2:59 !!!

Week starting Mar 31, 2019

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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: 13.16 Month: 90.76 Year: 369.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.2613.053.100.0058.41
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(2)
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

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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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

41' easy (5:36/km)

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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)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging (6:03/km)

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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(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.2613.053.100.0058.41
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