| 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 | 156.84 | 9.94 | 0.62 | 2.98 | 170.38 |
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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 |
| 57' (5:43/km) Crazy: this little tempo-run yesterday almost completely solved my hamstring problems! I just wanna shine! With this run I reached last years' mileage! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.96 | 0.00 | 0.00 | 0.25 | 6.21 |
| 57' (5:19/km), 3 strides | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.28 | 0.00 | 0.00 | 0.00 | 6.28 |
| 54' (5:22/km) at lunch with the major of our city. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 27' (5:25/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 2.48 | 0.62 | 0.00 | 6.21 |
| 50' (5:01/km) 5 km easy uphill 5 km tempo downhill | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 57' (5:40/km) very relaxed | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 52' (5:11/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.47 | 0.00 | 0.00 | 0.75 | 6.22 |
| 50' (4:59/km) incl. 6 x 200m fast | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 55' (5:33/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 1.24 | 0.00 | 0.00 | 6.21 |
| 51' (5:07/km); 2 x 1 km M-pace | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 79' (5:17/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' (5:44/km), relaxed. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 55' (5:27/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 3.11 | 0.00 | 0.00 | 6.22 |
| 50' (4:59/km); 5k easy, 5k moderate | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 56' (5:35/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.22 | 0.00 | 0.00 | 0.99 | 6.21 |
| 50' (4:58/km), 8 x 200m fast | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.62 | 0.00 | 0.00 | 0.00 | 11.62 |
| 1:41 hrs (5:22/km), quite hilly. | 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' (5:53/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 |
| 75' (6:50/km); ran a trail and some very steep hills with Jörg. Merry Christmas! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 3.11 | 0.00 | 0.00 | 6.22 |
| 50' (4:57/km), 5 k easy, 5 k M-pace | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 73' (5:36/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.22 | 0.00 | 0.00 | 0.99 | 6.21 |
| 52' (5:14/km); 8 x 200m fast | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.19 | 0.00 | 0.00 | 0.00 | 11.19 |
| 1:38 hrs (5:26/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 |
| 59' (5:19/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 60' (5:09/km) incl. 2 strides. Failed my mileage goal of 2000 just by a bit, but I'm not afraid to set "high" goals. Have a great start into the next year! In Germany we say: Guten Rutsch! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 156.84 | 9.94 | 0.62 | 2.98 | 170.38 |
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