| 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 | 189.58 | 13.05 | 0.00 | 2.48 | 205.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 61' easy fartlek had a lot of fun, will do this more often! 2 x 2:30 bridge | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.53 | 0.00 | 0.00 | 0.00 | 5.53 |
| 54' very easy Again hot and humid 20' stretching | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.52 | 0.00 | 0.00 | 0.00 | 7.52 |
| 60' progression run, we call it "crescendo" here in Germany. 10' core before the run, maybe that's why I had a stitch while running downhill... | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 60' easy Good for marathon runners: there's no bakery anymore in our village, so you can run a few extra miles. 85 degrees at 9 am: crazy! 2 x 2:30 Bridge 20' Stretching | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.04 | 0.00 | 0.00 | 0.00 | 15.04 |
| 2:16 hrs easy | 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 | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 67' very easy + core I was dizzy several times at work because of the heat, so I ran extremly relaxed. Maybe I should do more often! 😉 | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 60' incl. 4,6 k hill-run, 190 m difference in altitude | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
| 61' easy core/stretching | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| 77' moderate | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.22 | 0.00 | 0.00 | 0.00 | 5.22 |
| 51' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.78 | 0.00 | 0.00 | 0.00 | 16.78 |
| 2:29 hrs easy Good run, no problems with length and pace. | Comments(4) |
| 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 | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 59' easy incl. 3x20" strides as always very tough after a rest day...56 hours of non-running since the long run was finished! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 6.21 | 0.00 | 0.00 | 8.69 |
| 68' incl. 10k tempo-run @4:31/km Very even splits, I'm still able to run like a swiss clock (we say here in Germany), even if it isn't as fast as a few years ago. But there is hope! 😉 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 57' easy Remember my boss who wanted me to run in this triathlon relay a few weeks ago (He's a sub3-marathoner btw)? He called me at 7.30 pm after 10 hours of work already to give a presentation about elections for his party. After I did I started my run at 9.15 pm. No chance I would miss a run! 😂 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 55' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.64 | 0.00 | 0.00 | 0.00 | 18.64 |
| 2:46 hrs easy again a very good feeling. Now I have to go to a wedding including a 40th birthday. It will be a hard day... | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| 54' easy I built a good base during the last months, but I'm still afraid of muscular problems in the marathon. Hope that will get better the next weeks. I planned a recovery week, so just 30-35 miles next week. | 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 | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
| 42' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 61' easy | Comments(2) |
| 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, worked 14 hours instead...doesn't hurt that much during a recovery week. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 97' easy with my friend Daniel | 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": stag night with friends in Cologne... | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 82' easy End of recovery week. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 59' easy | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.28 | 0.00 | 0.00 | 2.48 | 7.76 |
| 5x800m in 3:09/13/11/11/10, 400m jog recovery (2:20) Had to fight with playing kids, smoking football adviser and even dogs on the track: horrible! | Comments(3) |
| 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 | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 61' easy, 3 strides
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.73 | 6.84 | 0.00 | 0.00 | 9.57 |
| 74' incl. 11k tempo-run @4:31/km | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 189.58 | 13.05 | 0.00 | 2.48 | 205.11 |
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