| 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 | | 180.53 | 21.74 | 8.45 | 0.00 | 210.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 62' easy, 3 strides with Guy Happy New Year to all of you! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.48 | 9.32 | 0.00 | 0.00 | 11.80 |
| 90' with 15k tempo-run in the woods Attacked by a dog, but he luckily didn't bite me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 81' easy with Guy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 2.86 | 0.00 | 7.46 |
| 60' incl. 4,6 k hill-run, 190 m difference in altitude Hill-run 1:40 min. faster than 5 months before! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 40' Jogging | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.67 | 0.00 | 0.00 | 0.00 | 13.67 |
| 2:00 hrs easy | | 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' Jogging | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 60' easy after a hard work day. It was great to get a free mind! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 91' easy, 5x30" strides | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| 61' easy Twisted my ankle heavily in a pothole. It hurts, but it's not swollen. I twisted my ankles several times in my life. I'm professional in dealing with that... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 64' easy on snow Ankle hurts a bit still, but easy running is no problem. | | 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 | | 14.73 | 0.00 | 0.00 | 0.00 | 14.73 |
| 2:05 hrs easy with perfect conditions for a cross-run: hills, woods, rain, storm, mud... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 60' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.67 | 1.86 | 1.86 | 0.00 | 7.39 |
| 60' progressive-run Found a good balance between volume and intensity the last weeks. Hope I'm able to hold on. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 64' 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 | | 1.24 | 4.35 | 3.73 | 0.00 | 9.32 |
| 70' moderate/fast over a hilly course | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 64' 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 |
| I'm having a cold. Need to rest for a few days. | | 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: Having a cold | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| 61' easy with 3x30" strides Back to running after 2 days having a cold. Luckily it disappeared very fast. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 59' easy on snow Too cold and slippery for my planned fartlek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
| 68' with Guy, still very cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 6.21 | 0.00 | 0.00 | 9.32 |
| 74' incl. 50' MP on snow & ice | | 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 When I studied my training logs from last year, I realized that injuries always occured when I ran close to or over 300 km (186 miles) per month. For 2019, my goal is to run 300 km (186 miles) per month in pre-season and cut back before races to 250 km (155 miles). Speaking of intensity, I am always looking for the green light for my easy runs and the yellow light for my faster runs. I will leave the red light for races. Just being more consistent (and therefore less injured/sick) will lead me to new heights in mileage. Since I nearly reached my goal for this month, I will take it very easy and reduce mileage to make sure I am fully recovered when February starts. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 95' easy | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 60' easy Crazy: I'm working in the city 9 miles away and 300-700 feet lower in altitude from home. While in the city there was no or just a little bit of snow, I ran on 6-8 inches here and in addition, the wetness froze up again...No, as a runner I don't like snow too much! | | 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 Tough conditions: 10 inches of snow. After 3 miles, I changed my route to the roads so that I don't slide that much. | | 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 We are at 15 inches of snow after a snow storm the whole day. Since I always take a day off per week, it wasn't a hard decision to take it today... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| 80' easy with Guy, 10-15 inches of snow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 180.53 | 21.74 | 8.45 | 0.00 | 210.72 |
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