2:59 !!!

January 2020

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201820192020
15% off for Fast Running Blog members at St. George Running Center!

Location:

Neunkirchen,Germany

Member Since:

Jan 23, 2018

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Marathons:

Merzig (04/09/05): 3:56:41

Cologne (05/09/11): 3:26:16

Frankfurt (07/10/28): 3:17:16

Essen (09/09/11): 3:23:34

Frankfurt (18/10/28): 3:16:46

Ulm (19/09/29): 3:11:53

Personal Bests:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:11:53 (2019)

Mileage:

2004: unknown

          M 3:56:41

2005: unknown

          M 3:26:16

2006: 2405 km (1494 miles)

2007: 2705 km (1680 miles)

          M 3:17:16

2008: 2847 km (1768 miles)

2009: 3257 km (2023 miles)

          10k 37:24 / HM 1:23:42 / M 3:23:34

2010: unknown

2011-2015: break

2016: 762 km (473 miles)

          10k 43:00

2017: 1933 km (1200 miles)     

2018: 2907 km (1806 miles)

          10k 39:58 / HM 1:29:14 / M 3:16:46

2019: 3155 km (1960 miles)

          10k 39:49 / HM 1:26:27 / M 3:11:53

Short-Term Running Goals:

  • running 2200 miles in 2020
  • 10k < 38:00
  • HM < 1:25
  • M < 3:00

Long-Term Running Goals:

 Think less, run more, train smart, race better!

 

Personal:

married, two children, born 1981, 40 hours-a-week-job in a local townhall

Favorite Blogs:

Miles:This week: 39.33 Month: 169.28 Year: 169.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.417.273.731.87169.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

56' (5:07/km)

Happy new year!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.521.370.000.007.89

65' (5:08/km), last 2.2 km a bit faster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

65' (5:37/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.610.000.000.0012.61

1:46 hrs (5:14/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

53' (5:26/km); very easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

62' (5:34/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.284.040.000.009.32

74' (4:56/km); 30' easy, 30' MP, 14' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

50' (5:24/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.001.127.46

60' (5:01/km); 9 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

51' (5:16/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

102' (5:14/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63´ (5:25/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.003.730.009.63

72' (4:39/km) incl. 6 x 1k tempo (~4:10), 1k easy (~4:55)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:28/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.757.21

60' (5:09/km); 6 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.0011.81

103' (5:24/km); very hilly

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.510.000.000.008.51

73' (5:19/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.007.89

64' (5:00/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

63' (5:03/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.031.860.000.007.89

62' (4:52/km); km 5-8 at marathon-effort

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

64' (5:28/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.417.273.731.87169.28
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