| 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 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 186.95 | 0.00 | 17.46 | 7.52 | 211.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 53' (5:16/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 4.35 | 0.00 | 8.70 |
| 68' (4:53/km) incl. 7 km tempo-run in 30:17 (4:20/km). It was on crushed rocks around Haldensee at 1.100m altitude. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.62 | 0.00 | 0.00 | 0.00 | 11.62 |
| 100' (5:20/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 39' (5:50/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 | | 3.36 | 0.00 | 0.00 | 0.37 | 3.73 |
| 32' (5:21/km) incl. 3 x 200m fast | | Add Comment |
| | Race: |
23. Eselsburger-Tal-Lauf (13.109 Miles) 01:26:27, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.85 | 0.00 | 13.11 | 0.00 | 16.96 |
| 3.2 km warm-up with 3 strides Halfmarathon in 1:26:27 hrs. The course was 20% on asphalt, 80% over dirty roads and even gras. Very happy with the result (last half was 1:29:14), it's the next step in the right direction! 3 km cool-down | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 42' (6:03/km) Ran with an average of 110 bpm which means 64% of HRmax. This is Jogging at its best! (-; | | 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 | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 62' (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 |
| 92' (5:23/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 |
| 44' (6:03/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 0.00 | 0.00 | 7.52 |
| 65' (5:20/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.54 | 0.00 | 0.00 | 0.00 | 14.54 |
| 2:04 hrs (5:18/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 | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 8 AM: 20' (5:39/km) 6 PM: 44' (5:25/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 |
| 91' (5:21/km); hilly through the forest because of the heat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 8 AM: 23' (5:51/km) 6 PM: 45' (5:22/km) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 74' (5:16/km) | | 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' (5:33/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| 2:09 hrs (5:37/km) Took it very easy because it's hot again... | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| 6 AM: 24' (6:04/km) 7 PM: 49' (5:36/km), hot | | 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 | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 81' (5:23/km) Despite of the heat (95° Fahrenheit at 8 PM) great run. Tried to raise volume a bit last week which resulted in sore thighs, calfs and pain in the shins. Everytime I run more than 50 miles (80 kilometers), I risk an injury. Need to accept that, for now! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| 53' (5:52/km) New heat records in Europe! Very hard to run! But my son Paul (8) came with me on his bike. Drives like Alaphilippe! (-: | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.75 | 5.47 |
| 46' (5:15/km) incl. 6 x 200m fast | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.92 | 0.00 | 0.00 | 0.19 | 3.11 |
| 29' (5:42/km) incl. 3 strides | | Add Comment |
| | Race: |
Sander Straßenlauf Kaiserslautern (6.214 Miles) 00:40:03, Place overall: 19, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 6.21 | 11.18 |
| 3 km warmup with strides 10 km-race in 40:03. It was hot the whole week (up to 40° Celsius/ 104° Fahrenheit), but cooled down today. I thought that might bring a good performance. But I couldn't run well today. Could be because of the humidity, the 3 km of crushed rocks or myself. As I'm running a serious of races to prepare for Ulm-Marathon, I knew there would be good and bad races. I don't care too much about it. Still was a good training. 5 km cooldown | | 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 day
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.47 | 0.00 | 0.00 | 0.00 | 5.47 |
| 51' (5:46/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 |
| 97' (5:43/km) Highest mileage I ever ran in one month. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 186.95 | 0.00 | 17.46 | 7.52 | 211.93 |
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