2:59 !!!

April 2019

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20182019
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

Personal Bests:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:16:46 (2018)

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: 10k 39:49 / HM 1:26:27

Short-Term Running Goals:

  • running more than 2000 miles in 2019
  • 10k < 39:00
  • HM < 1:27
  • M < 3:10

Long-Term Running Goals:

  • Staying healthy and enjoying running
  • Repeating my mantra again and again: Think less, run more, train smart, race better!
  • Running a marathon in 2:59 in 2020

Personal:

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

Favorite Blogs:

Miles:This week: 15.64 Month: 135.62 Year: 1415.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.4126.593.720.00200.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

30' Jogging (5:57/km)

Maximized recovery with a hot tub and stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.001.860.009.50

80': 5k easy, 3x1k threshold/ 1k easy, 5k easy (5:15/km)

Couldn't go faster, too tired.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

41' easy (5:36/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.299.320.000.0013.61

12 am: 29' easy (5:36/km)

7 pm: 80' moderate (4:48/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging (6:03/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.0012.93

1:48 hrs easy with lots of hills (5:12/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

43' Jogging (5:46/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

A stiff neck lead to a bad headache. To need to run with that pain...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

44' easy, 3 strides (5:28/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.299.320.000.0013.61

6 am: 31' easy (5:41/km)

5 pm: 80' moderate (4:52/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

42' Jogging (5:46/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

30´ easy, 3 strides (5:23/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

1:47 hrs easy with a lot of hills (5:21/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.844.221.240.0011.30

11 am: 50' moderate (4:38/km)

18 pm: 40' easy (5:24/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.170.000.000.003.17

30' Jogging (5:48/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.863.730.620.006.21

50´ moderate (4:51/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

84' easy (5:37/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

41' easy (5:33/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

82' easy with Wombat (5:23/km)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

39' (5:32/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

90' (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

45' (5:27/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

46' (5:29/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

110' (5:12/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.000.000.005.09

45' (5:32/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

93' (5:14/km)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.000.0010.94

95' (5:23/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.4126.593.720.00200.72
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