| 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) Short-Term Running Goals: Long-Term Running Goals: Marathon < 3:00
improve my 10k and HM-PB Personal: married, two children, born 1981, 40 hours-a-week-job in a local townhall
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.82 | 9.13 | 3.73 | 1.87 | 213.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 56' (5:07/km) Happy new year! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 1.37 | 0.00 | 0.00 | 7.89 |
| 65' (5:08/km), last 2.2 km a bit faster. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 65' (5:37/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.61 | 0.00 | 0.00 | 0.00 | 12.61 |
| 1:46 hrs (5:14/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 53' (5:26/km); very easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 62' (5:34/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 4.04 | 0.00 | 0.00 | 9.32 |
| 74' (4:56/km); 30' easy, 30' MP, 14' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.78 | 0.00 | 0.00 | 0.00 | 5.78 |
| 50' (5:24/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 1.12 | 7.46 |
| 60' (5:01/km); 9 x 200m fast | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 51' (5:16/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.12 | 0.00 | 0.00 | 0.00 | 12.12 |
| 102' (5:14/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 63´ (5:25/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 3.73 | 0.00 | 9.63 |
| 72' (4:39/km) incl. 6 x 1k tempo (~4:10), 1k easy (~4:55) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 55' (5:28/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.00 | 0.75 | 7.21 |
| 60' (5:09/km); 6 x 200m fast | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| 103' (5:24/km); very hilly | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
| 73' (5:19/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 64' (5:00/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
| 63' (5:03/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 1.86 | 0.00 | 0.00 | 7.89 |
| 62' (4:52/km); km 5-8 at marathon-effort
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 64' (5:28/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| 104' (5:11/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 65' (5:15/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| 67' (5:30/km); very slippery after a snow storm | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.68 | 1.86 | 0.00 | 0.00 | 8.54 |
| 68' (4:55/km); 3 km @M-pace (~4:26/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 69` (5:07/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.82 | 9.13 | 3.73 | 1.87 | 213.55 |
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