2:59 !!!

Gutsweiherlauf

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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
1727.31144.1941.1246.751959.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

62' easy, 3 strides with Guy

Happy New Year to all of you!

Comments
From Tom K on Tue, Jan 01, 2019 at 05:39:03 from 107.77.253.8

Hey, you are the mileage leader for 2019 so far! Keep it up!

And Happy New Year to you!

From Martin on Tue, Jan 01, 2019 at 09:30:34 from 93.225.26.223

Ha, that is impossible! But I want to stay at the first page of the leader board...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.489.320.000.0011.80

90' with 15k tempo-run in the woods

Attacked by a dog, but he luckily didn't bite me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

81' easy with Guy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.002.860.007.46

60' incl. 4,6 k hill-run, 190 m difference in altitude

Hill-run 1:40 min. faster than 5 months before!

Comments
From Rhett on Fri, Jan 04, 2019 at 13:39:14 from 66.185.238.62

Week 1 of 2019 is going strong!

From Martin on Sat, Jan 05, 2019 at 09:08:54 from 91.21.194.128

Thanks, hope I am able to hold that level. To mileage in december is very impressive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

40' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.670.000.000.0013.67

2:00 hrs easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy after a hard work day. It was great to get a free mind!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

91' easy, 5x30" strides

Comments
From Rhett on Wed, Jan 09, 2019 at 16:17:44 from 66.185.238.62

You are on fire this month. What's the weather like there this time of year?

From Martin on Thu, Jan 10, 2019 at 05:39:15 from 212.88.157.202

Hey Rhett!

My goal is to run 300 km (~186 miles) per month. When I reached that goal, I will take it easy for the rest of that month.

Right now we´re at 32 degress fahrenheit with just a bit snow. That´s because I am living in the south-west of Germany close to France where we have a strong influence of the gulf-stream. You may have heard that escpecially the Alps are sunk in snow at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

61' easy

Twisted my ankle heavily in a pothole. It hurts, but it's not swollen. I twisted my ankles several times in my life. I'm professional in dealing with that...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

64' easy on snow

Ankle hurts a bit still, but easy running is no problem.

Comments
From jtshad on Sat, Jan 12, 2019 at 08:57:28 from 65.129.148.50

Hope the ankle keeps improving.

From Martin on Sat, Jan 12, 2019 at 13:30:33 from 91.21.194.128

It does, thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.730.000.000.0014.73

2:05 hrs easy with perfect conditions for a cross-run: hills, woods, rain, storm, mud...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.671.861.860.007.39

60' progressive-run

Found a good balance between volume and intensity the last weeks. Hope I'm able to hold on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

64' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.244.353.730.009.32

70' moderate/fast over a hilly course

Comments
From Tom Slick on Fri, Jan 18, 2019 at 11:13:42 from 174.148.93.253

What's next on your racing agenda ?

From Martin on Fri, Jan 18, 2019 at 15:06:13 from 91.21.194.128

I will run a few 10k and 1 or 2 halfs in spring. Just running some races and looks how it's working...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm having a cold. Need to rest for a few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day: Having a cold

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

61' easy with 3x30" strides

Back to running after 2 days having a cold. Luckily it disappeared very fast.

Comments
From jtshad on Thu, Jan 24, 2019 at 13:02:58 from 141.221.191.225

Glad you are feeling better.

From Martin on Thu, Jan 24, 2019 at 13:15:09 from 217.238.69.151

Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' easy on snow

Too cold and slippery for my planned fartlek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

68' with Guy, still very cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.116.210.000.009.32

74' incl. 50' MP on snow & ice

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

When I studied my training logs from last year, I realized that injuries always occured when I ran close to or over 300 km (186 miles) per month. For 2019, my goal is to run 300 km (186 miles) per month in pre-season and cut back before races to 250 km (155 miles). Speaking of intensity, I am always looking for the green light for my easy runs and the yellow light for my faster runs. I will leave the red light for races.

Just being more consistent (and therefore less injured/sick) will lead me to new heights in mileage.

Since I nearly reached my goal for this month, I will take it very easy and reduce mileage to make sure I am fully recovered when February starts.

Comments
From Tom Slick on Sat, Jan 26, 2019 at 12:25:43 from 174.148.158.93

Way to listen to your body talk and act upon it! Keep up the great work!

From Rhett on Sat, Jan 26, 2019 at 19:33:46 from 206.174.163.107

It sounds like you have a great plan to stay healthy this year.

From Martin on Mon, Jan 28, 2019 at 00:21:25 from 212.88.157.202

Thanks! Trying to be smart with my training! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

95' easy

Comments
From Tom Slick on Sun, Jan 27, 2019 at 22:58:35 from 66.87.126.73

Nice base run....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' easy

Crazy: I'm working in the city 9 miles away and 300-700 feet lower in altitude from home. While in the city there was no or just a little bit of snow, I ran on 6-8 inches here and in addition, the wetness froze up again...No, as a runner I don't like snow too much!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

61' easy

Tough conditions: 10 inches of snow. After 3 miles, I changed my route to the roads so that I don't slide that much.

Comments
From Rhett on Tue, Jan 29, 2019 at 14:11:16 from 66.185.238.62

Over 200 for the month!

From Martin on Tue, Jan 29, 2019 at 14:46:40 from 217.238.69.151

Indeed! I do not pay attention to the words I wrote a few days ago...but things are going well and I feel great. Let's see the result soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

We are at 15 inches of snow after a snow storm the whole day. Since I always take a day off per week, it wasn't a hard decision to take it today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

80' easy with Guy, 10-15 inches of snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.470.000.000.004.47

40' Jogging

Rain on the snow, impossible to run...want this german winter back! 😁

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.736.210.000.008.94

65' incl. 10k tempo-run in 42:55

Hoped for more/faster, but I will be patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:03 hrs easy

after a hard night with my son having a cold...

Comments
From Rhett on Mon, Feb 04, 2019 at 08:12:55 from 66.185.238.62

That's rough when you have a sick child. How old is your boy? My youngest is almost 13 so I don't deal with that much anymore, but I have 4 kids so I remember those nights. Good job getting a run in.

From Martin on Mon, Feb 04, 2019 at 15:36:35 from 217.238.69.151

My sons are almost 6 and 8, so that's not happening too often. But I'm getting older and some missed hours at night play I bigger role in recovery. (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Perfect rest day again: I felt a little cold and was very tired because of two not so great nights with my son being sick. I slept in on the couch watching the recorded Superbowl from last night...waking up 2 hours later, I am feeling much better already!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

47' easy

Not what I would call a great day: after a stressful work day, I hurried to the sports field to run while my son Paul played football. But half of the field was full of snow, I had a headache and my left knee hurted when I started to run. Enough reasons to cancel the planned cruise intervals and run easy...tomorrow will be a new day! :-/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.190.000.000.000.19

Knee pain from the beginning, so even yesterday was too much. Will take another day off tomorrow and try again friday. )-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Comments
From Rhett on Sun, Feb 10, 2019 at 10:36:44 from 66.185.237.66

Smart to take a rest day with the knee bothering you. You predicted that if you went too many miles in 1 month that you would get an injury.

From Martin on Mon, Feb 11, 2019 at 14:21:25 from 217.238.69.151

You are right and I was also right, unfortunatly. But I will be back in the next few days!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

31' Jogging

Very careful, no pain anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.790.000.000.003.79

36' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.000.000.004.79

46' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.005.47

52' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

60' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

80' easy

Comments
From Rhett on Tue, Feb 19, 2019 at 09:05:08 from 66.185.238.62

Are you feeling healthy?

From Martin on Tue, Feb 19, 2019 at 11:35:34 from 217.238.69.151

Yes, finally this injury is gone!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.002.426.77

54' incl. 5x3' fast with 3' rest

Knee is fit again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

46' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.000.000.007.58

61' moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

88' Jogging with the mayor of my hometown (and therefore my boss)

Comments
From Donald Davis on Fri, Feb 22, 2019 at 15:28:30 from 24.119.22.216

I wish I had local leaders getting out and being good examples of healthy living!

From Martin on Fri, Feb 22, 2019 at 15:30:44 from 217.238.69.151

Absolutly! He ran several marathons sub3, we will do also! You sooner and me later!😁

From Donald Davis on Fri, Feb 22, 2019 at 15:54:50 from 24.119.22.216

We will both get there soon. Do you have your next marathon or marathons already scheduled?

From Martin on Fri, Feb 22, 2019 at 15:59:19 from 217.238.69.151

Yes: I will try to lower my times at 10k and halfmarathon in this spring. In June I want to start training for Munich Marathon which is October 13th.

From Donald Davis on Fri, Feb 22, 2019 at 16:11:33 from 24.119.22.216

Fun, my next marathon is in May in the city of Ogden, Utah.

From Martin on Fri, Feb 22, 2019 at 16:20:20 from 217.238.69.151

I know, it will be your great day, your training is amazing! Are ypu running any races before?

From Donald Davis on Sun, Feb 24, 2019 at 08:12:00 from 96.18.197.98

I haven't signed up for anything yet. Weather here in Idaho does not allow many races before May, and I am also a little cheap when it comes to paying for races!

From Martin on Sun, Feb 24, 2019 at 08:51:57 from 217.238.68.224

We expect 68 degrees the next days which makes it easier to train. Do you stil have a lot of snow?

How much does a race cost in US? Our big marathons cost between 60 and 100 Euros (Dollar is nearly the same). But the 10k race I ran this morning cost 7 Euros which is quite expensive here.

From Donald Davis on Sun, Feb 24, 2019 at 09:27:53 from 96.18.197.98

It has been a snowy winter here in Southeast Idaho, although it is not very uncommon either. Last winter was super warm and dry, and I got to run outside in short sleeves in January (which is HIGHLY unusual).

"Big" marathons in the US (like Boston, New York, Chicago) can be in the 200-300USD range. Very good local marathons with several thousand participants run in the same range as your races (60-100USD). Half marathons are usually 10-15USD less than the marathon on the same day.

By 7 euros, did you mean 70 euros?

From Martin on Sun, Feb 24, 2019 at 10:36:10 from 217.238.68.224

No, 7 Euros! Those are small races, the main event (10 k) had 166 participants.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

37' easy, 3x30" strides

Comments
From Rhett on Sat, Feb 23, 2019 at 10:21:47 from 66.185.237.66

I love strides.

From Martin on Sun, Feb 24, 2019 at 08:47:54 from 217.238.68.224

I like an even tempo in my runs more. Because I'm a speedy runner, I don't need much of them.

Race: Gutsweiherlauf (6.214 Miles) 00:40:46, Place overall: 22, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.006.2110.25

3,5k warmup with 3 strides

10k-race: This race is on a hilly course in the woods. The course was dry because of sunny weather (42 degrees). It's more a cross-race than a flat 10k. I ran hard and tried to relax, it was a good start in the season and a good training for the upcoming races.

3k cool-down

Comments
From Rhett on Wed, Feb 27, 2019 at 17:07:27 from 66.185.237.66

Excellent race and an excellent time for what sounds like a tough course. That’s a great way to kick start the year.

From Tom Slick on Wed, Feb 27, 2019 at 21:46:22 from 66.87.127.75

Nice!!!! What’s next runnerman?

From Martin on Thu, Feb 28, 2019 at 13:17:39 from 217.238.68.224

Thanks! I'm happy with the race and I'm feeling a good training effect! Will run a 10k in March 10th. So there's just enough time to recover and get fresh legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.880.000.000.005.88

52' easy at lunch

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.009.38

79' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.790.000.000.003.79

35' Jogging

At least a few miles at the end of a long day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.001.557.76

62' incl. 10 x 1' fast/ 1' easy

Absolutly one of my favourite workouts! Wanted to push under 10k-pace to get another training stimulus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' easy

Comments
From Tom Slick on Sat, Mar 02, 2019 at 21:56:00 from 66.87.127.64

Way to keep those feet moving?

From Martin on Sun, Mar 03, 2019 at 14:18:06 from 217.238.68.224

Please explain what you mean!

From Tom Slick on Sun, Mar 03, 2019 at 15:28:46 from 66.87.127.64

Just a positive thought on your mileage for the week...

From Martin on Sun, Mar 03, 2019 at 15:41:56 from 217.238.68.224

Ah, I was confused because of the interrogation mark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.001.860.009.32

75' mostly easy incl. a short tempo-run from km 10 to 13

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62´ easy

through an upcoming storm, it was a bit scary in the woods with branches flying and trees bending in the wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.002.056.40

50': warmup with 3 strides

4 x 3' fast with 2' jog

Cooldown with 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

23' easy

After another 10-hour workday I motivated myself to go for a run at 8 pm and got washed by a storm with hail...stopped the run and finished that damn day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.004.350.009.32

71': warmup with 3 strides

3 x 10' threshold-pace with 3' rest

cooldown

Comments
From Rhett on Fri, Mar 08, 2019 at 17:01:04 from 66.185.237.66

Nice repeats. Very similar to what I did today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

1:46 hrs easy through the next storm...scary! Crazy weather here the last days!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned rest day because of a sick headache. I'm trying to listen to my body...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.001.126.09

51' incl. 2 x (3 x 1' fast/ 1' easy), 13' easy between sets

Ran at 9 pm in the rain after another long workday. Not much fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

58' easy

Late run again because of my son's birthday. Hamstrings a bit stiff after yesterday's workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.660.000.000.007.66

65' easy

I need to accept that the stress at work affects my constitution more than I want. With another storm with lots of rain, I felt tired and my legs heavy. This was one of the worst runs of my life (hopefully)! Better times to come, but for now I will need to go through this hell until June...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

61' easy

Seems like I have a little stomach flu. That's all I can handle at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a stomach flu

Need to change a few things to get into higher mileage training again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

64' very easy

Still having that stomach flu...

Comments
From Tom Slick on Mon, Mar 18, 2019 at 16:42:36 from 174.148.94.173

Getting sick in the winter time sucks! Martin, when are you going to do the Boston Marathon?

From Martin on Tue, Mar 19, 2019 at 02:29:02 from 212.88.157.202

Hey, maybe I will be able to qualify some day. But that trip would be very expensive, I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55´ easy at lunch, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

70' easy (5:34/km)

Still my legs are a little bit sore. Think that is still an impact of that stomach flu. But it's getting better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

45´ easy (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.860.000.000.0012.86

1:49 hrs easy to moderate (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

31' Jogging (6:08/km)

Comments
From Rhett on Sat, Mar 23, 2019 at 18:29:57 from 66.185.237.66

It looks like you had a nice relaxing week of running. Good job.

From Martin on Sun, Mar 24, 2019 at 03:17:51 from 217.238.64.158

Thanks! Need to take an easier approach to be able to run more miles. But I get great advice, so there is a (big) plan! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

7:30 AM: 69' easy (5:29/km) on a beautifil & peaceful morning

5:30 PM: 22' easy (5:30/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42' easy, 3 strides (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.998.700.000.009.69

75' moderate (4:50/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

45' easy (5:23/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.230.000.000.0013.23

1:49 hrs easy (5:06/km) at a beautiful, sunny morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

43' easy, 3 strides

Comments
From Rhett on Sat, Mar 30, 2019 at 17:02:13 from 66.185.237.66

Nice week!

From Martin on Sat, Mar 30, 2019 at 17:49:28 from 79.241.255.65

Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.343.731.240.0010.31

80' progression run (4:49/km)

km 1-3: easy, km 4-8: moderate, km 9-14: marathon-pace, km 15-16: threshold

Comments
From jtshad on Thu, Apr 04, 2019 at 10:18:23 from 141.221.191.225

Great training run!

From Martin on Thu, Apr 04, 2019 at 13:52:47 from 217.238.17.71

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

30' Jogging (5:57/km)

Maximized recovery with a hot tub and stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.001.860.009.50

80': 5k easy, 3x1k threshold/ 1k easy, 5k easy (5:15/km)

Couldn't go faster, too tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

41' easy (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.299.320.000.0013.61

12 am: 29' easy (5:36/km)

7 pm: 80' moderate (4:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging (6:03/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.0012.93

1:48 hrs easy with lots of hills (5:12/km)

Comments
From Rhett on Sat, Apr 06, 2019 at 15:12:44 from 66.185.237.66

Good job mixing it up this week with easier and harder runs.

From Martin on Sun, Apr 07, 2019 at 01:14:26 from 46.114.3.47

Thank you! Was a bit tired at the beginning of the week, but were able to manage it as the week goes by.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

43' Jogging (5:46/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

A stiff neck lead to a bad headache. To need to run with that pain...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

44' easy, 3 strides (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.299.320.000.0013.61

6 am: 31' easy (5:41/km)

5 pm: 80' moderate (4:52/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

42' Jogging (5:46/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

30´ easy, 3 strides (5:23/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

1:47 hrs easy with a lot of hills (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.844.221.240.0011.30

11 am: 50' moderate (4:38/km)

18 pm: 40' easy (5:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.170.000.000.003.17

30' Jogging (5:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.863.730.620.006.21

50´ moderate (4:51/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

84' easy (5:37/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

41' easy (5:33/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

82' easy with Wombat (5:23/km)

Comments
From Rhett on Sat, Apr 20, 2019 at 09:56:08 from 66.185.238.62

Nice week Martin. Who is Wombat?

From Martin on Sat, Apr 20, 2019 at 10:06:17 from 217.238.17.71

Thanks!

Wombats' real name is Daniel, he's a very good friend of mine and Godfather of my oldest son. An amazing ultra-runner. 25th at UTMB, for example.

From Rhett on Sat, Apr 20, 2019 at 10:29:04 from 66.185.238.62

Wow! 25th at UTMB is incredible. I bet he is a great resource for running knowledge.

From Martin on Mon, Apr 22, 2019 at 04:34:31 from 46.114.3.136

He doesn't like running theory much. He just steps out of the door and runs with a good effort. He has an amazing endurance talent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

39' (5:32/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

90' (5:33/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

45' (5:27/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

46' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

110' (5:12/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.000.000.005.09

45' (5:32/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

93' (5:14/km)

Comments
From Tom Slick on Sun, Apr 28, 2019 at 16:09:56 from 66.87.126.157

What’s the weather like there?

From Martin on Mon, Apr 29, 2019 at 08:40:35 from 212.88.157.202

It´s a typical April here: sun, rain, heat, frost. How is yours?

From Tom Slick on Mon, Apr 29, 2019 at 08:48:07 from 66.87.126.157

Seems to be all mixed up like your weather. Typical spring weather! Got any plans for your 2019 running season?

From Martin on Tue, Apr 30, 2019 at 03:43:39 from 212.88.157.202

Yes, I will run Munich Marathon in October and planned a few shorter races over the summer. My Achilles is a bit sore, that´s why I´m trying just to run more miles instead of faster runs at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.000.0010.94

95' (5:23/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

43' (5:25/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.000.0011.06

93' (5:14/km)

First leave day of the year: managed a good run after a few hours of gardening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.030.000.000.005.03

45' (5:36/km) on tired legs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.920.000.000.0013.92

120' (5:20/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.000.000.004.79

44' (5:42/km) incl. a mile barefooted

Before, we went for a walk with our family on this course and collected all the waste we found.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

91' (5:04/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.000.000.005.72

50' (5:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.870.000.000.0010.87

90' (5:09/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.960.000.000.005.96

51' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Family business, no opportunity to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.670.000.000.0013.67

113' (5:08/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

28' (5:32/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

70' (5:23/km)

Comments
From Tom Slick on Tue, May 14, 2019 at 22:27:50 from 66.87.126.203

Yo Martin, you are certainly putting down a great mileage base!!!!!👍

From Martin on Wed, May 15, 2019 at 00:11:42 from 212.88.157.202

Thank you, I am doing my best. Hopefully this will lead to some 60 miles weeks over the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

69' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

71' (5:26/km)

Getting slower and more & more tired. Maybe I need a break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The last 3 days I got slower and felt more and more tired. My coach and I decided to take a few days of full rest. This will also be a good chance to get rid of my Achilles problems.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

34' (5:38/km)

Back in the game after a few days of full rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

42' (5:44/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

43' (5:24/km)

Comments
From Mike on Fri, May 31, 2019 at 06:48:14 from 35.137.241.58

How are you feeling?

From Martin on Fri, May 31, 2019 at 12:05:28 from 217.238.70.155

Hey Mike,

it's getting better again, thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

51' (5:20/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

85' (5:39/km)

Very tired, need to adjust training to work life. Will get better soon, hopefully!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:29/km)

Better than yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

58' (5:38/km)

Every 2nd day is a crap day like today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

54' (5:34/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

90' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

36' (5:58/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.210.000.000.0012.21

104' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Rest day" - last election of the year, worked 14 hours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.001.247.83

67' (5:21/km) incl. 10 x 200m in the woods (47/48/46/47/46/46/46/46/46/45) with 300m jog (~1:46)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.210.000.007.21

63' (5:28/km)

Much lower average heart rate than the days before. Hoping for a good sign!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.290.000.000.374.66

41' (5:30/km) incl. 3 x 200m in the woods in 44/47/47 with 300m jog (~1:46)

Race: Firmenlauf Homburg (3.188 Miles) 00:19:37, Place overall: 47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.003.198.35

3,1 km warm-up

5,13 km race official in 19:37. I don't exactly know if the course is certified, but everyone's GPS-watches show 100-150m more than 5 km. So what: Began a bit too fast (1st km 3:34) and then came the hilly part on a dirty road. Still a good start.

47th place of 4.867 runners.

5,2 km cool-down

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

112' (5:35/km)

Took it easy because of tomorrow's triathlon-relay.

Race: Triathlon Neunkirchen (3.312 Miles) 00:21:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.860.000.003.319.17

73' incl. the same 5.5k cross-race I ran a year ago (the course was a bit hilly through a forest with a difficult underground; my watch says 5.33 km). Ran 21:14, 36s faster than last year. I'm happy about that.

Comments
From Donald on Mon, Jun 17, 2019 at 13:58:54 from 65.222.251.100

Your training is paying off, Martin. Great work!

From Martin on Tue, Jun 18, 2019 at 13:38:23 from 217.238.70.155

Thanks Donald!

From Tom Slick on Thu, Jun 20, 2019 at 21:50:01 from 174.148.142.180

Well done Martin....!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

35' (5:51/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:32/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

98' (5:31/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

39' (5:59/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.0012.93

110' (5:18/km)

First really flat run since weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

62' (5:34/km)

Again best run of the week, again the day after a long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

41' (6:09/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.440.000.000.0010.44

91' (5:24/km)

Hottest day of the week with 104° Fahrenheit. When I finished my run at 10 in the evening, it still were 86°...

Comments
From Tom Slick on Thu, Jun 27, 2019 at 11:56:38 from 174.148.222.95

Hot Hot Hot, Uck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

44' (6:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.001.249.32

78' (5:12/km) incl. 10 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:02 hrs (5:18/km)

Very late long run because of the heat. Finished at 10.30 at night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

47' (5:47/km)

First run at Haldensee/Austria.

Really happy with the first half of the year. If I can be as consistent in the 2nd half of the year, I will reach my goal of 2000 miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.004.350.008.70

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

100' (5:20/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

39' (5:50/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.360.000.000.373.73

32' (5:21/km) incl. 3 x 200m fast

Race: 23. Eselsburger-Tal-Lauf (13.109 Miles) 01:26:27, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.850.0013.110.0016.96

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
From Tom Slick on Sun, Jul 07, 2019 at 13:37:35 from 174.148.102.174

Outstanding 1/2 Mary Mr Martin and a 3rd place trip to the podium for a medal !!!

A 1/2 Mary in under 90 minutes is great! And you are over 1000 miles for the half way point for the year on the mileage board....congrats!

From Martin on Sun, Jul 07, 2019 at 14:31:26 from 79.241.248.173

Thanks!

In fact I won a cup! (-;

From jtshad on Tue, Jul 16, 2019 at 12:49:44 from 141.221.191.225

Congrats on a great race and finishing time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' (6:03/km)

Ran with an average of 110 bpm which means 64% of HRmax. This is Jogging at its best! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

62' (5:34/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' (5:23/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

44' (6:03/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

65' (5:20/km)

Comments
From Tom Slick on Sat, Jul 13, 2019 at 12:50:30 from 174.148.29.150

Martin - Nice weekly total mileage!

From Martin on Sun, Jul 14, 2019 at 03:58:55 from 91.61.235.4

Thank you! Things are working great at the moment! I see you're in the game again, great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.000.000.0014.54

2:04 hrs (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

8 AM: 20' (5:39/km)

6 PM: 44' (5:25/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

91' (5:21/km); hilly through the forest because of the heat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

8 AM: 23' (5:51/km)

6 PM: 45' (5:22/km)

Comments
From Rhett on Thu, Jul 18, 2019 at 09:07:13 from 66.185.238.62

Looks like you're still running strong. What is your next race?

From Martin on Thu, Jul 18, 2019 at 09:49:06 from 91.61.235.4

A 10k at July 28th, but it is supposed to be very hot at that day. I set a racing schedule with races every 3 to 4 weeks to get fast for the marathon which is at the end of September. I was recovering after the last half and trying to get into faster running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

74' (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

44' (5:33/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:09 hrs (5:37/km)

Took it very easy because it's hot again...

Comments
From Tom Slick on Tue, Jul 23, 2019 at 10:09:32 from 66.87.126.178

Yes Sir, it’s that time of the year when you have to watch the heat and then watch you hydration even closer! Keep up the good running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.000.007.95

6 AM: 24' (6:04/km)

7 PM: 49' (5:36/km), hot

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

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! (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.755.47

46' (5:15/km)

incl. 6 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.920.000.000.193.11

29' (5:42/km)

incl. 3 strides

Race: Sander Straßenlauf Kaiserslautern (6.214 Miles) 00:40:03, Place overall: 19, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.006.2111.18

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
From Donald on Sun, Jul 28, 2019 at 05:51:57 from 24.119.22.216

You're getting there, Martin. Great job!

From Martin on Mon, Jul 29, 2019 at 02:17:34 from 212.88.157.202

Thanks Donald!

From Tom Slick on Mon, Jul 29, 2019 at 22:25:42 from 66.87.126.126

Congrats on a 2nd place win in your age division. The 10k I ran last week was plagued with high humidity as well as high temperature. Keep up the great running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.005.47

51' (5:46/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

97' (5:43/km)

Highest mileage I ever ran in one month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

43' (5:42/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

69' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

35' (5:54/km)

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
From jtshad on Sun, Aug 04, 2019 at 08:37:45 from 75.174.57.71

Nice job on the good long run. Like the new pic.

From Martin on Sun, Aug 04, 2019 at 23:44:10 from 212.88.157.202

Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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%...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.410.000.000.005.41

51' (5:49/km)

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'..

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

32' (5:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.530.000.000.0015.53

2:08 hrs (5:07/km)

Comments
From Tom Slick on Sun, Aug 11, 2019 at 14:17:18 from 174.148.242.94

Hey Martin, Just look at your mileage to date. Your ticking up up and out of sight? You have even surpassed the Slickster? Good on you! Keep turning in the great training.....1365.28 so far this year to date. But I still beat you out for todays mileage.

From Martin on Sun, Aug 11, 2019 at 15:46:55 from 46.114.1.80

Hey Slickster, thank you! Found a good balance and trying to be as consistent as possible. But my marathon is judt 7 weeks away. It's time to get ready!

I give you the lead in todays mileage, you will even get me overall, I guess!

All the best,

Martin

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...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

72' (5:30/km)

Comments
From Tom Slick on Tue, Aug 13, 2019 at 15:32:21 from 174.148.1.248

Martin, you are surly piling up the miles on the mileage board, I probably wont be able to catch you....

From Martin on Wed, Aug 14, 2019 at 06:19:26 from 77.185.47.249

If you won't, it will be good for me! (-;

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

54' (6:02/km)

Tired legs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

67' (5:33/km)

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
From Tom Slick on Sun, Aug 18, 2019 at 16:04:32 from 174.148.230.209

Just a stroll in the park, Huh Martin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:24/km)

Well rested!

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

46´ (5:45/km)

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.

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.

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' (5:48/km)

I love jogging!

Comments
From Tom Slick on Tue, Aug 27, 2019 at 16:51:08 from 66.87.126.185

Way to keep piling up those miles. Your only about 500 miles away from getting your 2000 mile goal for the year. 👍

From Martin on Wed, Aug 28, 2019 at 03:38:23 from 212.88.157.202

Oh yes, I finally get some consistency into my training! Hope it will pay off sooner or later...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

60' (5:54/km)

Tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.756.22

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

61' (6:04/km)

Sore legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

63' (5:36/km)

What a beautiful day: good conversation with Jörg, beautiful sunshine, very easy pace and legs that feel like part of my body again! Could have run for hours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.410.000.000.005.41

49' (5:35/km)

Comments
From Tom Slick on Thu, Sep 05, 2019 at 07:03:50 from 173.117.155.58

Looks like your having fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.2411.190.000.0012.43

90' (4:30/km)

2 km easy

18 km MP @4:26/km

Got hard after 15 km and my legs got sore, but I never ran more volume in my life. I think (and hope) that is okay at this time (4 weeks to go until Ulm Marathon!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' (5:41/km)

Comments
From Tom Slick on Fri, Sep 06, 2019 at 14:35:39 from 173.117.141.67

What's next for Martin?

From Martin on Sat, Sep 07, 2019 at 03:24:37 from 217.238.30.133

Ulm Marathon, Sep 29th, just 3 weeks to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

46' (5:42/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.160.000.000.0016.16

2:12 hrs (5:05/km)

After an exhausting weekend because of the celebration of my wifes' 40th birthday and a few beers with my old running friend Jens, it was hard to get into the running shoes today! But then it was quite good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.000.004.66

42' (5:38/km)

Cold is almost gone. 12 days until Ulm-Marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.960.000.000.005.96

51' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.755.97

49' (5:07/km)

6 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

37' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.003.117.46

56' (4:38/km)

incl. 5 km time-trial in 19:41, not better...😕

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

94' (5:13/km)

Last and very easy longer run befote Ulm-Marathon. One week to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.000.004.66

40' (5:21/km)

Legs are getting ready!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.620.000.756.22

50' (4:57/km) incl.

1 km MP in 4:24

6 x 200m in 47/47/45/44/43/42 with 200m jog (~60s)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

31' (6:08/km)

with my son Paul (8)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

30' (5:43/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

20' (4:59/km)

6 x 10-12" fast

Race: Einstein-Marathon Ulm (26.2 Miles) 03:11:53, Place overall: 34, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Einstein-Marathon Ulm: with 3:11:53 hrs, I ran a new PB by almost 4 minutes. But to be honest, I wanted to sub 3:10. Despite the growing wind, we had almost perfect conditions. But I knew from km 15 on, that 3:10 would be hard today. At halfmarathon, I got passed by the first woman which demoralized me a bit. Fortunatly, a Marathon-relay-runner kept me going from km 23-35, but the splits were already a bit over 4:30/km. After that, it was a big fight. At least I passed the first woman and a few other runners between 35 and 40 km. And my splits didn't get as slow as in the marathons before. Also, I had no cramps. It's a long way until sub 3, and I'm not sure if it makes sense...

Race time: 3:11:53 (PB by almost 4 min)

miles last 12 weeks (incl. marathon-race): 536 (862,5 km); avg. 44.7 miles (71,9 km)

miles last 12 months: 2081 (3348,7 km); avg. 40 miles (64,4 km)

Splits:

5k 22:17

10k 22:23

15k 22:19

20k 22:22

HM 1:34:46

25k 22:41

30k 22:35

35k 23:14

40k 23:16

42,2k 10:46 (2. HM 1:37:07), but my GPS says it were 180m more. So those 10:46 are for 2.38 km in reality.

Comments
From jtshad on Sun, Sep 29, 2019 at 14:48:34 from 65.129.143.27

Congrats on the personal best! Great race!

From I Just Run on Sun, Sep 29, 2019 at 18:06:34 from 199.38.187.252

Nice Race … Congratulations...!!!

From Donald on Sun, Sep 29, 2019 at 21:04:05 from 209.107.189.161

I think sub 3 still makes sense, and great job today! Is this a big race, with Berlin being on the same day?

From Tom K on Mon, Sep 30, 2019 at 08:45:39 from 47.206.60.114

Great Work! Congrats on the PB!

From Martin on Mon, Sep 30, 2019 at 14:10:44 from 217.238.18.246

Thank you, guys!

From Tom Slick on Sun, Feb 16, 2020 at 10:22:39 from 174.148.242.139

Martin _ Outstanding effort and super great time!

From Martin on Sun, Feb 16, 2020 at 14:27:21 from 217.238.31.80

Thank you!

From Rob Murphy on Sun, Feb 16, 2020 at 15:52:07 from 67.177.30.39

Congratulations Martin.

From Martin on Mon, Feb 17, 2020 at 02:28:18 from 212.88.157.202

Thank you, Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.550.000.000.001.55

17' (6:55/km)

I'm not the Lord over my legs today! (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

22' (5:28/km)

The "Marathon-tiredness" set in yesterday, I slept almost 10 hours last night! Despite some soreness in my right hamstring, everything's quite normal again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

30' (5:58/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.980.000.000.002.98

27' (5:42/km)

In Kamperland/ Netherlands. Legs get sore after 3 km. Need some more time for recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.980.000.000.002.98

25' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

56' (5:44/km)

Very much impressed by Kipchoge! My 259 callenge is alive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.360.000.000.002.36

23' (5:57/km)

Legs sore again, just don't want to move.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' (5:46/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

28' (5:41/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:22/km)

Recovered from a stomach flu, but my hamstring is still hardened or twitched.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' (5:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

29' (5:47/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

58' (5:18/km)

First really good run after the marathon (4 weeks ago), but still problems with my hamstrings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.540.000.000.003.54

34' (6:00/km)

The only pace I can run almost without pain in my hamstrings. And that marathon is 4 weeks ago...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.000.004.66

43' (5:45/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.860.000.000.001.86

17' (5:47/km)

Comeback after tonsillitis and still hamstrings problems. This marathon really wore me down...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.990.000.000.001.99

19' (5:55/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

33' (5:48/km)

Happily running again. This marathon took me almost 7 weeks to recover.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

28' (5:35/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

28' (5:38/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

29' (5:53/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

52' (5:10/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

32' (5:33/km)

Saw 20 wild-boars and 2 deers...

Comments
From Tom Slick on Fri, Nov 22, 2019 at 09:48:59 from 174.148.74.93

Whats your next challenge?

From Martin on Sat, Nov 23, 2019 at 08:52:10 from 217.238.2.237

I'm still struggling with my hamstrings. If I get that fixed, I want to run my next marathon at March 8th. It's called Bienwald-Marathon.

How are you doing?

From Tom Slick on Tue, Nov 26, 2019 at 16:33:14 from 174.148.134.185

Martin - I'm doing well! Sure hope you can get those hamstring gotchas under control!I will have to look your next marathon up and check it out.My next marathon is here in Salt Lake City Utah on April 18th, 2020.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

31' (5:22/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' (5:25/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

29' (5:50/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58` (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

31' (6:01/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

29' (5:47/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.591.550.000.007.14

60' (5:11/km), run to the barn

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.960.000.000.256.21

57' (5:19/km), 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

54' (5:22/km) at lunch with the major of our city.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

27' (5:25/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.112.480.620.006.21

50' (5:01/km)

5 km easy uphill

5 km tempo downhill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' (5:40/km) very relaxed

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

52' (5:11/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.470.000.000.756.22

50' (4:59/km) incl. 6 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:33/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.971.240.000.006.21

51' (5:07/km); 2 x 1 km M-pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

79' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

61' (5:44/km), relaxed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:27/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

50' (4:59/km); 5k easy, 5k moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' (5:35/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.996.21

50' (4:58/km), 8 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

1:41 hrs (5:22/km), quite hilly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

59' (5:53/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

75' (6:50/km); ran a trail and some very steep hills with Jörg.

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

50' (4:57/km), 5 k easy, 5 k M-pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

73' (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.996.21

52' (5:14/km); 8 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

1:38 hrs (5:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1727.31144.1941.1246.751959.37
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