M4RK J

Last on at 11am, 21st Apr 2024

M55 Oxfordshire

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Witney Road Runners | Dubai Road Runners

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Recent Training
16th May	General	0.8mi	6:43
May 2024	General	0.5mi	1:37
Apr 2024	General	2.3mi	10:20
Apr 2024	General	2.5mi	21:37
Apr 2024	General	4.8mi	19:50

12 Month Benchmarks	Run	Bike
Mile	6:29	2:11
5k	22:01	11:27
5mi	39:47	21:10
10k	49:32	26:08
10mi	1:24:10	43:36
Half	1:53:49	3:16:51
20mi	4:37:57	5:20:46
Mara	9:14:20	7:28:11

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019	2021	2022	PB	WB
5km	7				21:40 64.35			19:56 71.58					20:38 73.13	19:56 6:25/mi	73.13
4mi	1		28:45 61.85											28:45 7:11/mi	61.85
4mi	1				29:38 61.41									29:38 7:21/mi	61.41
4.1mi	1			29:48 61.67										29:48 7:16/mi	61.67
4.2mi	1		30:52 61.00											30:52 7:18/mi	61.00
4.3mi	1				33:13 57.99									33:13 7:48/mi	57.99
10km	17		47:57 58.04	44:14 63.42	48:57 57.77	45:36 62.51	48:44 58.97	42:45 67.23	45:38 64.02	40:15 73.20	46:42 64.16			40:15 6:29/mi	73.20
10mi	5		1:31:53 50.00		1:23:21 56.02		1:14:07 64.05						1:12:53 69.78	1:12:53 7:17/mi	69.78
13mi	1									1:55:01 55.10				1:55:01 8:51/mi	55.10
13.1mi	15	1:48:26 55.56	1:45:34 57.54	1:44:30 58.12	1:40:17 61.57	1:37:02 63.64	1:40:41 62.36	1:40:36 62.41				1:45:08 63.46	1:35:45 70.31	1:35:45 7:19/mi	70.31
20mi	1					3:09:50 51.15								3:09:50 9:30/mi	51.15
26.2mi	4				3:53:19 55.49			3:44:00 58.77					3:31:30 66.75	3:31:30 8:04/mi	66.75
50km	1											5:02:00 56.97		5:02:00 9:43/mi	56.97
100km	1											15:30:00 44.06		15:30:00 14:58/mi	44.06

2022		Result	WAVA	Distance
23 Oct	Abingdon Marathon	3:48:00	61.91	26.2mi
16 Oct	Oxford Half Marathon PB	1:35:45	70.31	13.1mi
25 Sep	Berlin Marathon PB	3:31:30	66.75	26.2mi
10 Sep	Weymouth parkrun SB	20:38	73.13	5km
3 Sep	Cotswold Classic PB	1:12:53	69.78	10mi
6 Aug	Witney parkrun	21:16	70.95	5km
2021		Result	WAVA	Distance
26 Jun	Cotswold Way Challenge PB	15:30:00	44.06	100km
13 Jun	Cheltenham running festival SB	1:45:08	63.46	13.1mi
3 May	BigWay Round - Winchester 50Km PB	5:02:00	56.97	50km
2019		Result	WAVA	Distance
20 Oct	Rotary Blenheim 10K and 5K Run SB	46:42	64.16	10km
2017		Result	WAVA	Distance
28 Aug	Abbras 10k PB	40:15	73.20	10km
10 Feb	RAK 1/2 marathon PB	1:55:01	55.10	13mi
2016		Result	WAVA	Distance
2 Dec	2XU compression series race 2 SB	45:38	64.02	10km
22 Jan	Standard Chartered Dubai Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
14 Dec	Dubai Autodrome 5k PB	19:56	71.58	5km
4 Dec	Dubai Creek Striders Half	1:43:12	61.36	13.1mi
30 Oct	Abras 10k & 3k series race 1	45:50	63.22	10km
1 Oct	Dubai Autodrome 5k	21:52	65.25	5km
27 Mar	ABRAS Mina 10k & 3k series		0.00	10km
11 Mar	ADCB Zayed sports city	44:48	64.15	10km
13 Feb	RAK Half Marathon SB	1:40:36	62.41	13.1mi
23 Jan	Standard Chartered Dubai Marathon SB	3:44:00	58.77	26.2mi
9 Jan	Abras Mina 10k race series 2 SB	42:45	67.23	10km
2014		Result	WAVA	Distance
5 Dec	Dubai Creek 1/2 marathon SB	1:40:41	62.36	13.1mi
22 Nov	Donut 10 mile SB	1:14:07	64.05	10mi
31 Oct	newton 10m	1:17:40	61.12	10mi
27 Sep	Dubai desert run SB	48:44	58.97	10km
2013		Result	WAVA	Distance
7 Dec	Dubai Desert Road run SB	45:36	62.51	10km
21 Apr	London Marathon		0.00	26.2mi
17 Feb	Bramley 20 PB	3:09:50	51.15	20mi
10 Feb	Wokingham Half Marathon SB	1:37:02	63.64	13.1mi
2012		Result	WAVA	Distance
3 Nov	Oxford Parkrun	22:25	62.20	5km
21 Oct	Abingdon Marathon SB	3:53:19	55.49	26.2mi
7 Oct	BHF Blenheim Half SB	1:40:17	61.57	13.1mi
22 Sep	Oxford Parkrun SB	21:40	64.35	5km
16 Sep	Great North Run Half Marathon	1:41:44	60.70	13.1mi
9 Sep	cotswold classic 10 SB	1:23:21	56.02	10mi
30 Aug	Oxford (Mota-Vation Series Race 5) PB	29:38	61.41	4.03mi
8 Jul	British 10K London Run SB	48:57	57.77	10km
30 Jun	Oxford Parkrun #33	23:05	60.40	5km
10 Jun	Southend Half Marathon	2:14:00	46.08	13.1mi
31 May	Bletchingdon (Mota-Vation Series Race 2) PB	33:13	57.99	4.26mi
25 Mar	Carterton 10km	51:19	55.10	10km
26 Feb	Hampshire Chronicle Winchester 10K	52:44	53.20	10km
8 Jan	Oxford Mail XC League Race 3 (Men) Middleton Cheney		0.00	10km
2011		Result	WAVA	Distance
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	29:48	61.67	4.1mi
4 May	Silverstone 10k EMGP Series SB	44:14	63.42	10km
10 Apr	White Horse Half Marathon	1:48:23	56.50	13.1mi
27 Mar	Carterton 10k	45:14	62.02	10km
20 Mar	Reading Half Marathon SB	1:44:30	58.12	13.1mi
6 Mar	Goring 10k	48:05	57.88	10km
2010		Result	WAVA	Distance
17 Oct	Blacks Single trail race 10k	52:13	53.30	10km
26 Sep	Windsor Half Marathon SB	1:45:34	57.54	13.1mi
12 Sep	Witney Cotswold Classic 10 SB	1:31:53	50.00	10mi
2 Sep	Oxford (Mota-Vation Series Race 5) PB	28:45	61.85	4mi
5 Aug	Chipping Norton (Mota-Vation Series Race 4) PB	30:52	61.00	4.23mi
9 May	Blenheim 7k		0.00	7km
3 May	Chalgrove Festival 10k Run SB	47:57	58.04	10km
21 Mar	Reading Half Marathon	1:46:12	56.73	13.1mi
28 Feb	Goring 10k	51:12	53.93	10km
2009		Result	WAVA	Distance
15 Nov	Jersey 1/2 SB	1:48:26	55.56	13.1mi
27 Sep	Windsor Half Marathon	2:14:00	44.96	13.1mi

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	17	12	42	34	1	0	0	0	0	0	0	0	106
2024	78	49	21	10	0	0	0	0	0	0	0	0	159
2023	19	37	20	0	0	0	0	0	0	0	0	0	76
2023	16	11	45	70	76	64	125	52	124	152	81	42	855
2023	0	0	0	0	0	11	0	27	11	0	3	84	135
2022	0	0	0	0	15	0	0	0	0	0	0	0	15
2022	2.3	3.5	0	0	2.4	1.9	1.8	1.2	0	0	0	0	12.9
2022	56	40	5	25	46	102	108	126	115	110	10	18	760
2022	0	67	0	12	0	0	0	0	0	0	0	11	89
2021	0	0	0	0	0	0	0	0.9	2.2	0.1	0.4	0.3	3.8
2021	47	72	87	157	171	153	38	44	6	11	8	29	822
2021	0	0	0	0	0	0	0	0	23	0	0	12	35
2020	39	12	0	0	14	47	56	37	72	63	40	44	424
2020	0	0	0	0	0	34	15	0	24	0	0	22	95
2019	3	14	0	0	0	3	23	62	31	43	9	3	191
2018	0	0	0	0	0	0	0	0	0	12	0	0	12
2017	0	0	0	0	0	1.1	0.7	0	0	0	0	0	1.9
2017	24	38	40	74	79	80	39	73	62	13	11	0	533
2017	0	0	0	0	0	2	38	62	0	0	0	0	102
2016	30	30	10	33	34	26	33	24	85	75	102	23	503
2016	0	0	0	0	0	3	0	0	0	0	0	19	22
2015	97	84	52	26	22	20	31	22	66	102	117	112	751
2015	0	0	0	0	0	0	71	7	51	67	17	0	213
2014	4	0	0	0	0	0	0	0	6	85	100	116	311
2013	129	88	45	30	11	0	28	7	19	14	37	32	440
2012	23	39	23	8	62	53	69	81	124	50	47	77	655
2011	46	64	71	40	24	0	0	16	15	17	26	0	319
2010	0	0	0	42	26	3	37	56	46	25	12	0	247

Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
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Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
-	-	-	-	0.8mi, 6:43 Run - General 1) 0.39km - 1:26(3:38/km) 104/121bpm [378b/km] 9cal 16.5/20.12kmph 2) 0.11km - 41(6:15/km) 120/124bpm [750b/km] 6cal 9.6/16.49kmph 3) 0.1km - 23(4:02/km) 124/125bpm [499b/km] 3cal 14.9/17.33kmph 4) 0.11km - 42(6:43/km) 134/141bpm [901b/km] 7cal 8.92/17.23kmph 5) 0.1km - 23(4:05/km) 130/136bpm [531b/km] 4cal 14.68/18kmph 6) 0.11km - 45(6:57/km) 127/133bpm [883b/km] 7cal 8.63/17.43kmph 7) 0.09km - 21(3:39/km) 124/128bpm [453b/km] 3cal 16.42/20.46kmph 8) 0.11km - 46(7:14/km) 128/133bpm [925b/km] 6cal 8.31/18.14kmph 9) 0.1km - 23(3:51/km) 128/132bpm [492b/km] 3cal 15.6/18.41kmph 10) 0.1km - 53(8:58/km) 130/132bpm [1167b/km] 8cal 6.69/17.3kmph Add a comment	-	-
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M4RK J

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