Mark J 🇳🇿

Last on at 10am, 21st Nov 2024

M55

Marlin (74)

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

Athletics Nelson

Races
56
Miles
9767
Miles
9625
Miles
238
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
What's the biggest challenge that awaits you? Sub 3:30 marathon, ideally a 3:15 to give me a GFA entry shot for London.

Recent Blogs
A good day at the office - The 2024 Nelson Half race report	3rd Nov
Stuff wot I is learned today - Snippets of info picked up from using a coach. Item 4 - Pomegranate juice, caffeine and race strategy	30th Oct
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
21st Nov	Strength	0mi	38:06
21st Nov	Commuting	3.1mi	21:41
21st Nov	Stretching	0mi	8:00
21st Nov	Intervals	6.6mi	54:46
21st Nov	Stretching	0mi	7:17

Planned Races
Nelson Parkrun	23rd Nov
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	38:20
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 1864

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)

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Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2018	2020	2022	2023	2024	PB	WB
4km	1						19:22 57.87							19:22 7:48/mi	57.87
5km	22			21:17 65.51	20:27 68.18		23:52 59.32	23:30 60.72					19:35 79.00	19:35 6:18/mi	79.00
5mi	3			42:59 52.72	35:49 63.27	43:16 53.22								35:49 7:10/mi	63.27
9.5km	2							40:15 68.90						40:15 6:49/mi	68.90
10km	7	53:26 51.68	48:13 57.72		42:53 65.94	53:30 53.72				51:53 58.75				42:53 6:54/mi	65.94
13km	1											1:14:50 54.75		1:14:50 9:16/mi	54.75
15km	1							1:11:37 62.06						1:11:37 7:41/mi	62.06
13.1mi	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
23 Nov	Nelson Parkrun Confirmed			5km
2024		Result	WAVA	Distance
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	2	0	69
2024	134	171	225	145	153	177	130	176	216	237	71	0	1835
2024	125	75	101	65	130	128	137	104	89	68	88	0	1110
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

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	0mi, 4:36 Cross - Strength Add a comment 0mi, 5:30 Cross - Mobility Add a comment 0mi, 8:00 Cross - Stretching Add a comment 8.7mi, 1:10:00 Run - Easy 14k Zone 2 Easy Run Decided to ditch yesterday's 15k Progressive due to not feeling great and taking the day off work. And given I'm now one week out from race day, I'm not going to stress about mileage and training too much. So I switched today's planned 9k strides for a 14k easy, rather than trying to make up completely for yesterday. Easy enough run in zone 2 HR. Bit of a strong head wind going out, then the rain came. Meh! Whatever. Aches and pains: Right piriformis 1. Left knee 1 Shoes: Brooks Glycerin 20 1) 1km - 5:20(5:20/km) 112/129bpm [596b/km] 50cal 203/W 11.27/12.24kmph 2) 12km - 59:37(4:58/km) 130/139bpm [646b/km] 648cal 239/W 12.07/13.14kmph 3) 1km - 5:03(5:03/km) 133/136bpm [671b/km] 57cal 248/W 11.89/13.09kmph 26th Oct 2024, 7:54am riggys99 wrote: Wise decision hope you’re feeling better. The hard work is in the bag 26th Oct 2024, 8:01am Mark J 🇳🇿 wrote: Yes, all very minor really. 26th Oct 2024, 9:00am riggys99 wrote: Good 26th Oct 2024, 9:28am Bowman 🇸🇪 wrote: Good to hear that you are feeling better. 26th Oct 2024, 12:48pm AndyJ57 wrote: Good idea to run by feel rather than try to meet a plan that is too much 26th Oct 2024, 9:11pm Mark J 🇳🇿 wrote: Indeed so. Cheers all. Add a comment 0mi, 4:57 Cross - Stretching Add a comment	0mi, 4:00 Cross - Stretching Add a comment 0mi, 4:06 Cross - Strength Add a comment 0mi, 5:30 Cross - Mobility Add a comment 0mi, 8:00 Cross - Stretching Add a comment 13.9mi, 1:51:59 Run - Long Run 22k Long Run Zone 2 22k Long Run Supposed to be 20k but I fancied doing a zone 2 Half and then some how missed the turn around point. Never mind. Got wet again. Otherwise all very straight forward and comfortable. Practiced with caffeine gels. I seem to have that just about right now. Aches and pains: Right piriformis 2. Left foot/ankle 1 Shoes: On CloudUltra 1 Activity temperature via POD 2: 14°C ~ 21°C. 226 Training Load. -- from COROS 1) 1.1km - 6:19(5:45/km) 116/132bpm [666b/km] 56cal 194/W 10.45/11.88kmph 2) 19km - 1:34:33(4:59/km) 131/139bpm [652b/km] 1046cal 238/W 12.06/14.63kmph 3) 1km - 5:00(5:00/km) 134/137bpm [670b/km] 57cal 245/W 12/12.68kmph 4) 1km - 5:02(5:02/km) 136/139bpm [684b/km] 59cal 249/W 11.93/12.29kmph 5) 0.21km - 1:05(5:06/km) 138/139bpm [703b/km] 13cal 250/W 11.78/12.86kmph 27th Oct 2024, 4:29am Bowman 🇸🇪 wrote: Nice, well done! 27th Oct 2024, 5:55am Mark J 🇳🇿 wrote: Chur 27th Oct 2024, 6:42am Ness wrote: Well done 👍 27th Oct 2024, 6:52am Mark J 🇳🇿 wrote: Thank you. 27th Oct 2024, 6:53am usc215 wrote: nice "easy" HM :) well done! 27th Oct 2024, 7:56am Mark J 🇳🇿 wrote: Cheers. 27th Oct 2024, 9:44am riggys99 wrote: Well done the caffeine is something I am playing with but using the chews not gels 27th Oct 2024, 10:07am Mark J 🇳🇿 wrote: Are you feeling it as beneficial? I think I am. 27th Oct 2024, 10:34am riggys99 wrote: Trying the chews for first time today before that was using pro plus tablets. They seemed to work in my half but take around 45 mins to kick in. The chews take about 5 mins Interesting read https://caffeinebullet.com/blogs/all/when-to-take-caffeine-during-a-marathon# 27th Oct 2024, 10:40am AndyJ57 wrote: Well done 27th Oct 2024, 10:43am riggys99 wrote: https://caffeinebullet.com/blogs/all/when-to-take-caffeine-during-a-marathon# 27th Oct 2024, 7:30pm Mark J 🇳🇿 wrote: Nice. I'll give that a read. 27th Oct 2024, 7:34pm riggys99 wrote: Not sure the link works properly but google caffeine bullet some good information etc on the website 28th Oct 2024, 8:30am Mark J 🇳🇿 wrote: That links working. Thanks. Reading now. 28th Oct 2024, 8:39am Mark J 🇳🇿 wrote: That is a huge amount of caffeine to take as a dose. 28th Oct 2024, 8:59am riggys99 wrote: Yes it’s what the research shows but you can use less 28th Oct 2024, 9:06am Mark J 🇳🇿 wrote: I've been playing with gems that contain 30mg a pop. I do think they've helped. Even at that small dose. 28th Oct 2024, 9:37am riggys99 wrote: If its working don’t changed it 28th Oct 2024, 10:04am Mark J 🇳🇿 wrote: That's about the size of it I think. 28th Oct 2024, 10:06am riggys99 wrote: Yes the main thing is finding what works for you and don’t mess with it too much. Add a comment 0mi, 4:46 Cross - Stretching Add a comment	-	0mi, 8:00 Cross - Stretching Add a comment 0mi, 4:06 Cross - Strength Add a comment 0mi, 5:30 Cross - Mobility Add a comment 2.2mi, 9:38 Bike - Commuting 1) 3.61km - 9:38(2:40/km) 95/107bpm [253b/km] 58cal 22.49/41.85kmph Add a comment 6.3mi, 47:28 Run - Intervals 10k Intervals - 2k warm up. 4 x 1km with 0.5km recoveries. 2k cool down. Final speed work session ahead of race day. Very wet underfoot but as I'd taken my chosen kit to work with me, I had little choice but to run in my race day shoes, as I had planned. Obviously not thinking about the all day rain, doh!! Never mind, I wasn't really feeling it today either. And wasn't entirely sure I wanted to do speed work or indeed if I actually needed to do it given how close I am to race day. So just headed out from work, to the port and back. Simple plan today was the first 2 x 1km intervals @179bpm cadence. The second pair @181bpm cadence. Just to see what they produced ahead of Sunday, in order to give me my rough race day plan. I've literally only just looked at the results, too. Happy with those intervals. I thought they were going to be really disappointing because I was being very mindful the large amounts of water underfoot. I have a race day plan now Aches and pains: Right Piriformis 1. Both calves, tight as 1/2 Shoes: Asics MetaSpeed Sky+ 1) 1km - 5:11(5:11/km) 112/127bpm [581b/km] 45cal 208/W 11.56/13.85kmph 2) 1km - 4:47(4:47/km) 128/130bpm [613b/km] 50cal 244/W 12.53/12.86kmph 3) 1km - 4:05(4:05/km) 142/146bpm [579b/km] 51cal 293/W 14.7/15.39kmph 4) 0.5km - 2:33(5:06/km) 133/145bpm [679b/km] 29cal 228/W 11.75/14.17kmph 5) 1km - 4:05(4:05/km) 143/149bpm [584b/km] 51cal 295/W 14.7/15.52kmph 6) 0.5km - 2:36(5:11/km) 132/148bpm [685b/km] 29cal 225/W 11.57/15.65kmph 7) 1km - 3:59(3:59/km) 145/149bpm [579b/km] 51cal 305/W 15.03/15.65kmph 8) 0.5km - 2:38(5:16/km) 131/148bpm [689b/km] 30cal 224/W 11.41/15.79kmph 9) 1km - 4:00(4:00/km) 144/149bpm [576b/km] 51cal 300/W 15/15.86kmph 10) 0.5km - 2:39(5:19/km) 132/148bpm [702b/km] 30cal 224/W 11.29/15.45kmph 11) 1km - 5:13(5:13/km) 127/129bpm [662b/km] 54cal 233/W 11.51/11.84kmph 12) 1km - 5:06(5:06/km) 129/132bpm [658b/km] 55cal 244/W 11.77/12.33kmph 13) 0.11km - 36(5:23/km) 134/135bpm [722b/km] 7cal 243/W 11.14/11.96kmph 29th Oct 2024, 8:26am riggys99 wrote: Nice set of intervals 29th Oct 2024, 8:34am Bowman 🇸🇪 wrote: Speedy, looking good for the race! 29th Oct 2024, 8:35am Mark J 🇳🇿 wrote: Cheers. Looking better than it felt, that's for sure. A surprise confidence boost. 29th Oct 2024, 8:39am Ness wrote: Definitely looking good for the race. 29th Oct 2024, 8:49am Mark J 🇳🇿 wrote: Thanks, Ness. 29th Oct 2024, 9:18am riggys99 wrote: Always nice to get a surprise confidence booster. 29th Oct 2024, 10:13am Fenland Flier wrote: A good session and confidence boost, I hope you manage to dry your shoes off ok. 29th Oct 2024, 12:21pm usc215 wrote: wow... great effort! 29th Oct 2024, 8:23pm Mark J 🇳🇿 wrote: Thanks. Add a comment 0mi, 4:34 Cross - Stretching Add a comment 2.8mi, 13:32 Bike - Commuting 1) 4.5km - 13:30(3:00/km) 110/118bpm [330b/km] 101cal 20/49.05kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 0mi, 5:30 Cross - Mobility Add a comment 7.5mi, 59:10 Run - Easy 12k Zone 2 Easy Run Just ticking over now. No issues. Definitely needed to get out for some head space today though. Aches and pains: Right piriformis 1. Left knee 2 Shoes: Asics NovaBlast 3 1) 1km - 5:05(5:05/km) 115/127bpm [586b/km] 46cal 213/W 11.79/13.9kmph 2) 10km - 48:29(4:51/km) 130/136bpm [630b/km] 531cal 243/W 12.38/13.64kmph 3) 1km - 5:02(5:02/km) 133/138bpm [670b/km] 57cal 247/W 11.91/12.33kmph 4) 0.11km - 34(5:12/km) 132/132bpm [685b/km] 6cal 243/W 11.56/12.24kmph 30th Oct 2024, 7:48am Bowman 🇸🇪 wrote: great run, Stay well! 30th Oct 2024, 8:29am riggys99 wrote: Well run nice and easy. Not long till race day 30th Oct 2024, 8:35am Ness wrote: Well done 👍 30th Oct 2024, 8:39am geordiegirl wrote: hope the aches still away... not long to go!! 30th Oct 2024, 9:01am Mark J 🇳🇿 wrote: Thanks all. Always got aches and pains somewhere GG. As long as they don't go above a 4, then all is well. I track for my own benefit more than anything really. 30th Oct 2024, 9:31am Fenland Flier wrote: Excellent pacing. 30th Oct 2024, 9:56am Mark J 🇳🇿 wrote: Nearly, but not, as good as yours. 30th Oct 2024, 11:34am Fenland Flier wrote: I have my ups and downs too. Add a comment 0mi, 4:36 Cross - Stretching Add a comment	0mi, 8:00 Cross - Stretching Add a comment 7.2mi, 58:31 Run - Strides 11.5k Easy with 5 x strides Easy enough and relaxed run. Strides @185 cadence for 20 seconds, 50 seconds recoveries. Aches and pains: Nothing out of the ordinary. Shoes: Asics GlideRide 3 1) 1km - 5:14(5:14/km) 113/122bpm [592b/km] 46cal 212/W 11.46/13.79kmph 2) 4km - 19:53(4:58/km) 129/135bpm [641b/km] 214cal 235/W 12.07/13.19kmph 3) 0.09km - 20(3:48/km) 133/136bpm [506b/km] 4cal 286/W 15.78/16.74kmph 4) 0.16km - 50(5:17/km) 137/140bpm [723b/km] 10cal 237/W 11.36/16.74kmph 5) 0.09km - 20(3:39/km) 137/140bpm [501b/km] 4cal 311/W 16.42/16.82kmph 6) 0.16km - 50(5:18/km) 137/142bpm [727b/km] 10cal 227/W 11.31/16.36kmph 7) 0.09km - 20(3:41/km) 137/140bpm [504b/km] 4cal 303/W 16.3/16.82kmph 8) 0.15km - 50(5:35/km) 141/142bpm [788b/km] 10cal 227/W 10.73/16.14kmph 9) 0.09km - 20(3:44/km) 137/139bpm [511b/km] 4cal 293/W 16.1/16.59kmph 10) 0.16km - 50(5:18/km) 138/142bpm [732b/km] 10cal 229/W 11.32/16.51kmph 11) 0.09km - 20(3:36/km) 135/138bpm [487b/km] 4cal 305/W 16.64/17.39kmph 12) 0.16km - 50(5:20/km) 139/142bpm [742b/km] 10cal 235/W 11.24/16.67kmph 13) 4km - 20:40(5:10/km) 128/136bpm [661b/km] 221cal 234/W 11.61/12.72kmph 14) 1km - 5:23(5:23/km) 128/132bpm [688b/km] 57cal 234/W 11.16/11.8kmph 15) 0.27km - 1:31(5:30/km) 128/129bpm [705b/km] 16cal 229/W 10.9/11.39kmph 31st Oct 2024, 7:34am riggys99 wrote: Nice stride session 31st Oct 2024, 7:35am Mark J 🇳🇿 wrote: Thanks. 31st Oct 2024, 7:38am Bowman 🇸🇪 wrote: Nicely ticking over. 31st Oct 2024, 7:43am Mark J 🇳🇿 wrote: Chur 31st Oct 2024, 9:18am geordiegirl wrote: nice one 1st Nov 2024, 5:20pm tipsku wrote: Well done, that's a lovely stride session. Nice fast leg turnover Add a comment 0mi, 4:36 Cross - Stretching Add a comment 3.1mi, 21:04 Bike - Commuting 1) 4.93km - 21:04(4:17/km) 80/107bpm [342b/km] 91cal 14.03/45.68kmph Add a comment 2.3mi, 9:56 Bike - Commuting 1) 3.68km - 9:56(2:42/km) 122/147bpm [329b/km] 88cal 22.24/47.35kmph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
2.7mi, 17:35 Bike - Commuting 1) 4.28km - 17:35(4:07/km) 77/104bpm [317b/km] 72cal 14.59/43.87kmph Add a comment 2.3mi, 9:24 Bike - Commuting 1) 3.7km - 9:24(2:32/km) 90/116bpm [229b/km] 51cal 23.61/46.84kmph Add a comment	8.4mi, 1:37:05 Bike - Mountain Biking 1) 5km - 27:10(5:26/km) 75/102bpm [408b/km] 106cal 11.04/30.95kmph 2) 5km - 47:33(9:31/km) 73/106bpm [694b/km] 172cal 6.31/26.9kmph 3) 3.45km - 22:22(6:28/km) 74/106bpm [479b/km] 84cal 9.27/19.78kmph Add a comment 0mi, 8:00 Cross - Stretching Add a comment 2.5mi, 20:44 Run - Easy 4k Shake Out Just an easy plod to keep the legs lose. 1) 1km - 5:14(5:14/km) 116/130bpm [608b/km] 48cal 204/W 11.45/12.46kmph 2) 2km - 10:03(5:02/km) 128/135bpm [644b/km] 107cal 234/W 11.93/12.41kmph 3) 1km - 5:26(5:26/km) 132/136bpm [717b/km] 61cal 231/W 11.05/12.24kmph 2nd Nov 2024, 12:52am riggys99 wrote: All ready for race day? 2nd Nov 2024, 1:33am Mark J 🇳🇿 wrote: Yes. Feeling good. My Coros is telling me that I dropped into the optimized zone this morning. All my niggles are under control. I can do no more. 2nd Nov 2024, 4:56am Bowman 🇸🇪 wrote: Race well! 2nd Nov 2024, 6:53am usc215 wrote: good luck for your race! 2nd Nov 2024, 7:11am Mark J 🇳🇿 wrote: Thanking you. 2nd Nov 2024, 7:54am 3M wrote: Happy running - go out and race! 2nd Nov 2024, 8:00am riggys99 wrote: Good news 2nd Nov 2024, 8:25am Mark J 🇳🇿 wrote: Thanks both. :) 2nd Nov 2024, 9:53am AndyJ57 wrote: Good luck 👍 2nd Nov 2024, 5:37pm Mark J 🇳🇿 wrote: Chur Add a comment 0mi, 4:33 Cross - Stretching Add a comment	4.7mi, 19:45 Bike - General 1) 5km - 12:19(2:28/km) 87/97bpm [214b/km] 64cal 24.37/32.28kmph 2) 2.49km - 7:26(2:59/km) 83/97bpm [248b/km] 35cal 20.11/23.98kmph Add a comment 1.6mi, 18:36 Run - Recovery Run 2.5km kids race with my daughter 1) 1km - 6:52(6:52/km) 122/134bpm [837b/km] 65cal 173/W 8.74/11.25kmph 2) 1km - 7:19(7:19/km) 125/133bpm [914b/km] 75cal 176/W 8.21/12.95kmph 3) 0.54km - 4:26(8:13/km) 117/135bpm [962b/km] 42cal 152/W 7.3/15.25kmph 2nd Nov 2024, 11:39pm geordiegirl wrote: After that fantastic performance you do another run! Epic well done to your daughter obviously takes after daddy! 3rd Nov 2024, 12:55am Mark J 🇳🇿 wrote: Thank you 😁 3rd Nov 2024, 9:09pm 3M wrote: Very good! Add a comment 0mi, 7:08 Cross - Stretching Add a comment 13.1mi, 1:26:58 Run - Race 21.1k Nelson Half Marathon Race A good day at the office. I had a clear race strategy in mind, which I didn't end up following exactly as the pace I started at, based on my usual metric of cadence for racing, was producing a better pace and stride length than I had anticipated. So, I decided to stick at a slightly lower cadence and see how far and fast that took me. I went through the first 5k in 19:40 and the second in 20:02, giving me a 10k PB into the bargain. At that point I knew I had a HM PB in the bag as long as I didn't do anything silly. So, I opted to stick at the cadence I was at, 177bpm, until the last couple of kms, when I upped to 180bpm to take things home. That was a struggle but still got there. Overall, really happy with today and it gives me the confidence I was looking for for next year's marathons. Full race blog here - https://www.fetcheveryone.com/blog-share.php?id=490676. Aches and pains: Right Piriformis 3/4, I worked that bugger hard today. Shoes: Asics MetaSpeed Sky+ 1) 2km - 7:46(3:53/km) 141/149bpm [548b/km] 97cal 302/W 15.44/17.39kmph 2) 17.1km - 1:09:25(4:04/km) 149/153bpm [605b/km] 936cal 293/W 14.78/16.67kmph 3) 2km - 8:08(4:04/km) 153/154bpm [623b/km] 113cal 293/W 14.74/15.86kmph 4) 0.4km - 1:39(4:08/km) 154/155bpm [637b/km] 23cal 293/W 14.49/16.74kmph 2nd Nov 2024, 9:02pm geordiegirl wrote: Wow what a brilliant time!! Al that training was worth it and what brilliant pacing! Huge well done Mark J 2nd Nov 2024, 9:22pm Ness wrote: Excellent! Well done, Mark J! 👏🏅 2nd Nov 2024, 9:38pm riggys99 wrote: Brilliant well executed race hope your official time is at least a second quicker. 😁. Hill at the end must have been a pain 2nd Nov 2024, 9:39pm riggys99 wrote: Amazing WAVA as well 2nd Nov 2024, 11:45pm Fenland Flier wrote: Terrific pacing and wava, well done doesn't seem to be enough. 2nd Nov 2024, 11:51pm tipsku wrote: Wow, that is an incredible time. Extremely well done! 3rd Nov 2024, 12:54am Mark J 🇳🇿 wrote: Thanks all. More to follow later on. But as much as I'd love to claim the Coros distance and time, I have to go with the official results as they're always spot on for this race. Obviously still over the moon with a new PB and felt I had more to give. Really pleased. 3rd Nov 2024, 1:22am riggys99 wrote: Brilliant enjoy the PB glow 3rd Nov 2024, 4:49am Bowman 🇸🇪 wrote: Splendid! Very well executed racing! 3rd Nov 2024, 7:19am Jaks wrote: Brilliant, well done 👏 3rd Nov 2024, 7:30am usc215 wrote: incredible race time... very well done!👍 3rd Nov 2024, 7:46am Mark J 🇳🇿 wrote: Thank you all, as always for your support and encouragement. 3rd Nov 2024, 10:14am NordRunner wrote: Super WAVA - congratulations! 3rd Nov 2024, 10:27am IdristheDragon wrote: Excellent running - well done 🎉 3rd Nov 2024, 10:27am IdristheDragon wrote: Excellent running - well done 🎉 3rd Nov 2024, 10:52am Mark J 🇳🇿 wrote: Thank you, thank you. 3rd Nov 2024, 12:13pm allmatthew wrote: That's fantastic, well done. Your dedicated training has paid off brilliantly. 3rd Nov 2024, 8:36pm 3M wrote: Whoo hoo! Very noicely done indeed. Top marks, onward and upwards to marathon achievement. 4th Nov 2024, 10:19am Mark J 🇳🇿 wrote: Thanks very much. Add a comment 0mi, 4:28 Cross - Stretching Add a comment	2.3mi, 9:46 Bike - Commuting 1) 3.64km - 9:46(2:41/km) 81/100bpm [217b/km] 45cal 22.35/43.67kmph Add a comment 2.8mi, 14:01 Bike - Commuting 1) 4.42km - 14:01(3:10/km) 86/110bpm [272b/km] 71cal 18.94/45.03kmph Add a comment	1.3mi, 5:08 Bike - Commuting 1) 2.05km - 5:08(2:30/km) 83/98bpm [207b/km] 24cal 24/40.23kmph Add a comment 2.7mi, 12:20 Bike - Commuting 1) 4.29km - 12:20(2:53/km) 95/110bpm [273b/km] 75cal 20.86/36.47kmph Add a comment	0mi, 8:00 Cross - Stretching Add a comment 3.1mi, 25:59 Run - Recovery Run 5k Easy The road to Chicago 2025 - Day 1 (no I won't bore you and myself with this every time I run for the next 11 months and 6 days, promise). Nice easy 5k leg stretcher following Sunday's race. I definitely needed a couple of days off after that one as my quads and hammies were certainly feeling achy and tight. This week will be an easy run week throughout before hitting "proper" training again next week ahead of The Spectacle in mid-December. I did notice that my HR kind of went up a zone compared to my usual standards from around half way. I guess that's to be expected as I'm still recovering, maybe. Aches and pains: Piriformis 1-2 Left knee was definitely achy as I left but didn't cause any issues while running at all. Shoes: Asics Keyano 29's, my short distance easy plodders. 1) 1km - 5:22(5:22/km) 109/124bpm [585b/km] 50cal 208/W 11.18/12.12kmph 2) 3km - 15:08(5:03/km) 134/144bpm [676b/km] 179cal 240/W 11.89/12.86kmph 3) 1km - 5:12(5:12/km) 142/145bpm [738b/km] 67cal 247/W 11.54/12kmph 4) 0.04km - 17(6:22/km) 138/139bpm [878b/km] 3cal 190/W 9.42/9.84kmph 6th Nov 2024, 12:33am riggys99 wrote: Well done 6th Nov 2024, 12:40am Mark J 🇳🇿 wrote: Chur! Add a comment 0mi, 4:40 Cross - Stretching Add a comment	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
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	Thu 14th Nov Nov 14
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 Jaks wrote: From another non drinker I’d blame the JD 😛. Good session though 👏👏 9th Nov 2024, 9:13am geordiegirl wrote: Not even a week post HM and intervals! You are a machine! 9th Nov 2024, 9:23am Mark J 🇳🇿 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 J 🇳🇿 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 Fenland Flier wrote: Bike acrobatics are not recommended. 10th Nov 2024, 8:50am Mark J 🇳🇿 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 J 🇳🇿 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 J 🇳🇿 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 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 J 🇳🇿 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 J 🇳🇿 wrote: 😂😂😂 12th Nov 2024, 8:37am Mark J 🇳🇿 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 Jaks wrote: Well done 👏 13th Nov 2024, 7:59am geordiegirl 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 J 🇳🇿 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 3M wrote: It happens... 🤷🏻‍♂️ 13th Nov 2024, 9:22am Mark J 🇳🇿 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	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 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 J 🇳🇿 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
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	Thu 21st Nov Nov 21
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 J 🇳🇿 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 J 🇳🇿 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 J 🇳🇿 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 J 🇳🇿 wrote: Cheers folks 20th Nov 2024, 6:32am 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	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 J 🇳🇿 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

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