2:59 !!!

5k time-trial

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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:

Miles:This week: 0.00 Month: 70.51 Year: 491.92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
211.2614.910.006.09232.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.000.0010.94

95' steady (5:24/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.000.000.009.69

79' steady (5:05/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy (6:04/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

58' easy, 3 strides (5:40/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.736.210.000.009.94

77' (4:50/km) incl. 10 km in 44:59 (unhappy)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

59' easy, 3 strides (5:44/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.490.000.000.0012.49

100' steady (4:59/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

88' steady (5:12/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

59' easy (6:04/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.002.9810.25

82' (4:57/km) incl. 12 x 400 (~93s"), 2' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy (5:52/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' easy, 3 strides (5:41/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.360.000.000.0013.36

1:45 hrs steady (4:53/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

90' steady (5:18/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

58' easy (5:44/km), 5 strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.117.460.000.0010.57

79' (4:38/km) incl. 12 km tempo-run in 52:13 (4:21/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' easy (5:49/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

58' easy (5:40/km), 3 strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

1:50 hrs steady (4:47/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

90' easy (5:36/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

78' easy (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

62' easy, 3 strides (5:32/km)

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Race: 5k time-trial (3.107 Miles) 00:19:11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.003.117.46

56' (4:39/km) incl. 5k time-trial in 19:11 (3:52/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

60' easy (5:40/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.401.240.000.0018.64

2:29 hrs steady (4:57/km), last 2 km @ MP

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

51' super easy (6:24/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
211.2614.910.006.09232.26
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