| 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 | | 198.56 | 20.51 | 3.42 | 8.94 | 231.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| 43' (5:42/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
| 69' (5:29/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| 35' (5:54/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.91 | 0.00 | 0.00 | 0.00 | 14.91 |
| 2:06 hrs (5:14/km) Best long run for a long time. | | Comments(2) |
| | 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 | | 1.86 | 8.08 | 0.00 | 0.00 | 9.94 |
| 72' (4:31/km): 2 km warmup 13 km tempo-run @4:23/km 1 km cooldown Humidity 90%... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.41 | 0.00 | 0.00 | 0.00 | 5.41 |
| 51' (5:49/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.61 | 0.00 | 0.00 | 0.00 | 12.61 |
| 1:45 hrs (5:10/km) Underestimated the course, should have just been 90'.. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.73 | 0.00 | 3.42 | 0.00 | 7.15 |
| 53': absolutly flubbed interval training! After a warmup I had problems with the lap key of my watch and had to run completely by feel... 2 x 1000m in 3:55/ 4:01 with 400m jog (~2:10), 1 x 400m in 1:33. Then came a thunderstorm with heavy rain... Then 3 x 1000m in 3:56/ 4:04/ 4:09 with 400m jog (~2:10) Finished with a cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.42 | 0.00 | 0.00 | 0.00 | 3.42 |
| 32' (5:48/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.53 | 0.00 | 0.00 | 0.00 | 15.53 |
| 2:08 hrs (5:07/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day and 1st day at school for our younger son Henri. I'm getting old... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
| 72' (5:30/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.98 | 0.00 | 0.00 | 0.99 | 4.97 |
| 42' (5:18/km) incl. 8 x 35" fast with 1' jog | | Add Comment |
| | Race: |
Altstadtlauf Saarlouis (6.214 Miles) 00:39:49, Place overall: 19, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.48 | 0.00 | 0.00 | 6.21 | 8.69 |
| 2k warmup with 3 strides 10k-race at a curvy and windy course through a city. But I don't want to find excuses! I'm disappointed because I should be able to run faster. But to say it with Peter Sagan: why so serious? I will put on my running shoes tomorrow and go on with my training. Just because I like it! 2k cooldown | | 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' (6:02/km) Tired legs! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 67' (5:33/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.64 | 0.00 | 0.00 | 0.00 | 15.64 |
| 2:10 hrs (5:10/km) Mentally a very hard long run: headache because I banged my head the night before, tired legs, very humid weather, pain in knee, shin & Achilles, developed a blister, etc. But somehow managed to finish it... | | Comments(1) |
| | 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 | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 54' (5:24/km) Well rested! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.24 | 8.70 | 0.00 | 0.00 | 9.94 |
| 72' (4:30/km) 2 km easy 14 km MP-run @4:25/km | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 46´ (5:45/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 80' (5:20/km) In the hilly forest becausd it's hot again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.99 | 5.59 |
| 48' (5:22/km) 2 x (4 x 200m fast/200m jog), 10' easy between set Had to run in the forest because it's hot weather again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.53 | 0.00 | 0.00 | 0.00 | 15.53 |
| 2:03 hrs (4:54/km) The opposite of last sundays' long run: best one in a long, long time! I'll take it! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 58' (5:48/km) I love jogging! | | Comments(2) |
| | 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 | | 5.59 | 3.73 | 0.00 | 0.00 | 9.32 |
| 72' (4:50/km) Had to adjust my tempo run because of the humid weather, did 6 x 1 km ~4:17/km/ 1 km ~5:09/km | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 60' (5:54/km) Tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.47 | 0.00 | 0.00 | 0.75 | 6.22 |
| 52' (5:11/km) incl. 6 x 200m fast | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.16 | 0.00 | 0.00 | 0.00 | 16.16 |
| 2:11 hrs (5:02/km) Cancelled the planned halfmarathon because of 90° Fahrenheit at 6 pm (start time). Did this long run instead from 8 to 10 pm in the cooler night. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.56 | 20.51 | 3.42 | 8.94 | 231.43 |
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