| 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 | 182.02 | 7.21 | 0.00 | 9.35 | 198.58 |
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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 |
| 85' (5:39/km) Very tired, need to adjust training to work life. Will get better soon, hopefully! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 64' (5:29/km) Better than yesterday. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 58' (5:38/km) Every 2nd day is a crap day like today. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 54' (5:34/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 90' (5:18/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| 36' (5:58/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.21 | 0.00 | 0.00 | 0.00 | 12.21 |
| 104' (5:17/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" - last election of the year, worked 14 hours. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.59 | 0.00 | 0.00 | 1.24 | 7.83 |
| 67' (5:21/km) incl. 10 x 200m in the woods (47/48/46/47/46/46/46/46/46/45) with 300m jog (~1:46) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 7.21 | 0.00 | 0.00 | 7.21 |
| 63' (5:28/km) Much lower average heart rate than the days before. Hoping for a good sign! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.29 | 0.00 | 0.00 | 0.37 | 4.66 |
| 41' (5:30/km) incl. 3 x 200m in the woods in 44/47/47 with 300m jog (~1:46) | Add Comment |
| Race: |
Firmenlauf Homburg (3.188 Miles) 00:19:37, Place overall: 47 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.16 | 0.00 | 0.00 | 3.19 | 8.35 |
| 3,1 km warm-up 5,13 km race official in 19:37. I don't exactly know if the course is certified, but everyone's GPS-watches show 100-150m more than 5 km. So what: Began a bit too fast (1st km 3:34) and then came the hilly part on a dirty road. Still a good start. 47th place of 4.867 runners. 5,2 km cool-down | 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 | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| 112' (5:35/km) Took it easy because of tomorrow's triathlon-relay. | Add Comment |
| Race: |
Triathlon Neunkirchen (3.312 Miles) 00:21:14 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.86 | 0.00 | 0.00 | 3.31 | 9.17 |
| 73' incl. the same 5.5k cross-race I ran a year ago (the course was a bit hilly through a forest with a difficult underground; my watch says 5.33 km). Ran 21:14, 36s faster than last year. I'm happy about that. | Comments(3) |
| 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 | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| 35' (5:51/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 |
| 64' (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 |
| 98' (5:31/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| 39' (5:59/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 |
| 110' (5:18/km) First really flat run since weeks! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| 62' (5:34/km) Again best run of the week, again the day after a long run. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
| 41' (6:09/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 | 10.44 | 0.00 | 0.00 | 0.00 | 10.44 |
| 91' (5:24/km) Hottest day of the week with 104° Fahrenheit. When I finished my run at 10 in the evening, it still were 86°... | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 44' (6:15/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 1.24 | 9.32 |
| 78' (5:12/km) incl. 10 x 200m fast | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| 2:02 hrs (5:18/km) Very late long run because of the heat. Finished at 10.30 at night! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 47' (5:47/km) First run at Haldensee/Austria. Really happy with the first half of the year. If I can be as consistent in the 2nd half of the year, I will reach my goal of 2000 miles! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 182.02 | 7.21 | 0.00 | 9.35 | 198.58 |
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