2:59 !!!

Sparkassen Citylauf Merzig

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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)

Short-Term Running Goals:

  • 5k < 19:00
  • 10k < 39:00

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

Favorite Blogs:

Miles:This week: 0.00 Month: 66.54 Year: 487.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
201.956.830.626.95216.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

2:01 hrs (5:08/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

70´ (5:44/km) with my boss

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.804.970.620.008.39

64' (4:42/km) incl. 9 km MP @4:29/km on a hilly course (+50m attitude)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

12.30 pm: 67', 12.3 km (5:27/km)

18.30 pm: 23', 4 km (5:43/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.000.000.625.41

45' (5:11/km); 5 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.123.35

30' (5:32/km); 1 x 30" fast

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Race: Sparkassen Citylauf Merzig (6.214 Miles) 00:39:27, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.006.2112.73

30´ warum-up, 5.5 km (5:35/km) incl. 3 x 20" strides
 
10 k-road race in 39:27 min.; the course was a bit hilly with some curves, but I liked it very much. And it was quite windy. Did "easy" at the first km and then found my rhythm. And I was able to run a good bit faster over the last 2-3 km. As I did mostly easy mileage and just a few marathon-pace runs in the last months, I am happy with the result. I think it was a good training for next weekends´ half-marathon.
 
27´ cool-down, 5 km (5:25/km); tried to get some more mileage in. I wasn´t as destroyed as last year where I could barely run a cool-down after the races. 
 
PB for my 2nd running career by 22 seconds, but there are still 2 minutes left to my lifetime-PB!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

66' (6:00/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.000.007.95

68' (5:21/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.0010.38

91' (5:26/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.000.007.12

63' (5:29/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.160.000.000.0015.16

2:08 hrs (5:15/km)

After a sleepless night because our son had to go to hospital.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:30/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

60' (5:00/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

63' (5:26/km) with my son Paul on the bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

56' (5:14/km); last time with my boss for some time. We will have a shutdown, but I'm still allowed to run if I run alone.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.420.000.000.0013.42

1:49 hrs (5:03/km); very hilly

Took off yesterday because my wife's got fever in the night from Friday to Saturday. As I am also not 100% fit, I wanted to save my energy to fight the illness. As I was still fit today and as my marathon is cancelled also, I could let it roll a bit faster than usual...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

67' (5:48/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.721.860.000.007.58

63' (5:12); km 10-12 faster, fantastic running feeling today!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

96' (5:19/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:00 hrs (5:13/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

67' (5:48/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' steady & hilly (5:23/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' (5:41/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
201.956.830.626.95216.35
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