| 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 | | 170.41 | 26.59 | 3.72 | 0.00 | 200.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 30' Jogging (5:57/km) Maximized recovery with a hot tub and stretching | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 1.86 | 0.00 | 9.50 |
| 80': 5k easy, 3x1k threshold/ 1k easy, 5k easy (5:15/km) Couldn't go faster, too tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 41' easy (5:36/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.29 | 9.32 | 0.00 | 0.00 | 13.61 |
| 12 am: 29' easy (5:36/km) 7 pm: 80' moderate (4:48/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 42' Jogging (6:03/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.93 | 0.00 | 0.00 | 0.00 | 12.93 |
| 1:48 hrs easy with lots of hills (5:12/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 43' Jogging (5:46/km) | | 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 A stiff neck lead to a bad headache. To need to run with that pain... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 44' easy, 3 strides (5:28/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.29 | 9.32 | 0.00 | 0.00 | 13.61 |
| 6 am: 31' easy (5:41/km) 5 pm: 80' moderate (4:52/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
| 42' Jogging (5:46/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.42 | 0.00 | 0.00 | 0.00 | 3.42 |
| 30´ easy, 3 strides (5:23/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| 1:47 hrs easy with a lot of hills (5:21/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.84 | 4.22 | 1.24 | 0.00 | 11.30 |
| 11 am: 50' moderate (4:38/km) 18 pm: 40' easy (5:24/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.17 | 0.00 | 0.00 | 0.00 | 3.17 |
| 30' Jogging (5:48/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.86 | 3.73 | 0.62 | 0.00 | 6.21 |
| 50´ moderate (4:51/km)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 84' easy (5:37/km) | | 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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 41' easy (5:33/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| 82' easy with Wombat (5:23/km) | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 39' (5:32/km) | | 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 | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| 90' (5:33/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| 45' (5:27/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.22 | 0.00 | 0.00 | 0.00 | 5.22 |
| 46' (5:29/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| 110' (5:12/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
| 45' (5:32/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 93' (5:14/km) | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.94 | 0.00 | 0.00 | 0.00 | 10.94 |
| 95' (5:23/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 170.41 | 26.59 | 3.72 | 0.00 | 200.72 |
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