| 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 | | 104.34 | 18.33 | 0.00 | 4.22 | 126.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.86 | 0.00 | 0.00 | 0.00 | 2.86 |
| 27' (5:48/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| 61' (5:43/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.86 | 0.00 | 0.00 | 0.00 | 2.86 |
| 27' (5:47/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| 33' (5:14/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 58' (5:17/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62' easy, 3 strides (5:38/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.68 | 6.21 | 0.00 | 0.00 | 6.89 |
| 53' moderate (4:44/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 61' Jogging (6:00/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 1.55 | 6.21 |
| 48' (4:50/km) incl. 8 x (1' fast/ 4' easy) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 6.28 |
| 57' easy (5:41/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 |
| 73' moderate (4:51/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.39 | 0.00 | 0.00 | 0.19 | 7.58 |
| 65' easy, 3 strides (5:21/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.84 | 0.00 | 0.00 | 6.84 |
| 52' moderate (4:43/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 59' Jogging (5:53/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 63' easy fartlek (5:09/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 63' Jogging (6:07/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 5.28 | 0.00 | 0.00 | 10.56 |
| 86' easy/moderate (5:04/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62' easy (5:37/km) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 2.48 | 9.81 |
| 80' (5:03/km) incl. 10 x 400 (100/97/96/95/95/95/92/94/92/87) and 400m easy 2:13-2:17
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 104.34 | 18.33 | 0.00 | 4.22 | 126.89 |
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