metronome for 185bpm and set out to do one fast kilometer. Pleasantly surprised to have done a 3:57. Not sure I can do that four more times though. But I have set a bar now. Aches and pains - Piriformis 2/2.5 Shoes: Asics GlideRide 3 Lovely recovery shoe. The sort that you instantly feel are going to look after and love your feet and legs on your run. Split Summary === 1) 1km - 5:39(5:39/km) 113/124bpm [638b/km] 49cal 210/W 10.62/11.57kmph 2) 6km - 30:16(5:03/km) 135/164bpm [681b/km] 349cal 245/W 11.88/16.29kmph 3) 1km - 5:38(5:38/km) 134/140bpm [756b/km] 65cal 225/W 10.65/11.5kmph 4th Dec 2023, 12:56am riggys99 wrote: Well done but fetch has your fastest K at 3:56 so even better 😁 4th Dec 2023, 1:13am Mark J wrote: Chur! I am quite tempted to have a crack at a sub 20 Park Run when I'm back there over the next few weeks. But part of me wants to do a more structured training plan in a lead up to an attempt. 4th Dec 2023, 1:24am riggys99 wrote: Have a go see where you are. Follow a plan and see how you have improved. Nothing to loose apart from 20 mins of pain 😁 4th Dec 2023, 1:29am Mark J wrote: Oh the pain, the pain, the pain..........but we love the end results, right? We do though, don't we though. :( 4th Dec 2023, 6:31am riggys99 wrote: It’s what’s makes you keep coming back for more Add a comment 0mi, 5:10 Cross - Stretching Add a comment 1.3mi, 7:07 Bike - Commuting Split Summary === 1) 0km - 15:07(0/km) 52/62bpm [INFb/km] 10cal Add a comment	0mi, 3:42 Cross - Stretching Add a comment 5mi, 51:45 Run - Treadmill Mid transit to the UK. Wife working late. Hotel had a gym. Rude but to take advantage and get tomorrow's run out of the way before the long haul sections of the trip. No need to run until we get to the UK now. Treadmill run. Boring as.... Shoes : Brooks Glycerin 20 Split Summary === 1) 1km - 7:54(7:54/km) 113/121bpm [893b/km] 63cal 7.6/8.85kmph 2) 6km - 37:04(6:11/km) 126/131bpm [778b/km] 348cal 9.7/10.84kmph 3) 1km - 6:47(6:47/km) 123/127bpm [834b/km] 62cal 8.85/9.76kmph 5th Dec 2023, 1:57pm I saw 3Ms come sailing in wrote: I have a friend who found a 2-lane Olympic length swimming pool in the airport (Lagos?) on his way back to the UK from Tanzania! Same idea... Visiting anywhere good? 6th Dec 2023, 2:34am Mark J wrote: There's a lovely roof top pool at Singapore. That really breaks it up. Visiting Cambridge and Harrogate for family. 6th Dec 2023, 6:35am I saw 3Ms come sailing in wrote: Hope you have a great time! Add a comment 0mi, 6:05 Cross - Stretching Add a comment	-	-	0mi, 5:22 Cross - Stretching Add a comment 5mi, 43:32 Run - Easy Split Summary === 1) 1km - 5:34(5:34/km) 112/133bpm [624b/km] 49cal 218/W 10.78/11.57kmph 2) 6km - 32:14(5:22/km) 129/137bpm [693b/km] 352cal 231/W 11.18/12.04kmph 3) 1km - 5:43(5:43/km) 124/133bpm [710b/km] 58cal 213/W 10.49/11.65kmph Add a comment 0mi, 4:53 Cross - Stretching Add a comment	-	0mi, 4:28 Cross - Stretching Add a comment 4mi, 32:08 Run - Easy Split Summary === 1) 1km - 5:02(5:02/km) 134/142bpm [675b/km] 59cal 245/W 11.92/13.09kmph 2) 1km - 5:08(5:08/km) 143/145bpm [734b/km] 66cal 243/W 11.69/13.04kmph 3) 1km - 4:57(4:57/km) 145/151bpm [719b/km] 65cal 262/W 12.12/13kmph 4) 1km - 5:01(5:01/km) 141/145bpm [707b/km] 63cal 238/W 11.96/12.41kmph 5) 1km - 5:02(5:02/km) 144/147bpm [726b/km] 65cal 241/W 11.92/12.59kmph 6) 1km - 4:56(4:56/km) 142/154bpm [702b/km] 63cal 242/W 12.16/13kmph 7) 0.38km - 2:01(5:19/km) 151/154bpm [803b/km] 28cal 259/W 11.29/12.95kmph Add a comment 2.5mi, 21:55 Run - Easy Split Summary === 1) 1km - 5:40(5:40/km) 119/139bpm [675b/km] 54cal 229/W 10.59/12.2kmph 2) 3km - 16:14(5:24/km) 138/146bpm [746b/km] 197cal 238/W 11.11/12.04kmph Add a comment

Mark J M55

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Mark J
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