2:59 !!!

23. Eselsburger-Tal-Lauf

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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
186.950.0017.467.52211.93
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' (5:16/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.004.350.008.70

68' (4:53/km)

incl. 7 km tempo-run in 30:17 (4:20/km). It was on crushed rocks around Haldensee at 1.100m altitude.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

100' (5:20/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

39' (5:50/km)

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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
3.360.000.000.373.73

32' (5:21/km) incl. 3 x 200m fast

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Race: 23. Eselsburger-Tal-Lauf (13.109 Miles) 01:26:27, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.850.0013.110.0016.96

3.2 km warm-up with 3 strides

Halfmarathon in 1:26:27 hrs. The course was 20% on asphalt, 80% over dirty roads and even gras. Very happy with the result (last half was 1:29:14), it's the next step in the right direction!

3 km cool-down

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' (6:03/km)

Ran with an average of 110 bpm which means 64% of HRmax. This is Jogging at its best! (-;

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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
6.960.000.000.006.96

62' (5:34/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' (5:23/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

44' (6:03/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

65' (5:20/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.000.000.0014.54

2:04 hrs (5:18/km)

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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
7.270.000.000.007.27

8 AM: 20' (5:39/km)

6 PM: 44' (5:25/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

91' (5:21/km); hilly through the forest because of the heat.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

8 AM: 23' (5:51/km)

6 PM: 45' (5:22/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

74' (5:16/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

44' (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:09 hrs (5:37/km)

Took it very easy because it's hot again...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.000.007.95

6 AM: 24' (6:04/km)

7 PM: 49' (5:36/km), hot

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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
9.320.000.000.009.32

81' (5:23/km)

Despite of the heat (95° Fahrenheit at 8 PM) great run. Tried to raise volume a bit last week which resulted in sore thighs, calfs and pain in the shins. Everytime I run more than 50 miles (80 kilometers), I risk an injury. Need to accept that, for now!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

53' (5:52/km)

New heat records in Europe! Very hard to run! But my son Paul (8) came with me on his bike. Drives like Alaphilippe! (-:

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.755.47

46' (5:15/km)

incl. 6 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.920.000.000.193.11

29' (5:42/km)

incl. 3 strides

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Race: Sander Straßenlauf Kaiserslautern (6.214 Miles) 00:40:03, Place overall: 19, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.006.2111.18

3 km warmup with strides

10 km-race in 40:03. It was hot the whole week (up to 40° Celsius/ 104° Fahrenheit), but cooled down today. I thought that might bring a good performance. But I couldn't run well today. Could be because of the humidity, the 3 km of crushed rocks or myself. As I'm running a serious of races to prepare for Ulm-Marathon, I knew there would be good and bad races. I don't care too much about it. Still was a good training.

5 km cooldown

Comments(3)
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
5.470.000.000.005.47

51' (5:46/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

97' (5:43/km)

Highest mileage I ever ran in one month.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.950.0017.467.52211.93
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