2:59 !!!

Altstadtlauf Saarlouis

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 9.26 Year: 699.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.5620.513.428.94231.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

43' (5:42/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

69' (5:29/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

35' (5:54/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.910.000.000.0014.91

2:06 hrs (5:14/km)

Best long run for a long time.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.868.080.000.009.94

72' (4:31/km):

2 km warmup

13 km tempo-run @4:23/km

1 km cooldown

Humidity 90%...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.410.000.000.005.41

51' (5:49/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.610.000.000.0012.61

1:45 hrs (5:10/km)

Underestimated the course, should have just been 90'..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.003.420.007.15

53': absolutly flubbed interval training!

After a warmup I had problems with the lap key of my watch and had to run completely by feel...

2 x 1000m in 3:55/ 4:01 with 400m jog (~2:10), 1 x 400m in 1:33. Then came a thunderstorm with heavy rain...

Then 3 x 1000m in 3:56/ 4:04/ 4:09 with 400m jog (~2:10)

Finished with a cooldown

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

32' (5:48/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.530.000.000.0015.53

2:08 hrs (5:07/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day and 1st day at school for our younger son Henri. I'm getting old...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

72' (5:30/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.980.000.000.994.97

42' (5:18/km) incl. 8 x 35" fast with 1' jog

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Race: Altstadtlauf Saarlouis (6.214 Miles) 00:39:49, Place overall: 19, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.006.218.69

2k warmup with 3 strides

10k-race at a curvy and windy course through a city. But I don't want to find excuses! I'm disappointed because I should be able to run faster. But to say it with Peter Sagan: why so serious? I will put on my running shoes tomorrow and go on with my training. Just because I like it!

2k cooldown

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

54' (6:02/km)

Tired legs!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

67' (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.640.000.000.0015.64

2:10 hrs (5:10/km)

Mentally a very hard long run: headache because I banged my head the night before, tired legs, very humid weather, pain in knee, shin & Achilles, developed a blister, etc. But somehow managed to finish it...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:24/km)

Well rested!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.248.700.000.009.94

72' (4:30/km)

2 km easy

14 km MP-run @4:25/km

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

46´ (5:45/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

80' (5:20/km)

In the hilly forest becausd it's hot again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.995.59

48' (5:22/km)

2 x (4 x 200m fast/200m jog), 10' easy between set

Had to run in the forest because it's hot weather again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.530.000.000.0015.53

2:03 hrs (4:54/km)

The opposite of last sundays' long run: best one in a long, long time! I'll take it!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' (5:48/km)

I love jogging!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.593.730.000.009.32

72' (4:50/km)

Had to adjust my tempo run because of the humid weather, did 6 x 1 km ~4:17/km/ 1 km ~5:09/km

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

60' (5:54/km)

Tired.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.756.22

52' (5:11/km) incl. 6 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.160.000.000.0016.16

2:11 hrs (5:02/km)

Cancelled the planned halfmarathon because of 90 Fahrenheit at 6 pm (start time). Did this long run instead from 8 to 10 pm in the cooler night.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.5620.513.428.94231.43
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