2:59 !!!

Sparkassen Citylauf Merzig

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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
1496.15101.308.0720.131625.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

56' (5:07/km)

Happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.521.370.000.007.89

65' (5:08/km), last 2.2 km a bit faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

65' (5:37/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.610.000.000.0012.61

1:46 hrs (5:14/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

53' (5:26/km); very easy.

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
5.284.040.000.009.32

74' (4:56/km); 30' easy, 30' MP, 14' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

50' (5:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.001.127.46

60' (5:01/km); 9 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

51' (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

102' (5:14/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63´ (5:25/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.003.730.009.63

72' (4:39/km) incl. 6 x 1k tempo (~4:10), 1k easy (~4:55)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55' (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.757.21

60' (5:09/km); 6 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.0011.81

103' (5:24/km); very hilly

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.510.000.000.008.51

73' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.007.89

64' (5:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

63' (5:03/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.031.860.000.007.89

62' (4:52/km); km 5-8 at marathon-effort

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

64' (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

104' (5:11/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

65' (5:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.000.000.007.58

67' (5:30/km); very slippery after a snow storm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.681.860.000.008.54

68' (4:55/km); 3 km @M-pace (~4:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

69` (5:07/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

66´ (5:03/km) after 4 days of having a cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.000.008.08

65' (5:01/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.007.89

72' (5:39/km) with my boss

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.620.000.000.007.62

69' (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.0011.41

100' (5:27/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

66' (5:42/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

64' (5:07/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.353.730.000.008.08

63' (4:53/km); 6 km @MP ~4:30-4:40/km

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.007.89

68' (5:23/km) with my boss

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.570.000.000.008.57

77' (5:33/km); hilly

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.000.000.007.58

64' (5:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

108' (5:45/km); with Maike & Alex

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.734.970.000.008.70

69´ (4:44/km)

3 km warmup,

8 km @MP (4:23/km)

3,5 km cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63' (5:46/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.000.000.009.63

6 am: 3 km, 19' (6:11/km)

12 am: 12.5 km, 67' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

67' (5:42/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.740.000.000.0012.74

1:46 hrs (5:10/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.820.000.000.008.82

80' (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.354.970.000.009.32

72' (4:47/km) incl. 8 km @MP (4:22/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

66' (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.007.89

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

64' (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.000.000.009.63

82' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

2:01 hrs (5:08/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

70´ (5:44/km) with my boss

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.804.970.620.008.39

64' (4:42/km) incl. 9 km MP @4:29/km on a hilly course (+50m attitude)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

12.30 pm: 67', 12.3 km (5:27/km)

18.30 pm: 23', 4 km (5:43/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.790.000.000.625.41

45' (5:11/km); 5 x 200m fast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.123.35

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.006.2112.73

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!

Comments
From Donald on Sun, Mar 15, 2020 at 15:09:50 from 24.119.22.216

Wow, Martin! Congratulations on a PB! I hope to run a 10k under 40 minutes one day...

From Martin on Sun, Mar 15, 2020 at 15:31:55 from 217.238.68.126

Thanks Donald!

Thought you would be well under 40 minutes. You will definitly!

From jtshad on Tue, Mar 17, 2020 at 13:05:11 from 141.221.191.225

Great race and time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

66' (6:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.000.007.95

68' (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.0010.38

91' (5:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.000.007.12

63' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.160.000.000.0015.16

2:08 hrs (5:15/km)

After a sleepless night because our son had to go to hospital.

Comments
From jtshad on Tue, Mar 17, 2020 at 13:05:24 from 141.221.191.225

Praying that your son is ok.

From Martin on Wed, Mar 18, 2020 at 12:44:29 from 217.238.68.126

Everything's okay again. It was the night after his birthday, he ate too many sweets and didn't drink enough. So he needed an enema in the middle of the night...

Thanks, Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:30/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

60' (5:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

63' (5:26/km) with my son Paul on the bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.420.000.000.0013.42

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

67' (5:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.721.860.000.007.58

63' (5:12); km 10-12 faster, fantastic running feeling today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

96' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:00 hrs (5:13/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

67' (5:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' steady & hilly (5:23/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' (5:41/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.356.210.000.0010.56

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

64' (5:48/km); tired legs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.330.000.000.007.33

61' (5:08/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

60' (5:53/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.180.000.000.0012.18

100' (5:06/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

64' (5:34/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.891.430.000.009.32

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

61' (6:06/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.486.210.000.008.69

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

66' (5:51/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.0011.81

99' (5:13/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.770.000.000.196.96

62' (5:34/km) incl. 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.416.210.000.0010.62

80' (4:41/km) incl. 10 km MP in 42:20 (4:14/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60' (6:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.112.481.860.628.07

61' (4:44/km); moderate with a good effort at the hills!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

62' (5:16/km); ran to bakery with my son on the bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.490.000.000.0011.49

95' (5:08/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.197.21

61' (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

80' moderate (5:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

59' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.486.210.000.008.69

63' (4:30/km) incl. 10 km M-pace in 42:19 (4:14/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.0011.62

99' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:26/km); Coach scheduled a rest week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' (5:38/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

54' (5:25/km)

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
6.520.000.000.006.52

55' (5:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

81' (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.281.860.000.007.14

60' (5:11/km); last 3 km a bit faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

80' (5:22/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

64' (5:33/km) at 6 am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.732.481.240.007.45

60' (4:58/km): 30' easy, 20' moderate, 10' tempo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.0011.81

98' (5:09/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

63' (5:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.620.009.94

83' (5:10/km); km 15 fast (4:06) to get another rhythm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

62' (5:22/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.605.340.000.009.94

80' (4:58/km): 40' easy (5:23/km), 40' moderate (4:37/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

57' (5:35/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.490.000.000.0011.49

96' (5:10/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

86' (5:22/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

84' (5:15/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.680.000.000.0012.68

2:06 hrs (6:12/km); beautiful trails with Erik & Wombat

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

87' (5:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

88' (5:27/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

87' (5:26/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.440.000.000.0010.44

94' (5:37/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

64' (5:49/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

1:49 hrs (5:11/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.000.000.007.58

67' (5:28/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

89' (5:32/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

62' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

85' (5:19/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

57' (5:10/km) incl. 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.230.000.000.0013.23

1:50 hrs (5:10/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63´ (5:27/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.820.000.000.009.82

85' (5:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

63´ (5:10/km) incl. 5 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

83' (5:11/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

61' (5:16/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

1:41 hrs (5:03/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

63' (5:29/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.000.000.009.63

87' (5:37/km); very tough run: very tired, pouring rain...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.170.000.000.002.17

21' (6:05/km); legs dead...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:30/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

64' (5:35/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.110.000.000.002.11

22' (6:19/km); still very heavy legs

..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.860.000.000.002.86

27' (5:48/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

61' (5:43/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.860.000.000.002.86

27' (5:47/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.920.000.000.003.92

33' (5:14/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

58' (5:17/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy, 3 strides (5:38/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.686.210.000.006.89

53' moderate (4:44/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

61' Jogging (6:00/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.000.001.556.21

48' (4:50/km) incl. 8 x (1' fast/ 4' easy)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

57' easy (5:41/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

73' moderate (4:51/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.390.000.000.197.58

65' easy, 3 strides (5:21/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.840.000.006.84

52' moderate (4:43/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

59' Jogging (5:53/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

63' easy fartlek (5:09/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

63' Jogging (6:07/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.285.280.000.0010.56

86' easy/moderate (5:04/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy (5:37/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.330.000.002.489.81

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.000.0010.94

95' steady (5:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.000.000.009.69

79' steady (5:05/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy (6:04/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.736.210.000.009.94

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.490.000.000.0012.49

100' steady (4:59/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

88' steady (5:12/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

59' easy (6:04/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.002.9810.25

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy (5:52/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.360.000.000.0013.36

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

90' steady (5:18/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.117.460.000.0010.57

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' easy (5:49/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

90' easy (5:36/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

78' easy (5:33/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

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

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

60' easy (5:40/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.401.240.000.0018.64

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

51' super easy (6:24/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

61' easy (5:58/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

29' easy (5:56/km)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.110.000.000.002.11

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.050.000.000.002.05

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.240.000.000.002.24

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.050.000.000.002.05

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.990.000.000.001.99

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.110.000.000.002.11

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.950.000.000.001.95

20' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.140.000.000.002.14

21' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.110.000.000.002.11

21' easy. Knee is slowly getting better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.110.000.000.002.11

21' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.000.000.001.80

17' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.710.000.000.002.71

30' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.000.000.002.85

30' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.780.000.000.003.78

39' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

40' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.000.000.003.65

38' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

40' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

26' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.160.000.000.003.16

33' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1496.15101.308.0720.131625.65
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