| 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 | | 170.98 | 12.43 | 7.45 | 4.72 | 195.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 1.55 | 7.76 |
| 62' incl. 10 x 1' fast/ 1' easy Absolutly one of my favourite workouts! Wanted to push under 10k-pace to get another training stimulus. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 56' easy | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.46 | 0.00 | 1.86 | 0.00 | 9.32 |
| 75' mostly easy incl. a short tempo-run from km 10 to 13 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62´ easy
through an upcoming storm, it was a bit scary in the woods with branches flying and trees bending in the wind.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 2.05 | 6.40 |
| 50': warmup with 3 strides 4 x 3' fast with 2' jog Cooldown with 3 strides | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.48 | 0.00 | 0.00 | 0.00 | 2.48 |
| 23' easy After another 10-hour workday I motivated myself to go for a run at 8 pm and got washed by a storm with hail...stopped the run and finished that damn day! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 4.35 | 0.00 | 9.32 |
| 71': warmup with 3 strides 3 x 10' threshold-pace with 3' rest cooldown | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 62' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| 1:46 hrs easy through the next storm...scary! Crazy weather here the last days! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned rest day because of a sick headache. I'm trying to listen to my body... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 1.12 | 6.09 |
| 51' incl. 2 x (3 x 1' fast/ 1' easy), 13' easy between sets Ran at 9 pm in the rain after another long workday. Not much fun. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| 58' easy Late run again because of my son's birthday. Hamstrings a bit stiff after yesterday's workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.66 | 0.00 | 0.00 | 0.00 | 7.66 |
| 65' easy I need to accept that the stress at work affects my constitution more than I want. With another storm with lots of rain, I felt tired and my legs heavy. This was one of the worst runs of my life (hopefully)! Better times to come, but for now I will need to go through this hell until June... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 61' easy Seems like I have a little stomach flu. That's all I can handle at the moment. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day because of a stomach flu
Need to change a few things to get into higher mileage training again.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 64' very easy Still having that stomach flu... | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 55´ easy at lunch, 3 strides
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
| 70' easy (5:34/km)
Still my legs are a little bit sore. Think that is still an impact of that stomach flu. But it's getting better!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 45´ easy (5:36/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.86 | 0.00 | 0.00 | 0.00 | 12.86 |
| 1:49 hrs easy to moderate (5:16/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 31' Jogging (6:08/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 7:30 AM: 69' easy (5:29/km) on a beautifil & peaceful morning 5:30 PM: 22' easy (5:30/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 42' easy, 3 strides (5:18/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.99 | 8.70 | 0.00 | 0.00 | 9.69 |
| 75' moderate (4:50/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| 45' easy (5:23/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.23 | 0.00 | 0.00 | 0.00 | 13.23 |
| 1:49 hrs easy (5:06/km) at a beautiful, sunny morning | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| 43' easy, 3 strides | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.34 | 3.73 | 1.24 | 0.00 | 10.31 |
| 80' progression run (4:49/km) km 1-3: easy, km 4-8: moderate, km 9-14: marathon-pace, km 15-16: threshold | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 170.98 | 12.43 | 7.45 | 4.72 | 195.58 |
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