| 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 | 118.68 | 1.86 | 5.59 | 0.00 | 126.13 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.19 | 0.00 | 0.00 | 0.00 | 11.19 |
| First run of the year after having a cold.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| moderate effort
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| with 5 strides
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| moderate
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| easy long run
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| moderate, lots of rain
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| with 3 strides
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 1.86 | 0.00 | 0.00 | 6.83 |
| Crescendo: 20´ easy, 15´ moderate, 10´ tempo
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| easy/moderate
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| jogging on snow
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| easy long run
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 2.48 | 0.00 | 6.21 |
| Doing 4 x 1k tempo (~4:25min/km)
+ 10´ strecthing
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| tired legs
+ 10´ core strength
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 42´ easy/moderate, 5 strides
+ 10´ stretching
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 3.11 | 0.00 | 6.84 |
| 60´ incl. 5 k "fast and relaxed" in 22:53 on a muddy and slightly hilly road. I´m not worried, it will get faster soon.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| 36' very easy + 10' core strength | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 94' easy & funny with Maike, Jens & Thomas (--> 5000m in 14:48, Holy cow!)
+ 10´ stretching
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| 34´ easy, 3 strides
Using a 4-day recovery block to test what works for my immediate marathon taper (last week). Looks like:
Monday: rest
Tuesday: 30-40´ easy with strides
Wednesday: rest
Thursday: 30-40´ easy with strides
Friday: return to normal schedule
There are 2 more opportunities when racing a 10k and a half to find out what works for me.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 118.68 | 1.86 | 5.59 | 0.00 | 126.13 |
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