2:59 !!!

Sparkassen Citylauf Merzig

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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:

5k < 19:00
10k < 39:00

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

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
201.95	6.83	0.62	6.95	216.35

Sun, Mar 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	0.00	0.00	0.00	14.60

2:01 hrs (5:08/km)

Tue, Mar 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	0.00	0.00	7.46

70´ (5:44/km) with my boss

Wed, Mar 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.80	4.97	0.62	0.00	8.39

64' (4:42/km) incl. 9 km MP @4:29/km on a hilly course (+50m attitude)

Thu, Mar 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	0.00	0.00	0.00	10.13

12.30 pm: 67', 12.3 km (5:27/km)

18.30 pm: 23', 4 km (5:43/km)

Fri, Mar 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.79	0.00	0.00	0.62	5.41

45' (5:11/km); 5 x 200m fast

Sat, Mar 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.23	0.00	0.00	0.12	3.35

30' (5:32/km); 1 x 30" fast

Sun, Mar 08, 2020

Race: Sparkassen Citylauf Merzig (6.214 Miles) 00:39:27, Place overall: 10, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.52	0.00	0.00	6.21	12.73

30´ warum-up, 5.5 km (5:35/km) incl. 3 x 20" strides

10 k-road race in 39:27 min.; the course was a bit hilly with some curves, but I liked it very much. And it was quite windy. Did "easy" at the first km and then found my rhythm. And I was able to run a good bit faster over the last 2-3 km. As I did mostly easy mileage and just a few marathon-pace runs in the last months, I am happy with the result. I think it was a good training for next weekends´ half-marathon.

27´ cool-down, 5 km (5:25/km); tried to get some more mileage in. I wasn´t as destroyed as last year where I could barely run a cool-down after the races.

PB for my 2nd running career by 22 seconds, but there are still 2 minutes left to my lifetime-PB!

Tue, Mar 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

66' (6:00/km)

Wed, Mar 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.95	0.00	0.00	0.00	7.95

68' (5:21/km)

Fri, Mar 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.00	10.38

91' (5:26/km)

Sat, Mar 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.12	0.00	0.00	0.00	7.12

63' (5:29/km)

Sun, Mar 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.16	0.00	0.00	0.00	15.16

2:08 hrs (5:15/km)

After a sleepless night because our son had to go to hospital.

Tue, Mar 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

64' (5:30/km)

Wed, Mar 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	0.00	0.00	7.46

60' (5:00/km)

Thu, Mar 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

63' (5:26/km) with my son Paul on the bike

Fri, Mar 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.71	0.00	0.00	0.00	6.71

56' (5:14/km); last time with my boss for some time. We will have a shutdown, but I'm still allowed to run if I run alone.

Sun, Mar 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.42	0.00	0.00	0.00	13.42

1:49 hrs (5:03/km); very hilly

Took off yesterday because my wife's got fever in the night from Friday to Saturday. As I am also not 100% fit, I wanted to save my energy to fight the illness. As I was still fit today and as my marathon is cancelled also, I could let it roll a bit faster than usual...

Mon, Mar 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.15	0.00	0.00	0.00	7.15

67' (5:48/km)

Tue, Mar 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.72	1.86	0.00	0.00	7.58

63' (5:12); km 10-12 faster, fantastic running feeling today!

Wed, Mar 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.00	11.19

96' (5:19/km)

Fri, Mar 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.29	0.00	0.00	0.00	14.29

2:00 hrs (5:13/km)

Sat, Mar 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

67' (5:48/km)

Sun, Mar 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

92' steady & hilly (5:23/km)

Tue, Mar 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

62' (5:41/km)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
201.95	6.83	0.62	6.95	216.35

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