Jan 23, 2018
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
10k 37:24 (2009)
HM 1:23:42 (2009)
M 3:16:46 (2018)
last 5 races:
17/09/16: 10k 43:00 (19th overall, 5.M35)
18/06/17: 5,5k 21:50 (triathlon-relay)
18/09/22: 10k 39:58 (17th overall, 2.M35)
18/10/07: HM 1:29:14 (30th overall, 7.M35)
18/10/28: M 3:16:46 (2083rd overall, 384.M35)
Short-Term Running Goals:
Long-Term Running Goals:
married, two children, born 1981, 40 hours-a-week-job in a local townhall
Tired legs because I dug the garden the last two days. But as in the last few days it began to feel good after 40 minutes.
felt like crap because of stomach cramps, got better after 40 minutes again...
61´ easy fartlek (300-1000m segments fast with longer easy running in between)
after an 8 hrs work day and then 2 hrs gardening. Amazing what a body is able to handle if it gets enough sleep.
What a day...not worth mentioning! Hectic, taxing, annoying and no running.
Nice times will come!
67' incl. 30' tempo ~4:30/km
Would be a nice pace for my marathon in October...(-;
Ran exactly the same mileage as last week! No progression! (-: