| 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 | 1496.15 | 101.30 | 8.07 | 20.13 | 1625.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 56' (5:07/km) Happy new year! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.52 | 1.37 | 0.00 | 0.00 | 7.89 |
| 65' (5:08/km), last 2.2 km a bit faster. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 65' (5:37/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.61 | 0.00 | 0.00 | 0.00 | 12.61 |
| 1:46 hrs (5:14/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 53' (5:26/km); very easy. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 62' (5:34/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.28 | 4.04 | 0.00 | 0.00 | 9.32 |
| 74' (4:56/km); 30' easy, 30' MP, 14' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.78 | 0.00 | 0.00 | 0.00 | 5.78 |
| 50' (5:24/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 1.12 | 7.46 |
| 60' (5:01/km); 9 x 200m fast |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 51' (5:16/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.12 | 0.00 | 0.00 | 0.00 | 12.12 |
| 102' (5:14/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 63´ (5:25/km)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.90 | 0.00 | 3.73 | 0.00 | 9.63 |
| 72' (4:39/km) incl. 6 x 1k tempo (~4:10), 1k easy (~4:55) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 55' (5:28/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.46 | 0.00 | 0.00 | 0.75 | 7.21 |
| 60' (5:09/km); 6 x 200m fast |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| 103' (5:24/km); very hilly |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
| 73' (5:19/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 64' (5:00/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
| 63' (5:03/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 1.86 | 0.00 | 0.00 | 7.89 |
| 62' (4:52/km); km 5-8 at marathon-effort
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 64' (5:28/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| 104' (5:11/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 65' (5:15/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| 67' (5:30/km); very slippery after a snow storm |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.68 | 1.86 | 0.00 | 0.00 | 8.54 |
| 68' (4:55/km); 3 km @M-pace (~4:26/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 69` (5:07/km)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 66´ (5:03/km) after 4 days of having a cold.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| 65' (5:01/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 72' (5:39/km) with my boss |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.62 | 0.00 | 0.00 | 0.00 | 7.62 |
| 69' (5:36/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.41 | 0.00 | 0.00 | 0.00 | 11.41 |
| 100' (5:27/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 66' (5:42/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
| 64' (5:07/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 3.73 | 0.00 | 0.00 | 8.08 |
| 63' (4:53/km); 6 km @MP ~4:30-4:40/km |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 68' (5:23/km) with my boss |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.57 | 0.00 | 0.00 | 0.00 | 8.57 |
| 77' (5:33/km); hilly |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| 64' (5:15/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.62 | 0.00 | 0.00 | 0.00 | 11.62 |
| 108' (5:45/km); with Maike & Alex |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 4.97 | 0.00 | 0.00 | 8.70 |
| 69´ (4:44/km)
3 km warmup,
8 km @MP (4:23/km)
3,5 km cooldown
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 63' (5:46/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
| 6 am: 3 km, 19' (6:11/km) 12 am: 12.5 km, 67' (5:19/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 67' (5:42/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.74 | 0.00 | 0.00 | 0.00 | 12.74 |
| 1:46 hrs (5:10/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.82 | 0.00 | 0.00 | 0.00 | 8.82 |
| 80' (5:36/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 4.97 | 0.00 | 0.00 | 9.32 |
| 72' (4:47/km) incl. 8 km @MP (4:22/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 66' (5:28/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 0.00 | 0.00 | 0.00 | 7.89 |
| 12 am: 47', 8.7 km (5:26/km); was supposed to run 200s, but came into a snowstorm. Ran less because I was very wet and couldn´t run well on the snow. 7 pm: 26', 4 km (6:25/km) on even more snow...hate it! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 64' (5:21/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
| 82' (5:17/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| 2:01 hrs (5:08/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 70´ (5:44/km) with my boss
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.80 | 4.97 | 0.62 | 0.00 | 8.39 |
| 64' (4:42/km) incl. 9 km MP @4:29/km on a hilly course (+50m attitude) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| 12.30 pm: 67', 12.3 km (5:27/km) 18.30 pm: 23', 4 km (5:43/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.79 | 0.00 | 0.00 | 0.62 | 5.41 |
| 45' (5:11/km); 5 x 200m fast |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.23 | 0.00 | 0.00 | 0.12 | 3.35 |
| 30' (5:32/km); 1 x 30" fast |
| Race: |
Sparkassen Citylauf Merzig (6.214 Miles) 00:39:27, Place overall: 10, Place in age division: 3 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.52 | 0.00 | 0.00 | 6.21 | 12.73 |
| 30´ warum-up, 5.5 km (5:35/km) incl. 3 x 20" strides
10 k-road race in 39:27 min.; the course was a bit hilly with some curves, but I liked it very much. And it was quite windy. Did "easy" at the first km and then found my rhythm. And I was able to run a good bit faster over the last 2-3 km. As I did mostly easy mileage and just a few marathon-pace runs in the last months, I am happy with the result. I think it was a good training for next weekends´ half-marathon.
27´ cool-down, 5 km (5:25/km); tried to get some more mileage in. I wasn´t as destroyed as last year where I could barely run a cool-down after the races.
PB for my 2nd running career by 22 seconds, but there are still 2 minutes left to my lifetime-PB!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 66' (6:00/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| 68' (5:21/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.38 | 0.00 | 0.00 | 0.00 | 10.38 |
| 91' (5:26/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| 63' (5:29/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.16 | 0.00 | 0.00 | 0.00 | 15.16 |
| 2:08 hrs (5:15/km) After a sleepless night because our son had to go to hospital. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 64' (5:30/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 60' (5:00/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 63' (5:26/km) with my son Paul on the bike |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.71 | 0.00 | 0.00 | 0.00 | 6.71 |
| 56' (5:14/km); last time with my boss for some time. We will have a shutdown, but I'm still allowed to run if I run alone. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.42 | 0.00 | 0.00 | 0.00 | 13.42 |
| 1:49 hrs (5:03/km); very hilly Took off yesterday because my wife's got fever in the night from Friday to Saturday. As I am also not 100% fit, I wanted to save my energy to fight the illness. As I was still fit today and as my marathon is cancelled also, I could let it roll a bit faster than usual... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 67' (5:48/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.72 | 1.86 | 0.00 | 0.00 | 7.58 |
| 63' (5:12); km 10-12 faster, fantastic running feeling today! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.19 | 0.00 | 0.00 | 0.00 | 11.19 |
| 96' (5:19/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| 2:00 hrs (5:13/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 67' (5:48/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 92' steady & hilly (5:23/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62' (5:41/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 6.21 | 0.00 | 0.00 | 10.56 |
| 80' (4:43/km) 3 km warm-up 10 km in 42:19 (4:14/km) 4 km cool-down Trying to see how a future marathon-pace might look like... (-; |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 64' (5:48/km); tired legs |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.33 | 0.00 | 0.00 | 0.00 | 7.33 |
| 61' (5:08/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 60' (5:53/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.18 | 0.00 | 0.00 | 0.00 | 12.18 |
| 100' (5:06/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| 64' (5:34/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 1.43 | 0.00 | 0.00 | 9.32 |
| 81' (5:23/km); had to stop my M-pace run after 2.3 km. Wasn't in my body today. Did a nice run in the forest with my son Paul on the bike instead. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 61' (6:06/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 6.21 | 0.00 | 0.00 | 8.69 |
| 65' (4:37/km) incl. 10 km in 42:39 (4:16/km); exact pace for 2:59:59, but it feels too hard to be my M-pace... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 66' (5:51/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| 99' (5:13/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.77 | 0.00 | 0.00 | 0.19 | 6.96 |
| 62' (5:34/km) incl. 3 strides |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.41 | 6.21 | 0.00 | 0.00 | 10.62 |
| 80' (4:41/km) incl. 10 km MP in 42:20 (4:14/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 60' (6:00/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 2.48 | 1.86 | 0.62 | 8.07 |
| 61' (4:44/km); moderate with a good effort at the hills! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 62' (5:16/km); ran to bakery with my son on the bike. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.49 | 0.00 | 0.00 | 0.00 | 11.49 |
| 95' (5:08/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.02 | 0.00 | 0.00 | 0.19 | 7.21 |
| 61' (5:16/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 80' moderate (5:00/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.71 | 0.00 | 0.00 | 0.00 | 6.71 |
| 59' (5:29/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 6.21 | 0.00 | 0.00 | 8.69 |
| 63' (4:30/km) incl. 10 km M-pace in 42:19 (4:14/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 59' (5:21/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.62 | 0.00 | 0.00 | 0.00 | 11.62 |
| 99' (5:18/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 54' (5:26/km); Coach scheduled a rest week. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 56' (5:38/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 53' (5:21/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 54' (5:25/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 53' (5:16/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
| 55' (5:15/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| 81' (5:18/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.28 | 1.86 | 0.00 | 0.00 | 7.14 |
| 60' (5:11/km); last 3 km a bit faster. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 80' (5:22/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 64' (5:33/km) at 6 am. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 2.48 | 1.24 | 0.00 | 7.45 |
| 60' (4:58/km): 30' easy, 20' moderate, 10' tempo |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.81 | 0.00 | 0.00 | 0.00 | 11.81 |
| 98' (5:09/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 63' (5:24/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.32 | 0.00 | 0.62 | 0.00 | 9.94 |
| 83' (5:10/km); km 15 fast (4:06) to get another rhythm |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 62' (5:22/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.60 | 5.34 | 0.00 | 0.00 | 9.94 |
| 80' (4:58/km): 40' easy (5:23/km), 40' moderate (4:37/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 57' (5:35/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.49 | 0.00 | 0.00 | 0.00 | 11.49 |
| 96' (5:10/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 60' (5:29/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 86' (5:22/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 84' (5:15/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.68 | 0.00 | 0.00 | 0.00 | 12.68 |
| 2:06 hrs (6:12/km); beautiful trails with Erik & Wombat |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 87' (5:26/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 88' (5:27/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 87' (5:26/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.44 | 0.00 | 0.00 | 0.00 | 10.44 |
| 94' (5:37/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 64' (5:49/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| 1:49 hrs (5:11/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| 67' (5:28/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 89' (5:32/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 62' (5:19/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 85' (5:19/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 57' (5:10/km) incl. 3 strides |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.23 | 0.00 | 0.00 | 0.00 | 13.23 |
| 1:50 hrs (5:10/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 63´ (5:27/km)
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.82 | 0.00 | 0.00 | 0.00 | 9.82 |
| 85' (5:24/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 63´ (5:10/km) incl. 5 strides
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 83' (5:11/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 61' (5:16/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| 1:41 hrs (5:03/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 63' (5:29/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
| 87' (5:37/km); very tough run: very tired, pouring rain... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.17 | 0.00 | 0.00 | 0.00 | 2.17 |
| 21' (6:05/km); legs dead... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 64' (5:30/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 64' (5:35/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
| 22' (6:19/km); still very heavy legs .. |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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) |
| 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
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.94 | 0.00 | 0.00 | 0.00 | 10.94 |
| 95' steady (5:24/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.69 | 0.00 | 0.00 | 0.00 | 9.69 |
| 79' steady (5:05/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 59' easy (6:04/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 58' easy, 3 strides (5:40/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 6.21 | 0.00 | 0.00 | 9.94 |
| 77' (4:50/km) incl. 10 km in 44:59 (unhappy) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 59' easy, 3 strides (5:44/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.49 | 0.00 | 0.00 | 0.00 | 12.49 |
| 100' steady (4:59/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 88' steady (5:12/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 59' easy (6:04/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 2.98 | 10.25 |
| 82' (4:57/km) incl. 12 x 400 (~93s"), 2' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 60' easy (5:52/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 57' easy, 3 strides (5:41/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.36 | 0.00 | 0.00 | 0.00 | 13.36 |
| 1:45 hrs steady (4:53/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 90' steady (5:18/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 58' easy (5:44/km), 5 strides |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 7.46 | 0.00 | 0.00 | 10.57 |
| 79' (4:38/km) incl. 12 km tempo-run in 52:13 (4:21/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 58' easy (5:49/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 58' easy (5:40/km), 3 strides |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| 1:50 hrs steady (4:47/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 90' easy (5:36/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 78' easy (5:33/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 62' easy, 3 strides (5:32/km) |
| Race: |
5k time-trial (3.107 Miles) 00:19:11 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 3.11 | 7.46 |
| 56' (4:39/km) incl. 5k time-trial in 19:11 (3:52/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
| 60' easy (5:40/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.40 | 1.24 | 0.00 | 0.00 | 18.64 |
| 2:29 hrs steady (4:57/km), last 2 km @ MP |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 51' super easy (6:24/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 61' easy (5:58/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 29' easy (5:56/km) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.05 | 0.00 | 0.00 | 0.00 | 2.05 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.24 | 0.00 | 0.00 | 0.00 | 2.24 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.05 | 0.00 | 0.00 | 0.00 | 2.05 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.99 | 0.00 | 0.00 | 0.00 | 1.99 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.95 | 0.00 | 0.00 | 0.00 | 1.95 |
| 20' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.14 | 0.00 | 0.00 | 0.00 | 2.14 |
| 21' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
| 21' easy. Knee is slowly getting better! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.11 | 0.00 | 0.00 | 0.00 | 2.11 |
| 21' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.80 | 0.00 | 0.00 | 0.00 | 1.80 |
| 17' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.71 | 0.00 | 0.00 | 0.00 | 2.71 |
| 30' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.85 | 0.00 | 0.00 | 0.00 | 2.85 |
| 30' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.78 | 0.00 | 0.00 | 0.00 | 3.78 |
| 39' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| 40' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.65 | 0.00 | 0.00 | 0.00 | 3.65 |
| 38' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| 40' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 26' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.16 | 0.00 | 0.00 | 0.00 | 3.16 |
| 33' easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1496.15 | 101.30 | 8.07 | 20.13 | 1625.65 |
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