| 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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Year: | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 183.89 | 13.67 | 0.00 | 0.00 | 197.56 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 66´ (5:03/km) after 4 days of having a cold.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 65' (5:01/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 72' (5:39/km) with my boss | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.62 | 0.00 | 0.00 | 0.00 | 7.62 |
| 69' (5:36/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.41 | 0.00 | 0.00 | 0.00 | 11.41 |
| 100' (5:27/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 66' (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 |
| 64' (5:07/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 3.73 | 0.00 | 0.00 | 8.08 |
| 63' (4:53/km); 6 km @MP ~4:30-4:40/km | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 68' (5:23/km) with my boss | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.57 | 0.00 | 0.00 | 0.00 | 8.57 |
| 77' (5:33/km); hilly | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| 64' (5:15/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.62 | 0.00 | 0.00 | 0.00 | 11.62 |
| 108' (5:45/km); with Maike & Alex | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 4.97 | 0.00 | 0.00 | 8.70 |
| 69´ (4:44/km)
3 km warmup,
8 km @MP (4:23/km)
3,5 km cooldown
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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 |
| 63' (5:46/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
| 6 am: 3 km, 19' (6:11/km) 12 am: 12.5 km, 67' (5:19/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 67' (5:42/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.74 | 0.00 | 0.00 | 0.00 | 12.74 |
| 1:46 hrs (5:10/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.82 | 0.00 | 0.00 | 0.00 | 8.82 |
| 80' (5:36/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 4.97 | 0.00 | 0.00 | 9.32 |
| 72' (4:47/km) incl. 8 km @MP (4:22/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 66' (5:28/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 12 am: 47', 8.7 km (5:26/km); was supposed to run 200s, but came into a snowstorm. Ran less because I was very wet and couldn´t run well on the snow. 7 pm: 26', 4 km (6:25/km) on even more snow...hate it! | 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' (5:21/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
| 82' (5:17/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 183.89 | 13.67 | 0.00 | 0.00 | 197.56 |
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