2:59 !!!

December 2019

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201820192020
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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)

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: 3155 km (1960 miles)

          10k 39:49 / HM 1:26:27 / M 3:11:53

Short-Term Running Goals:

  • running 2200 miles in 2020
  • 10k < 38:00
  • HM < 1:25
  • M < 3:00

Long-Term Running Goals:

 Think less, run more, train smart, race better!

 

Personal:

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

Favorite Blogs:

Miles:This week: 39.33 Month: 169.28 Year: 169.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.849.940.622.98170.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' (5:43/km)

Crazy: this little tempo-run yesterday almost completely solved my hamstring problems! I just wanna shine!

With this run I reached last years' mileage!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.960.000.000.256.21

57' (5:19/km), 3 strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

54' (5:22/km) at lunch with the major of our city.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

27' (5:25/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.112.480.620.006.21

50' (5:01/km)

5 km easy uphill

5 km tempo downhill

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' (5:40/km) very relaxed

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

52' (5:11/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.756.22

50' (4:59/km) incl. 6 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.971.240.000.006.21

51' (5:07/km); 2 x 1 km M-pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

79' (5:17/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

61' (5:44/km), relaxed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:27/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

50' (4:59/km); 5k easy, 5k moderate

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' (5:35/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.996.21

50' (4:58/km), 8 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

1:41 hrs (5:22/km), quite hilly.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

59' (5:53/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

75' (6:50/km); ran a trail and some very steep hills with Jörg.

Merry Christmas!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

50' (4:57/km), 5 k easy, 5 k M-pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

73' (5:36/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.996.21

52' (5:14/km); 8 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

1:38 hrs (5:26/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' (5:19/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

60' (5:09/km) incl. 2 strides.

Failed my mileage goal of 2000 just by a bit, but I'm not afraid to set "high" goals. Have a great start into the next year! In Germany we say: Guten Rutsch!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.849.940.622.98170.38
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