| Location: Vienna/Linz,Austria Member Since: Nov 02, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K:18:31
10K:39:40
HM: 1:31:30
M:/
Ironman-Marathon: 3:45:20 (Overall: 10:00:19) Short-Term Running Goals: Improve running speed from 5k to Half Marathon
5K: SUB17:30
10K: SUB37
HM: SUB1:20 Long-Term Running Goals: Unrealistic Goal would be to run an Ironmanmarathon SUB 3
Realistic Goal - Marathon: SUB3 Personal: 31 year old Triathlete trying to improve running speed. Started running 3 years ago but up until now (Oktober 2015) max. weekly Milage has been 18 to 20 miles. With virtually no speedwork. For that mileage my running splits are just fine, I think, but only on shorter distances up to 10k. I do have problems transfering that speed to longer distance.
Working on uping the milage and maybe insert some speedwork to beat my PRs and enjoy running more. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 51.80 | 10100.00 | 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| Long Jog of 13Miles with 1600ft climbing, 8:70 pace. Total Duration of 2hours.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.70 | 2700.00 | 0.00 |
| 8:00 pace.Run in the morning, can't really get startet, high heart rate. Only two miles were good, though still high heart rate.
Evening Swim to loosen up
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 2700.00 | 0.00 |
| Easy Recovery Run 8:00 Pace w Strides (5x100m) in the end. Was hard to get up in the morning and a heavy fog didn't make it easier. But after a couple of minutes running I was nearly awake and ready. Noticed some pain in my shin after my run, hopefully no shin splint. Have to monitor that.
2700yards Swim in the Evening
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Planned a Tempo Run in the morning bc in the evening its movie time (007 🔫🔫) . Planning is good, sleeping is better :O. Slept in and couldn't motivate myself to go out running into the fog.
So Lunch Run it is. Thankfully the sun came out and it was really warm outside. Ran 10k progressiv, 4k@8:00, 3k@7:00, 2k@6:75, 1k@5:60, easy jog to cool down.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Easy Recovery Run 8:00 Pace w Strides (5x100m)
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 8:80 per mile, veeerry eaasy Jog. Shin isn't getting better, damn it.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 40.00 |
| 40 miles easy on the bike. 2 hard intervals (7minutes) and 1 very hard one (10 min)
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2700.00 | 0.00 |
| 30 Minutes Bike in the morning with 2x8min Intervals and a easy Swim in the evening. I stopped running bc my shin hurts even when I am not running :(
I hope that goes away with a couple of days rest.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Tried running again after two weeks of bc of shin problems. Ten minutes easy running and 15 minues Drills.
My ankles didn't like running again after two weeks and a big block of swimming (especially kicking drills) 
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| Again a veeery easy 20min run. Slowly building the mileag again :P
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| | Running Miles | Swimming Yards | Bike Miles | | 3.10 | 2000.00 | 0.00 |
| 5k Easy in the Morning
2000 Swim in the Afternoon
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| | Running Miles | Swimming Yards | Bike Miles | | 1.00 | 0.00 | 0.00 |
| 10 Minutes Easy Running then 20 Minutes Drills with a couple of strides
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| | Running Miles | Swimming Yards | Bike Miles | | 51.80 | 10100.00 | 40.00 |
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