STATUS marathon training in full swing
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Races
286 -
Miles
21947 -
Miles
51 -
Miles
7680 -
Miles
3144 -
WAVA
72.47% -
Mile
6:34 -
5000m
22:11 -
5k
20:33 -
5M
36:07 -
10k
43:10 -
10M
1:19:25 -
Half
1:37:42 -
20M
3:04:59 -
Mara
3:27:26 -
50k
4:50:21 -
400m
6:30
About Me | |
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Triathlete in my youth (1994-2001), martial artist in Finland (2002-2006), a brief stint on the rugby field (2009-2010) before I ran my first marathon in October 2010 and haven't looked back since. Still looking to improve my PBs even though it's been 13 years of running. Times to beat: 5k: 21:20 (2016) 10k: 44:37 (2023) half: 1:37:42 (2023) mara: 3:29:26 (2023)
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Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. 2-3 hour long run in a beautiful area/nature reserve, partly cloudy and not too hot 10-15°C for easy runs |
My parkrun |
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No parkrun selected |
Recent Training | |||
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9th May
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General | 1.2mi | 7:52 |
9th May
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Coaching | 7mi | 1:16:03 |
9th May
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Road Biking | 26mi | 1:44:32 |
8th May
|
Strength | 0mi | 31:10 |
8th May
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Commuting | 3.2mi | 22:57 |
Planned Races | |
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Sommerabendlauf LC Auensee | 31st May |
Störmthaler See Lauf | 23rd Jun |
Tannheimer Radmarathon | 7th Jul |
12 Month Benchmarks | Run | Bike |
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Mile | 6:34 | 1:48 |
5k | 22:08 | 7:24 |
5mi | 36:33 | 12:14 |
10k | 46:26 | 15:21 |
10mi | 1:15:07 | 26:21 |
Half | 1:42:26 | 43:38 |
20mi | 2:36:58 | 1:13:18 |
Mara | 3:26:05 | 1:37:59 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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100 miles a month in 2024 |
Trader: New Game |
The sub 3.30 marathon thread |
Unlockable Badges |
The Sub 3:15 Marathon Thread |
Garmin |
Buddies (14) |
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Followers (17) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 16 | 6:36 66.44 | 6:34 66.78 | 6:34
6:34/mi
|
66.78 | ||||||||||||||
2mi | 1 | 17:16 53.33 | 17:16
8:38/mi
|
53.33 | |||||||||||||||
5000m | 54 | 22:11 69.07 | 22:11
7:08/mi
|
69.07 | |||||||||||||||
5.1km | 1 | 23:11 65.29 | 23:11
7:16/mi
|
65.29 | |||||||||||||||
5.3km | 1 | 24:02 66.58 | 24:02
7:22/mi
|
66.58 | |||||||||||||||
5.4km | 1 | 22:52 70.34 | 22:52
6:49/mi
|
70.34 | |||||||||||||||
6km | 1 | 34:15 52.71 | 34:15
9:11/mi
|
52.71 | |||||||||||||||
3.8mi | 3 | 29:30 63.04 | 28:37 65.37 | 29:03 64.82 | 28:37
7:32/mi
|
65.37 | |||||||||||||
4mi | 3 | 31:03 61.21 | 29:10 65.21 | 29:10
7:18/mi
|
65.21 | ||||||||||||||
4.1mi | 1 | 46:59 41.52 | 46:59
11:28/mi
|
41.52 | |||||||||||||||
7km | 5 | 31:41 66.19 | 32:34 65.62 | 32:21 66.46 | 31:42 68.27 | 31:41
7:17/mi
|
68.27 | ||||||||||||
7.5km | 1 | 44:53 49.45 | 44:53
9:38/mi
|
49.45 | |||||||||||||||
5mi | 13 | 39:36 60.25 | 39:17 60.80 | 36:29 65.58 | 36:07 66.39 | 36:17 66.43 | 36:07
7:13/mi
|
66.43 | |||||||||||
5.1mi | 2 | 41:50 58.19 | 38:09 64.51 | 38:09
7:29/mi
|
64.51 | ||||||||||||||
5.2mi | 1 | 41:22 60.69 | 41:22
7:57/mi
|
60.69 | |||||||||||||||
5.4mi | 4 | 41:36 62.12 | 41:36
7:42/mi
|
62.12 | |||||||||||||||
8.8km | 1 | 39:22 66.76 | 39:22
7:12/mi
|
66.76 | |||||||||||||||
5.5mi | 2 | 41:19 63.84 | 41:19
7:31/mi
|
63.84 | |||||||||||||||
5.5mi | 1 | 42:50 61.81 | 42:50
7:46/mi
|
61.81 | |||||||||||||||
9.1km | 1 | 44:53 59.99 | 44:53
7:58/mi
|
59.99 | |||||||||||||||
5.9mi | 1 | 44:24 63.71 | 44:24
7:32/mi
|
63.71 | |||||||||||||||
6.1mi | 1 | 51:52 56.34 | 51:52
8:30/mi
|
56.34 | |||||||||||||||
10km | 50 | 55:59 53.09 | 50:25 59.00 | 48:36 61.37 | 47:23 62.94 | 45:09 66.19 | 47:16 63.56 | 45:12 66.47 | 47:35 63.36 | 44:48 67.55 | 48:43 63.02 | 44:29 69.02 | 44:44 69.03 | 44:05 70.49 | 43:10 72.47 | 43:10
6:57/mi
|
72.47 | ||
10.2km | 1 | 48:53 62.49 | 48:53
7:41/mi
|
62.49 | |||||||||||||||
6.4mi | 1 | 57:35 53.66 | 57:35
9:00/mi
|
53.66 | |||||||||||||||
11.8km | 1 | 54:34 67.70 | 54:34
7:27/mi
|
67.70 | |||||||||||||||
12.4km | 2 | 1:01:58 62.81 | 1:01:11 64.05 | 1:01:11
7:56/mi
|
64.05 | ||||||||||||||
8mi | 1 | 1:47:52 36.06 | 1:47:52
13:29/mi
|
36.06 | |||||||||||||||
8.3mi | 1 | 1:05:00 62.08 | 1:05:00
7:52/mi
|
62.08 | |||||||||||||||
14km | 1 | 1:06:54 66.09 | 1:06:54
7:41/mi
|
66.09 | |||||||||||||||
15km | 2 | 1:17:48 59.28 | 1:18:19 61.09 | 1:17:48
8:21/mi
|
61.09 | ||||||||||||||
9.5mi | 1 | 2:06:28 36.83 | 2:06:28
13:19/mi
|
36.83 | |||||||||||||||
10mi | 4 | 1:26:42 56.52 | 2:07:10 38.56 | 1:20:55 60.77 | 1:19:25 62.20 | 1:19:25
7:57/mi
|
62.20 | ||||||||||||
11mi | 1 | 4:21:34 21.42 | 4:21:34
23:47/mi
|
21.42 | |||||||||||||||
13.1mi | 32 | 2:01:53 52.90 | 1:55:50 55.66 | 1:49:36 58.83 | 1:49:08 59.14 | 1:43:20 62.55 | 1:40:04 64.70 | 1:43:47 62.54 | 1:42:29 63.33 | 1:42:29 63.52 | 1:38:52 66.07 | 1:57:51 55.66 | 1:41:30 66.05 | 1:37:42 69.09 | 1:46:27 63.41 | 1:37:42
7:27/mi
|
69.09 | ||
13.2mi | 1 | 1:38:02 66.74 | 1:38:02
7:26/mi
|
66.74 | |||||||||||||||
13.8mi | 1 | 1:48:53 62.74 | 1:48:53
7:53/mi
|
62.74 | |||||||||||||||
23km | 1 | 2:04:44 59.34 | 2:04:44
8:44/mi
|
59.34 | |||||||||||||||
30km | 3 | 2:53:22 54.12 | 2:48:59 55.70 | 2:44:22 57.41 | 2:44:22
8:49/mi
|
57.41 | |||||||||||||
20mi | 2 | 3:14:16 51.98 | 3:04:59 54.59 | 3:04:59
9:15/mi
|
54.59 | ||||||||||||||
26.2mi | 30 | 4:33:37 48.96 | 4:44:09 47.15 | 3:54:36 57.10 | 3:44:53 59.58 | 3:34:59 62.36 | 3:33:00 63.02 | 3:36:22 62.03 | 3:45:03 59.76 | 3:45:27 59.81 | 3:47:53 59.37 | 4:48:09 47.37 | 3:51:46 59.21 | 3:29:36 65.88 | 3:27:26 67.03 | 3:27:26
7:55/mi
|
67.03 | ||
45.8km | 1 | 5:16:55 47.34 | 5:16:55
11:09/mi
|
47.34 | |||||||||||||||
50km | 1 | 4:50:21 56.92 | 4:50:21
9:21/mi
|
56.92 | |||||||||||||||
32.2mi | 1 | 6:21:44 44.78 | 6:21:44
11:51/mi
|
44.78 | |||||||||||||||
80km | 1 | 9:50:07 51.03 | 9:50:07
11:52/mi
|
51.03 | |||||||||||||||
50mi | 1 | 10:12:00 48.46 | 10:12:00
12:14/mi
|
48.46 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
7 Jul | Tannheimer Radmarathon Confirmed | 214km | ||
23 Jun | Störmthaler See Lauf Confirmed | 10km | ||
31 May | Sommerabendlauf LC Auensee Confirmed | 7km | ||
2024 | Result | WAVA | Distance | |
4 May | Bärlauchblütenlauf | 0.00 | 10km | |
28 Apr | Leipzig Stadtmeisterschaft Bahn 5000 m PB | 22:11.94 | 69.02 | 5000m |
21 Apr | Leipzig Marathon PB | 3:27:26 | 67.03 | 26.2mi |
7 Apr | Muldentaler Städtelauf HM SB | 1:46:27 | 63.41 | 13.1mi |
1 Apr | Fetch Virtual 5K Challenge SB | 22:11 | 69.07 | 5km |
1 Apr | April Virtual Mile PB | 6:34 | 66.78 | 1mi |
30 Mar | Internationaler Öpfinger Osterlauf | 48:19 | 64.75 | 10km |
16 Mar | Leipziger AOK Frühlingslauf PB | 43:10 | 72.47 | 10km |
9 Mar | Messepokallauf SB | 31:42 | 68.27 | 7km |
2 Mar | Fockeberglauf 6 km SB | 29:03 | 64.82 | 3.8mi |
1 Mar | March Virtual Mile | 6:59 | 62.79 | 1mi |
1 Mar | Fetch Virtual 5K Challenge | 22:18 | 68.71 | 5km |
1 Feb | February Virtual Mile | 6:54 | 63.55 | 1mi |
1 Feb | Fetch Virtual 5K Challenge | 22:39 | 67.65 | 5km |
27 Jan | 10 km Winterlauf TSV Wahren | 47:14 | 66.23 | 10km |
20 Jan | Winter Marathon Leipzig, half marathon | 2:30:41 | 44.80 | 13.1mi |
1 Jan | January Virtual Mile | 7:31 | 58.34 | 1mi |
1 Jan | Fetch Virtual 5K Challenge | 23:34 | 65.01 | 5km |
2023 | Result | WAVA | Distance | |
31 Dec | Silvesterlauf Sigmaringen | 22:09 | 69.17 | 5km |
1 Dec | Fetch Virtual 5K Challenge SB | 22:09 | 69.17 | 5km |
1 Dec | December Virtual Mile SB | 6:36 | 66.44 | 1mi |
12 Nov | Athens Authentic Marathon | 3:48:21 | 60.89 | 26.2mi |
4 Nov | Fockeberglauf 12 km PB | 1:01:11 | 64.05 | 12.4km |
1 Nov | November Virtual Mile | 6:49 | 64.33 | 1mi |
1 Nov | Fetch Virtual 5K Challenge | 23:57 | 63.97 | 5km |
15 Oct | Leipzig Half Marathon at Völki PB | 1:37:42 | 69.09 | 13.1mi |
1 Oct | October Virtual Mile | 7:12 | 60.90 | 1mi |
1 Oct | Fetch Virtual 5K Challenge | 22:39 | 67.65 | 5km |
30 Sep | Leipziger City-Trail | 50:45 | 61.64 | 10km |
24 Sep | Oberholzer Volkslauf | 0.00 | 10km | |
16 Sep | Drei-Talsperren-Marathon PB | 2:04:44 | 59.34 | 23km |
1 Sep | September Virtual Mile | 6:41 | 65.61 | 1mi |
1 Sep | Fetch Virtual 5K Challenge | 24:10 | 63.40 | 5km |
25 Aug | Tauchscher Stadtlauf | 47:39 | 65.65 | 10km |
12 Aug | Auewald Mannschaftslauf SB | 1:18:19 | 61.09 | 15km |
1 Aug | Fetch Virtual 5K Challenge | 23:05 | 65.95 | 5km |
1 Aug | August Virtual Mile | 6:42 | 65.03 | 1mi |
30 Jul | Arlberg Giro | 6:53:41 | 0.00 | 150km |
1 Jul | July Virtual Mile | 6:56 | 62.84 | 1mi |
25 Jun | Störmthaler See Lauf | 54:10 | 57.37 | 10km |
2 Jun | Sommerabendlauf LC Auensee PB | 1:06:54 | 66.09 | 14km |
1 Jun | June Virtual Mile | 7:25 | 58.75 | 1mi |
6 May | Bärlauchblütenlauf SB | 44:05 | 70.49 | 10km |
1 May | May Virtual Mile | 6:46 | 64.39 | 1mi |
23 Apr | Leipzig Marathon SB | 3:29:36 | 65.88 | 26.2mi |
15 Apr | Küchenholz parkrun | 24:19 | 62.61 | 5km |
1 Apr | April Virtual Mile | 6:51 | 63.61 | 1mi |
18 Mar | Leipziger AOK Frühlingslauf | 46:14 | 67.21 | 10km |
11 Mar | Messepokallauf SB | 32:21 | 66.46 | 7km |
4 Mar | Fockeberglauf 6 km PB | 28:37 | 65.37 | 3.8mi |
1 Mar | March Virtual Mile | 7:09 | 60.94 | 1mi |
1 Feb | February Virtual Mile | 6:37 | 65.85 | 1mi |
31 Jan | January Virtual Mile | 6:50 | 63.76 | 1mi |
28 Jan | 10 km Winterlauf TSV Wahren | 44:37 | 69.65 | 10km |
21 Jan | Winter Marathon Leipzig, half marathon | 2:06:26 | 53.02 | 13.1mi |
14 Jan | Küchenholz parkrun | 24:22 | 62.48 | 5km |
8 Jan | Oberschwäbische Crosslaufserie Vogt | 36:11 | 61.18 | 7.2km |
2022 | Result | WAVA | Distance | |
19 Nov | Auewaldlauf 10 km | 49:41 | 62.55 | 10km |
12 Nov | Stadtmeisterschaft Cross | 33:03 | 65.05 | 7km |
5 Nov | Fockeberglauf 12 km SB | 1:01:58 | 62.81 | 12.4km |
16 Oct | Leipzig Half Marathon at Völki SB | 1:41:30 | 66.05 | 13.1mi |
1 Oct | Leipziger City-Trail | 53:49 | 57.74 | 10km |
11 Sep | Sportscheck Run Leipzig | 34:46 | 43.79 | 5km |
3 Sep | Sportscheck Run Erfurt PB | 24:02 | 66.58 | 5.25km |
20 Aug | Dresdner Nachtlauf PB | 54:34 | 67.70 | 11.8km |
13 Aug | Küchenholz parkrun | 29:08 | 52.25 | 5km |
6 Aug | Ravensburger Triathlon | 16:39 / 57:15 / 27:58 | 0.00 | 0.75km/25km/5.3km |
23 Jul | Schlegeis 3000 Trailrun PB | 4:21:34 | 21.42 | 11mi |
18 Jun | Küchenholz parkrun | 23:21 | 64.82 | 5km |
2 Jun | LG eXa Leipzig Stundenlauf | 8 / 0 | 0.00 | 1hr |
28 May | Leipziger Nachtlauf | 48:48 | 63.28 | 10km |
18 May | Bärlauchblütenlauf | 48:50 | 63.24 | 10km |
8 May | Goitzsche Marathon SB | 3:51:46 | 59.21 | 26.2mi |
7 May | Chemnitzer Nachtlauf | 24:36 | 61.53 | 5km |
5 May | LG eXa Leipzig Stundenlauf #2 (Second hour run of the year) | 7 / 0 | 0.00 | 1hr |
31 Mar | LG eXa Leipzig Stundenlauf #1 (first hour run of the year) | 8 / 0 | 0.00 | 1hr |
26 Mar | Küchenholz parkrun SB | 22:39 | 66.83 | 5km |
19 Mar | Leipziger AOK Frühlingslauf SB | 44:44 | 69.03 | 10km |
12 Mar | Messepokallauf SB | 32:34 | 65.62 | 7km |
5 Mar | Fockeberglauf 6 km SB | 29:30 | 63.04 | 3.8mi |
26 Feb | Winter Marathon Leipzig | 4:44:44 | 48.20 | 26.2mi |
2021 | Result | WAVA | Distance | |
19 Sep | Guinness World Records™ Official Attempt Run (10 km / 6.2 mi) | 1:12:37 | 42.53 | 10km |
21 Aug | Leipzig 50km / 100 km Ultramarathon PB | 9:50:07 | 51.03 | 80km |
18 Jul | Dolomyths Sky Race - Golden Trail Series #3 | 4:24:51 | 25.01 | 13.1mi |
4 Jul | Virtual Stockholm 10k SB | 44:29 | 69.02 | 10km |
5 Jun | Pride Day virtual 5k SB | 21:58 | 68.55 | 5km |
30 May | Sámi Marathon Finland virtual SB | 4:48:09 | 47.37 | 26.2mi |
2020 | Result | WAVA | Distance | |
31 Dec | Virtual Erfurter Silvesterlauf SB | 48:43 | 63.02 | 10km |
29 Nov | PHRC Three Brothers 45.75 km virtual run challenge PB | 5:16:55 | 47.34 | 45.75km |
11 Jul | Human Nature 10k virtual run | 50:36 | 60.36 | 10km |
25 Apr | Stop Coronavirus virtual 5k | 26:05 | 57.46 | 5km |
22 Apr | Shrieking Shack 6km virtual run (PHRC ) PB | 34:15 | 52.71 | 6km |
29 Feb | parkrun Küchenholz SB | 25:17 | 59.27 | 5km |
2019 | Result | WAVA | Distance | |
31 Dec | 36. Silvesterlauf Sigmaringen | 31:04 | 48.24 | 5km |
14 Sep | Bodensee Marathon Kressbronn | 4:04:54 | 55.47 | 26.2mi |
7 Sep | parkrun Küchenholz SB | 27:00 | 55.51 | 5km |
17 Aug | Leipzig 50km / 100 km Ultramarathon PB | 4:50:21 | 56.92 | 50km |
14 Jul | Lausitzer Seenland Marathon SB | 3:47:53 | 59.37 | 26.2mi |
14 Apr | Leipzig Halbmarathon SB | 1:57:51 | 55.66 | 13.1mi |
2018 | Result | WAVA | Distance | |
31 Dec | 35. Silvesterlauf Sigmaringen SB | 22:51 | 65.32 | 5km |
6 Oct | parkrun Küchenholz | 23:27 | 63.65 | 5km |
16 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 25:50 | 0.00 | 6.1mi |
22 Jul | Füssen Königsschlösser Romantik Marathon | 3:56:16 | 57.07 | 26.2mi |
22 Apr | Leipzig Marathon SB | 3:45:27 | 59.81 | 26.2mi |
31 Mar | Internationaler Öpfinger Osterlauf | 1:39:48 | 65.46 | 13.1mi |
24 Mar | Leipziger AOK Frühlingslauf | 46:20 | 65.32 | 10km |
10 Mar | Messepokallauf PB | 31:41 | 66.19 | 7km |
4 Mar | Anglesey Half Marathon SB | 1:38:52 | 66.07 | 13.1mi |
23 Feb | Paunsdorf Centre Run PB | 22:52 | 70.34 | 5.4km |
27 Jan | 10 km Winterlauf TSV Wahren SB | 44:48 | 67.55 | 10km |
2017 | Result | WAVA | Distance | |
31 Dec | 34. Silvesterlauf Sigmaringen | 23:08 | 64.29 | 5km |
16 Sep | Bodensee Marathon Kressbronn | 3:54:52 | 57.41 | 26.2mi |
29 Jul | Meerbrook 15k PB | 1:17:48 | 59.28 | 15km |
19 Jul | Race The Train - Caernarfon SB | 21:28 | 69.08 | 5km |
15 Jul | Federsee Halbmarathon | 1:44:35 | 62.25 | 13.1mi |
8 Jul | 6. Brunnenfestlauf Reute | 49:05 | 61.42 | 10km |
14 Jun | Deiniolen 10k | 48:51 | 61.72 | 10km |
23 Apr | London Marathon | 3:48:48 | 58.78 | 26.2mi |
15 Apr | Internationaler Öpfinger Osterlauf | 1:46:39 | 61.04 | 13.1mi |
9 Apr | Borders League - New Brighton PB | 41:22 | 60.69 | 5.2mi |
12 Mar | Wrexham Marathon SB | 3:45:03 | 59.76 | 26.2mi |
5 Mar | Borders League - Helsby (Manley Mere) PB | 38:09 | 64.51 | 5.1mi |
19 Feb | Village Bakery Half Marathon SB | 1:42:29 | 63.52 | 13.1mi |
12 Feb | Nick Beer 10km Memorial Race SB | 47:35 | 63.36 | 10km |
22 Jan | Border League - Deeside | 32:57 | 64.19 | 4.4mi |
21 Jan | Twin Piers 10k | 48:56 | 61.61 | 10km |
14 Jan | Penrhyn parkrun | 24:37 | 60.24 | 5km |
2016 | Result | WAVA | Distance | |
4 Dec | Border League Birkenhead Park | 40:01 | 65.22 | 5.4mi |
6 Nov | Borders League - Chester | 36:18 | 66.43 | 5mi |
30 Oct | Abergele 5 Mile Road Race | 43:32 | 55.39 | 5mi |
29 Oct | Snowdonia Marathon | 3:52:19 | 57.89 | 26.2mi |
9 Oct | Border League - Caernarfon | 45:30 | 66.26 | 10km |
2 Oct | 4 Lakes race / ras 4 llyn PB | 2:44:22 | 57.41 | 30km |
18 Sep | Ras y Cob | 21:20 | 69.51 | 5km |
11 Sep | Ras 5K Awyr Las | 23:17 | 63.69 | 5km |
4 Sep | Caernarfon 10k | 46:37 | 64.67 | 10km |
13 Aug | Helsinki Marathon | 3:37:24 | 61.86 | 26.2mi |
7 Aug | Vale of Clwyd 5k | 22:19 | 66.45 | 5km |
31 Jul | Holyhead breakwater race SB | 36:17 | 66.26 | 5mi |
23 Jul | Aberystwyth parkrun | 21:50 | 67.76 | 5km |
20 Jul | Race The Train - Caernarfon PB | 20:33 | 71.99 | 5km |
6 Jul | Llanfairpwll 5k | 22:36 | 65.46 | 5km |
17 Jun | 6. Ulmer Laufnacht 50/80/100k PB | 10:12:00 | 48.46 | 50mi |
21 May | Ffrith 5k incl. N-Wales Champs | 21:51 | 67.71 | 5km |
2 May | Milton Keynes Marathon SB | 3:36:22 | 62.03 | 26.2mi |
23 Apr | Penrhyn parkrun | 22:38 | 65.36 | 5km |
26 Mar | Internationaler Öpfinger Osterlauf SB | 1:42:29 | 63.33 | 13.1mi |
20 Mar | Borders League - Tattenhall SB | 45:12 | 66.47 | 10km |
6 Mar | Anglesey Half PB | 1:38:02 | 66.74 | 13.2mi |
21 Feb | Rhyl 10 mile PB | 1:19:25 | 62.20 | 10mi |
7 Feb | Nick Beer 10k | 47:27 | 63.32 | 10km |
30 Jan | Penrhyn parkrun | 23:32 | 62.86 | 5km |
23 Jan | Twin Piers 10k | 46:47 | 64.22 | 10km |
10 Jan | Oberschwäbische Crosslaufserie Lauf 2 Birkenhard | 31:58 | 61.37 | 6.6km |
2015 | Result | WAVA | Distance | |
31 Dec | 32. Silvesterlauf Sigmaringen | 23:06 | 64.04 | 5km |
18 Oct | Abingdon Marathon SB | 3:33:00 | 63.02 | 26.2mi |
11 Oct | Borders League - Capenhurst | 36:34 | 65.74 | 5mi |
4 Oct | 4 Lakes race / ras 4 llyn SB | 2:48:59 | 55.70 | 30km |
3 Oct | Treborth Cross Country League | 27:03 | 52.71 | 3mi |
13 Sep | Lake Vyrnwy Half Marathon SB | 1:43:47 | 62.54 | 13.1mi |
6 Sep | Caernarfon 10k SB | 47:16 | 63.56 | 10km |
26 Jul | Holyhead Breakwater Race PB | 36:07 | 66.39 | 5mi |
22 Jul | Race The Train - Caernarfon SB | 21:05 | 70.04 | 5km |
11 Jul | 6. Brunnenfestlauf Reute | 51:50 | 57.79 | 10km |
3 Jul | 3. Strong Run Aulendorf PB | 57:35 | 53.66 | 6.4mi |
27 Jun | Brixen Dolomiten Marathon | 6:09:23 | 36.29 | 26.2mi |
17 Jun | Deiniolen 10k | 51:00 | 58.74 | 10km |
13 Jun | Penrhyn parkrun | 23:50 | 61.96 | 5km |
6 May | Rhostryfan 10k | 47:55 | 62.52 | 10km |
8 Mar | Border League - Prestatyn PB | 39:22 | 66.76 | 8.8km |
15 Feb | Village Bakery Half Marathon | 1:44:25 | 62.01 | 13.1mi |
24 Jan | Penrhyn parkrun | 23:29 | 62.88 | 5km |
17 Jan | Penrhyn parkrun | 23:43 | 62.27 | 5km |
11 Jan | Border League Birkenhead Park | 41:06 | 63.13 | 5.4mi |
2014 | Result | WAVA | Distance | |
13 Dec | Penrhyn parkrun | 22:38 | 65.25 | 5km |
30 Nov | Llanfairpwll 5k (Santa Run) | 24:03 | 61.40 | 5km |
29 Nov | Penrhyn parkrun | 23:33 | 62.71 | 5km |
22 Nov | Penrhyn Parkrun | 24:23 | 60.56 | 5km |
9 Nov | Athens Classic Marathon | 3:46:39 | 59.15 | 26.2mi |
2 Nov | Abergele 5 Mile Road Race | 38:22 | 62.49 | 5mi |
5 Oct | MBNA Chester Marathon SB | 3:34:59 | 62.36 | 26.2mi |
14 Sep | Lake Vyrnwy Half Marathon SB | 1:40:04 | 64.70 | 13.1mi |
6 Sep | Plas Newydd 5k | 23:07 | 63.88 | 5km |
24 Aug | Allgäu Panorama Marathon | 1:45:01 | 61.65 | 13.1mi |
3 Aug | North Wales Half Marathon | 1:53:19 | 57.04 | 13.1mi |
23 Jul | Race the Train Caernarfon | 22:45 | 64.83 | 5km |
29 Jun | Runfest Wales half marathon | 1:42:19 | 63.17 | 13.1mi |
22 Jun | Caerphilly 10k | 46:51 | 63.79 | 10km |
18 Jun | Deiniolen 10k road race | 51:59 | 57.49 | 10km |
30 May | Deganwy Dash SB | 36:29 | 65.58 | 5mi |
21 May | Suncentre 5k SB | 22:10 | 66.53 | 5km |
7 May | Rhostryfan 10k | 47:10 | 63.36 | 10km |
23 Apr | Border League Race 7 Deestriders. PB | 42:50 | 61.81 | 5.52mi |
19 Apr | Internationaler Öpfinger Osterlauf | 1:48:01 | 59.83 | 13.1mi |
6 Apr | Greater Manchester Marathon | 3:37:15 | 61.67 | 26.2mi |
30 Mar | Cheshire 10k SB | 45:09 | 66.19 | 10km |
23 Mar | Border League - Deeside | 31:55 | 65.79 | 4.4mi |
9 Mar | Stafford 20 relay race leg 1 PB | 1:05:00 | 62.08 | 8.27mi |
2 Mar | The Island Race - Anglesey Half Marathon | 1:42:41 | 62.94 | 13.1mi |
23 Feb | Rhyl 10 Mile Race SB | 1:20:55 | 60.77 | 10mi |
16 Feb | Wrexham Half Marathon long course 13.8 miles PB | 1:48:53 | 62.74 | 13.8mi |
2 Feb | Border League Abergele | 36:52 | 64.89 | 5mi |
2013 | Result | WAVA | Distance | |
31 Dec | 30. Silvesterlauf Sigmaringen approx. 5 km PB | 23:11 | 65.29 | 5.13km |
15 Dec | Borders League - Helsby (Wigg Island) PB | 41:19 | 63.84 | 5.5mi |
24 Nov | Conwy Half Marathon | 1:58:23 | 54.59 | 13.1mi |
26 Oct | Snowdonia Marathon | 4:17:37 | 52.01 | 26.2mi |
6 Oct | MBNA Chester Marathon SB | 3:44:53 | 59.58 | 26.2mi |
22 Sep | 4 Lakes 30 km Race SB | 2:53:22 | 54.12 | 30km |
15 Sep | Lake Vyrnwy Half Marathon SB | 1:43:20 | 62.55 | 13.1mi |
1 Sep | Caernarfon 10k | 49:02 | 60.95 | 10km |
4 Aug | North Wales Half Marathon | 2:04:49 | 51.78 | 13.1mi |
28 Jul | Holyhead Breakwater Race | 42:33 | 56.14 | 5mi |
24 Jul | Race the Train Caernarfon SB | 21:59 | 67.03 | 5km |
20 Jul | International Snowdon Race PB | 2:06:28 | 36.83 | 9.5mi |
5 Jul | 1. Strong Run Aulendorf | 51:28 | 57.95 | 10km |
29 Jun | Brixen Dolomiten Marathon | 5:23:11 | 41.45 | 26.2mi |
19 Jun | Deiniolen 10k road race | 52:37 | 56.68 | 10km |
16 Jun | sport in the port 10k | 47:31 | 62.77 | 10km |
2 Jun | Bangor 10k SB | 47:23 | 62.94 | 10km |
29 May | Suncentre 5k | 22:22 | 65.89 | 5km |
21 May | Joe Brown Tuesday night series Race 6: Great Orme PB | 46:59 | 41.52 | 4.1mi |
11 May | Ras Moel Eilio Fell Race PB | 1:47:52 | 36.06 | 8mi |
8 May | Rhostryfan 10k | 52:08 | 57.21 | 10km |
28 Apr | Greater Manchester Marathon | 3:48:31 | 58.62 | 26.2mi |
24 Apr | Border League - Wrexham PB | 29:10 | 65.21 | 4mi |
30 Mar | LLandudno easter 5K Prom Dash | 22:38 | 65.11 | 5km |
3 Mar | Anglesey Half Marathon | 1:45:47 | 61.02 | 13.1mi |
23 Feb | Moel Y Ci fellrace | 1:02:15 | 38.37 | 5mi |
17 Feb | Village Bakery Half Marathon | 1:48:37 | 59.43 | 13.1mi |
3 Feb | Cybi Border League Race SB | 39:17 | 60.80 | 5mi |
13 Jan | Borders League - Birkenhead | 41:41 | 63.17 | 5.5mi |
2012 | Result | WAVA | Distance | |
31 Dec | Silvesterlauf Sigmaringen PB | 48:53 | 62.49 | 10.23km |
16 Dec | Border League - Christleton (Chester Tri) PB | 44:24 | 63.71 | 5.9mi |
18 Nov | Conwy Half Marathon SB | 1:49:08 | 59.14 | 13.1mi |
11 Nov | Border League - Capenhurst (Ellesmere Port) PB | 41:36 | 62.12 | 5.4mi |
27 Oct | Snowdonia Marathon | 4:16:48 | 52.17 | 26.2mi |
21 Oct | Border League - Caernarfon | 49:33 | 60.19 | 10km |
7 Oct | MBNA Chester Marathon SB | 3:54:36 | 57.10 | 26.2mi |
2 Sep | Caernarfon 10k SB | 48:36 | 61.37 | 10km |
29 Jul | Holyhead Breakwater Race SB | 39:36 | 60.25 | 5mi |
21 Jul | International Snowdon Race SB | 2:07:10 | 38.56 | 10mi |
18 Jul | Race the Train Caernarfon SB | 21:43 | 67.84 | 5km |
26 Jun | Llanberis fell race (Tuesday night series) | 43:41 | 43.51 | 4mi |
19 May | 10. Bad Waldseer Lauffieber | 4:11:04 | 53.36 | 26.2mi |
9 May | Rhostryfan 10k | 48:51 | 60.95 | 10km |
25 Apr | Deestriders Final Border League Race SB | 31:03 | 61.21 | 4mi |
17 Apr | Mynydd Mawr | 56:37 | 35.20 | 4.19mi |
10 Apr | Foel Lus | 37:14 | 47.82 | 3.75mi |
7 Apr | LLandudno easter 5K Prom Dash | 23:04 | 63.87 | 5km |
3 Apr | Moel Tryfan | 31:15 | 45.44 | 3mi |
1 Apr | Border League - Christleton (Chester Tri) PB | 44:53 | 59.99 | 9.06km |
11 Mar | Stafford 20 PB | 3:04:59 | 54.59 | 20mi |
26 Feb | Border League - Mold SB | 41:50 | 58.19 | 5.1mi |
8 Jan | Border League Abergele | 40:38 | 58.71 | 5mi |
2011 | Result | WAVA | Distance | |
11 Dec | Borders League - Tattenhall PB | 51:52 | 56.34 | 6.1mi |
4 Dec | Cybi Striders Santa Run - Fun Run PB | 17:16 | 53.33 | 2mi |
13 Nov | Border League Birkenhead Park | 45:17 | 56.99 | 5.4mi |
29 Oct | Snowdonia Marathon SB | 4:44:09 | 47.15 | 26.2mi |
4 Sep | Caernarfon 10k | 54:26 | 54.70 | 10km |
21 Aug | Säge-Triathlon Bad Saulgau | 10:36 / 45:48 / 31:26 | 0.00 | 0.5km/21.5km/5.6km |
23 Jul | 8 hours run/bike, 10k, HM and Mara **event cancelled due to flooding** | / / | 0.00 | 0km/150miles/26.2miles |
4 Jun | Dartmoor Discovery 32.2 PB | 6:21:44 | 44.78 | 32.2mi |
22 May | Llandudno 10 mile race SB | 1:26:42 | 56.52 | 10mi |
23 Apr | Internationaler Öpfinger Osterlauf | 2:15:11 | 47.69 | 13.1mi |
19 Mar | Rhayader Round the Lakes SB | 3:14:16 | 51.98 | 20mi |
27 Feb | Village Bakery Half Marathon SB | 1:49:36 | 58.83 | 13.1mi |
13 Feb | The Nick Beer 10Km memorial race SB | 50:25 | 59.00 | 10km |
23 Jan | Menai 10k | 51:54 | 57.31 | 10km |
2010 | Result | WAVA | Distance | |
21 Nov | Conwy Half Marathon SB | 1:55:50 | 55.66 | 13.1mi |
31 Oct | Athens Classic Marathon SB | 4:33:37 | 48.96 | 26.2mi |
26 Sep | Anglesey half marathon | 2:05:25 | 51.41 | 13.1mi |
3 Apr | Internationaler Öpfinger Osterlauf SB | 55:59 | 53.09 | 10km |
2009 | Result | WAVA | Distance | |
18 Jul | Federsee Halbmarathon SB | 2:01:53 | 52.90 | 13.1mi |
11 Apr | Internationaler Öpfinger Osterlauf PB | 44:53 | 49.45 | 7.5km |
2003 | Result | WAVA | Distance | |
12 Jul | Aulendorfer Triathlon | 8:49 / 46:03 / 31:39 | 0.00 | 450metres/22km/5km |
2000 | Result | WAVA | Distance | |
5 Aug | Ravensburger Triathlon | 12:05 / 1:04:46 / 30:29 | 0.00 | 0.75km/25km/5.3km |
30 Jul | Aulendorfer Triathlon | 8:30 / 48:28 / 27:03 | 0.00 | 450metres/22km/5km |
1999 | Result | WAVA | Distance | |
25 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 22:32 | 0.00 | 6.1mi |
1998 | Result | WAVA | Distance | |
26 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 24:10 | 0.00 | 6.1mi |
8 Aug | Ravensburger Triathlon | 12:04 / 57:56 / 30:06 | 0.00 | 0.75km/25km/5.3km |
24 Jul | Aulendorfer Triathlon | 7:04 / 45:34 / 27:59 | 0.00 | 450metres/22km/5km |
1997 | Result | WAVA | Distance | |
13 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 23:12 | 0.00 | 6.1mi |
9 Aug | Ravensburger Triathlon | 12:05 / 59:41 / 30:06 | 0.00 | 0.75km/25km/5.3km |
18 Jul | Aulendorfer Triathlon | / / | 0.00 | 450metres/22km/5km |
1996 | Result | WAVA | Distance | |
14 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 25:59 | 0.00 | 6.1mi |
19 Jul | Aulendorfer Triathlon | / / | 0.00 | 450metres/22km/5km |
4 Jun | 400 m time trial in St Johann | 6:30 | 0.00 | 400m |
1995 | Result | WAVA | Distance | |
9 Sep | Bergzeitfahren Grabener Höhe / uphill time trial | 27:46 | 0.00 | 6.1mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 39 | 21 | 36 | 48 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 155 |
2024 | 107 | 212 | 215 | 153 | 49 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 736 |
2024 | 38 | 54 | 110 | 249 | 53 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 504 |
2023 | 33 | 22 | 36 | 43 | 31 | 30 | 44 | 38 | 41 | 47 | 41 | 36 | 444 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0.2 | 0 | 0.1 | 0 | 0.6 |
2023 | 248 | 232 | 216 | 170 | 134 | 87 | 101 | 141 | 143 | 132 | 187 | 146 | 1937 |
2023 | 109 | 50 | 50 | 103 | 277 | 120 | 375 | 125 | 110 | 59 | 66 | 119 | 1562 |
2022 | 36 | 36 | 47 | 38 | 46 | 45 | 30 | 41 | 44 | 31 | 25 | 42 | 461 |
2022 | 0 | 0 | 0 | 0 | 0.8 | 2.1 | 1.1 | 0.9 | 0 | 0 | 0 | 0 | 4.9 |
2022 | 165 | 264 | 260 | 172 | 139 | 219 | 54 | 86 | 158 | 136 | 180 | 201 | 2035 |
2022 | 29 | 11 | 36 | 149 | 115 | 155 | 254 | 293 | 172 | 98 | 81 | 250 | 1644 |
2021 | 40 | 56 | 27 | 27 | 46 | 42 | 65 | 44 | 54 | 22 | 34 | 46 | 503 |
2021 | 0 | 0 | 0 | 0 | 0 | 0.7 | 0 | 0 | 1.6 | 0 | 0 | 0 | 2.3 |
2021 | 195 | 185 | 238 | 190 | 256 | 228 | 153 | 255 | 192 | 197 | 208 | 204 | 2502 |
2021 | 102 | 0 | 7 | 18 | 3 | 0 | 20 | 27 | 27 | 28 | 5 | 0 | 237 |
2020 | 43 | 26 | 87 | 100 | 67 | 44 | 51 | 64 | 63 | 59 | 40 | 42 | 687 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0.3 | 0 | 0 | 0 | 0.5 |
2020 | 108 | 148 | 63 | 130 | 148 | 198 | 100 | 107 | 106 | 241 | 272 | 137 | 1759 |
2020 | 0 | 0 | 11 | 28 | 0 | 0 | 88 | 56 | 54 | 24 | 13 | 173 | 448 |
2019 | 0 | 0 | 5 | 18 | 52 | 3 | 56 | 1 | 67 | 89 | 8 | 0 | 300 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 0 | 0 | 0 | 1.2 |
2019 | 108 | 121 | 62 | 126 | 246 | 106 | 168 | 105 | 207 | 198 | 88 | 43 | 1577 |
2019 | 0 | 3 | 4 | 0 | 0 | 69 | 0 | 13 | 39 | 0 | 0 | 0 | 128 |
2018 | 0 | 4 | 17 | 1 | 0 | 0 | 0 | 0 | 12 | 71 | 37 | 10 | 150 |
2018 | 0 | 0 | 0 | 0.1 | 0.6 | 0.6 | 0.6 | 0.6 | 0.5 | 0 | 0 | 0 | 3 |
2018 | 167 | 166 | 119 | 74 | 61 | 62 | 88 | 64 | 151 | 218 | 152 | 111 | 1432 |
2018 | 0 | 11 | 0 | 0 | 0 | 0 | 34 | 33 | 129 | 0 | 0 | 5 | 212 |
2017 | 5 | 0 | 1 | 2 | 7 | 6 | 0 | 0 | 10 | 5 | 6 | 1 | 43 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2017 | 107 | 52 | 94 | 115 | 100 | 63 | 105 | 24 | 82 | 102 | 57 | 131 | 1033 |
2017 | 0 | 0 | 0 | 6 | 0 | 2 | 67 | 14 | 31 | 0 | 0 | 9 | 130 |
2016 | 2 | 0 | 0 | 10 | 16 | 0 | 6 | 5 | 0 | 0 | 16 | 12 | 66 |
2016 | 0 | 0 | 0 | 0 | 0 | 1.2 | 0 | 0.7 | 0 | 0 | 1.2 | 0 | 3.2 |
2016 | 134 | 133 | 182 | 123 | 170 | 134 | 84 | 146 | 108 | 122 | 65 | 101 | 1503 |
2016 | 11 | 0 | 5 | 0 | 0 | 6 | 0 | 113 | 0 | 0 | 0 | 0 | 134 |
2015 | 0 | 0 | 16 | 11 | 5 | 11 | 2 | 10 | 0 | 6 | 0 | 1 | 62 |
2015 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0.6 | 0.3 | 0 | 0 | 0 | 0 | 1.3 |
2015 | 172 | 73 | 67 | 160 | 144 | 161 | 140 | 101 | 152 | 68 | 25 | 71 | 1334 |
2015 | 0 | 0 | 0 | 5 | 0 | 10 | 104 | 26 | 7 | 0 | 0 | 0 | 152 |
2014 | 4 | 0 | 3 | 3 | 5 | 6 | 11 | 1 | 3 | 0 | 0 | 0 | 37 |
2014 | 1.3 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 2.3 |
2014 | 223 | 147 | 162 | 133 | 155 | 177 | 138 | 250 | 156 | 137 | 104 | 155 | 1936 |
2014 | 7 | 0 | 0 | 7 | 4 | 0 | 0 | 16 | 0 | 3 | 0 | 10 | 46 |
2013 | 0 | 0 | 0 | 0 | 6 | 2 | 14 | 6 | 0 | 19 | 0 | 9 | 57 |
2013 | 1.2 | 0 | 0.3 | 0 | 3.1 | 0 | 2.5 | 0.4 | 0 | 0 | 0 | 0 | 7.7 |
2013 | 71 | 104 | 130 | 129 | 137 | 149 | 100 | 138 | 148 | 111 | 110 | 113 | 1439 |
2013 | 7 | 0 | 21 | 0 | 47 | 15 | 77 | 36 | 20 | 9 | 8 | 11 | 250 |
2012 | 0 | 4 | 6 | 0 | 9 | 0 | 0 | 3 | 6 | 0 | 0 | 0 | 29 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 | 0 | 0 | 0 | 0 | 0.9 |
2012 | 79 | 100 | 104 | 162 | 86 | 36 | 100 | 127 | 128 | 101 | 63 | 63 | 1149 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 27 | 0 | 0 | 0 | 0 | 27 |
2011 | 5 | 28 | 8 | 0 | 13 | 30 | 8 | 9 | 0 | 3 | 0 | 11 | 114 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 1 |
2011 | 109 | 108 | 136 | 140 | 118 | 100 | 87 | 64 | 66 | 61 | 22 | 71 | 1081 |
2011 | 0 | 0 | 0 | 12 | 0 | 0 | 13 | 61 | 0 | 0 | 0 | 0 | 86 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 11 | 0 | 9 | 33 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0.5 |
2010 | 0 | 0 | 8 | 6 | 0 | 0 | 0 | 26 | 52 | 78 | 18 | 17 | 206 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 0 | 18 |
2009 | 19 | 0 | 0 | 5 | 0 | 0 | 40 | 0 | 0 | 0 | 0 | 19 | 82 |
2006 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2006 | 0 | 0 | 0 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 23 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 3 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 13 |
2003 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2003 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 8 |
2003 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 14 |
2002 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.3 |
2001 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2001 | 0 | 0 | 0 | 33 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 33 |
2000 | 1.9 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0.5 | 0 | 0 | 0 | 0 | 3 |
2000 | 7 | 0 | 0 | 14 | 6 | 0 | 7 | 3 | 0 | 0 | 0 | 0 | 38 |
2000 | 13 | 0 | 17 | 237 | 41 | 0 | 27 | 16 | 0 | 0 | 0 | 0 | 351 |
1999 | 0 | 0 | 0 | 0 | 0.6 | 0 | 1.2 | 0.4 | 0 | 0 | 0 | 0 | 2.2 |
1999 | 0 | 0 | 10 | 4 | 17 | 12 | 7 | 7 | 0 | 0 | 0 | 0 | 56 |
1999 | 53 | 0 | 111 | 98 | 135 | 97 | 34 | 120 | 120 | 0 | 0 | 0 | 768 |
1998 | 0 | 0 | 0 | 0 | 3.5 | 5.7 | 1.2 | 0.8 | 0 | 0 | 0 | 0 | 11.1 |
1998 | 6 | 2 | 0 | 8 | 22 | 19 | 9 | 6 | 0 | 5 | 0 | 0 | 78 |
1998 | 56 | 53 | 35 | 250 | 202 | 74 | 28 | 51 | 6 | 0 | 0 | 32 | 787 |
1997 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 0 | 0 | 0 | 0 | 0.8 |
1997 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 6 | 0 | 2 | 0 | 0 | 12 |
1997 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 6 | 34 | 0 | 0 | 73 |
1996 | 0 | 0 | 2 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 |
1996 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 | 0 | 0 | 0 | 2 |
1996 | 0 | 0 | 0 | 0 | 28 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 34 |
1995 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 0 | 0.1 | 0 | 0.9 |
1995 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
1995 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
1994 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Recovery run after long bike ride
I still needed about 2 miles to make it to the next checkpoint in the fetch virtual challenge so I dragged my tired carcass out to finish that. I didn't want to run more than absolutely necessary. As a bonus, my legs felt better at the end. 1) 0.62mi - 7:08(11:29/mi) 108/117bpm [1240b/mi] 47cal 2) 0.62mi - 6:49(10:58/mi) 116/124bpm [1272b/mi] 50cal 3) 0.62mi - 6:27(10:22/mi) 119/127bpm [1234b/mi] 48cal 4) 0.22mi - 2:20(10:34/mi) 119/126bpm [1258b/mi] 17cal Add a comment
Ride home from GSZ #300208
I finally found a bike that was available. Easy ride home, my legs are still a bit heavy. 1) 2.31mi - 14:25(6:14/mi) 109/136bpm [680b/mi] 77cal Add a comment
Bike hunting
Difficult today, everybody is riding apparently. 1) 0.55mi - 10:19(18:50/mi) 93/102bpm [1751b/mi] 44cal 53/68rpm Add a comment
Recovery session to sports science campus
I had to do run/walk because my legs were totally shot after the long bike ride today. 1) 0.62mi - 8:31(13:42/mi) 106/127bpm [1452b/mi] 51cal 2) 0.25mi - 3:12(13:02/mi) 115/126bpm [1498b/mi] 21cal Add a comment
Walk from RB Arena to GSZ
Our club had to clear out the storage room at the stadium due to the Euro 2024 taking place there. Quick job, we were done in half an hour. 1) 0.62mi - 16:05(25:53/mi) 106/139bpm [2744b/mi] 87cal 44/64rpm 2) 0.52mi - 11:42(22:23/mi) 87/96bpm [1948b/mi] 41cal 48/62rpm Add a comment
Ride to Arena #300048
I had signed up to help my club to move our stuff out of our storage room at RB Arena. My legs were quite sluggish after the 40 km bike ride so it took me longer than usual. 1) 2.64mi - 17:59(6:49/mi) 108/128bpm [736b/mi] 89cal Add a comment
Bike hunting again
1) 0.26mi - 4:44(18:04/mi) 94/105bpm [1699b/mi] 20cal 57/62rpm Add a comment
First Ride in Leipzig around Störmthaler See
After servicing my bike yesterday, it was time to take it out today. The weather was almost perfect, sunshine, 21°C and a moderate wind. I made my way out of the city jungle of Leipzig. The first 5 km are always a bit of a struggle until I cross Prager Straße and then it's just straight down to the lake. It was so beautiful today, turquoise water, blue sky, a few altocumulus clouds up there, some birds out on the lake. I met a lot of cyclists - very popular route choice. I tried to hurry up to be back in time for the appointment at 5 pm. I made it back an hour earlier with my quickest ride around Störmthaler See ever. Happy with that, I've become a bit stronger compared to last year. 1) 3.11mi - 14:10(4:34/mi) 137/151bpm [625b/mi] 114cal 2) 3.11mi - 11:15(3:37/mi) 147/159bpm [533b/mi] 98cal 3) 3.11mi - 11:15(3:37/mi) 140/149bpm [507b/mi] 85cal 4) 3.11mi - 10:54(3:31/mi) 141/152bpm [495b/mi] 80cal 5) 3.11mi - 11:03(3:33/mi) 138/155bpm [490b/mi] 72cal 6) 3.11mi - 10:36(3:25/mi) 137/154bpm [467b/mi] 64cal 7) 3.11mi - 12:00(3:52/mi) 139/159bpm [537b/mi] 74cal 8) 3.11mi - 12:55(4:09/mi) 129/145bpm [536b/mi] 50cal 9) 1.36mi - 5:47(4:15/mi) 120/131bpm [509b/mi] 13cal Add a comment
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Extended walk to Rewe
I still needed a mile for #walkamileaday so I went a bit longer. Otherwise, this was a rest day 1) 0.62mi - 32:46(52:44/mi) 87/112bpm [4588b/mi] 107cal 17/88rpm 2) 0.38mi - 7:15(18:50/mi) 82/90bpm [1544b/mi] 29cal 56/64rpm Add a comment
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Recovery walk after the run
Straight after the run, I started the walking session to keep my walking streak alive 1) 0.62mi - 9:29(15:16/mi) 115/132bpm [1756b/mi] 51cal 59/68rpm 2) 0.38mi - 5:58(15:34/mi) 110/120bpm [1712b/mi] 29cal 55/67rpm Add a comment
P&D w11, D7: 6.5 mi night run with fartleks, MP and 10k pace
After the bike ride, I had food, coffee and cake, relaxed a bit and drew a route through 6 Rundle digits. It turned out to be over 10 km, perfect, I'll get the Garmin badge. The first 2 km were a bit sluggish, it took about 15 min to shake off the bike legs. I concentrated on good form, a decent push off and moderate knee drive. As a result, the next km was already close to 6 min and then I managed prettty swift splits, 5:38, 5:34 and then 5:19 with a section a MP. I added a few more bits at MP and even a short sprint for a fartlek element to the run. Felt really good at the end. I did my cool down walk to keep my walking streak alive. 1) 0.62mi - 6:43(10:49/mi) 125/141bpm [1352b/mi] 52cal 2) 0.62mi - 6:17(10:06/mi) 139/149bpm [1405b/mi] 56cal 3) 0.62mi - 6:03(9:44/mi) 144/153bpm [1401b/mi] 54cal 4) 0.62mi - 5:39(9:05/mi) 149/154bpm [1353b/mi] 53cal 5) 0.62mi - 5:34(8:57/mi) 149/152bpm [1335b/mi] 51cal 6) 0.62mi - 5:26(8:44/mi) 150/159bpm [1310b/mi] 49cal 7) 0.62mi - 5:40(9:08/mi) 152/159bpm [1388b/mi] 54cal 8) 0.62mi - 5:24(8:41/mi) 150/160bpm [1303b/mi] 49cal 9) 0.62mi - 5:50(9:23/mi) 150/161bpm [1407b/mi] 52cal 10) 0.62mi - 5:30(8:51/mi) 148/159bpm [1310b/mi] 47cal 11) 0.32mi - 3:07(9:53/mi) 145/150bpm [1432b/mi] 26cal
Easy 34 km ride to Wolfshain and Fuchshain
I took the opportunity to ride on the last warm day before the cold front passage tomorrow which will turn to a colder weather pattern for next week. I really enjoyed the ride out from Holzhausen, had several nice bike paths and quiet country roads from Albrechtshain, Fuchshain to Seifertshain which led me back to Holzhausen. The only critical bit is the motorway bridge towards Hirschfeld where the road is narrow and in bad condition. Happy with 2 rides this week, it's a good start to the training for the Tannheimer. 1) 3.11mi - 13:41(4:24/mi) 116/137bpm [511b/mi] 84cal 2) 3.11mi - 12:48(4:07/mi) 118/132bpm [486b/mi] 68cal 3) 3.11mi - 11:22(3:39/mi) 131/141bpm [479b/mi] 78cal 4) 3.11mi - 11:16(3:38/mi) 135/150bpm [490b/mi] 79cal 5) 3.11mi - 11:49(3:48/mi) 140/149bpm [533b/mi] 90cal 6) 3.11mi - 13:30(4:21/mi) 138/148bpm [600b/mi] 93cal 7) 2.82mi - 12:22(4:23/mi) 133/155bpm [583b/mi] 65cal Add a comment
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Power walking before the storm rolled in
I had to hurry up to get back dry as the gust front reached me about halfway into the walk. It nearly blew me off my feet, 42 mph gusts measured in Leipzig, 60 mph outside at the airport. Wow! 1) 0.62mi - 8:49(14:12/mi) 102/121bpm [1448b/mi] 50cal 65/77rpm 2) 0.48mi - 6:24(13:24/mi) 113/123bpm [1515b/mi] 36cal 69/78rpm Add a comment
Ride home #23264
1) 2.67mi - 15:55(5:57/mi) 119/140bpm [709b/mi] 98cal Add a comment
Bike hunting
1) 0.25mi - 4:52(19:39/mi) 92/107bpm [1807b/mi] 19cal 48/60rpm Add a comment
Stretches with the group
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Beginners week 2
Again, quite a large group tonight, about 10 runners, some new ones. We did the loop around Rennbahn when a brief shower band rolled in and we got rained on a blown around. The main event would come later though. I stayed in the back with some of the newer runners who still needs to walk at times. My HR was a bit high initially but settled after the first 2 miles. The MP session was still in the system. 1) 0.62mi - 7:11(11:33/mi) 126/138bpm [1455b/mi] 51cal 2) 0.62mi - 7:21(11:50/mi) 130/135bpm [1537b/mi] 53cal 3) 0.62mi - 7:42(12:24/mi) 127/134bpm [1575b/mi] 51cal 4) 0.62mi - 7:48(12:33/mi) 122/136bpm [1530b/mi] 48cal 5) 0.39mi - 5:15(13:36/mi) 120/132bpm [1632b/mi] 31cal Add a comment
Ride to KK #39142
I was lucky that the same bike was still there so I could just hop on and race away. Made it in time, yay 1) 2.3mi - 13:50(6:01/mi) 128/148bpm [770b/mi] 98cal Add a comment
Ride home from Fockestraße #39142
After the app threw a fit, I had to restart it. Finally, I could rent the bike. Had to race home to make it back in time for beginners. 1) 2.28mi - 13:26(5:53/mi) 134/154bpm [789b/mi] 103cal Add a comment
P&D 12/55 W12, D1: 7 miles MP with Annett
2 km warm up at 5:22 pace, then hovering around 5 min/km for 9 km with Annett. It felt pretty good and time passed quickly. Thank you for the run, Annett H 🏃🏼♀️🏊🏼♀️🚴🏼♀️ workouts are always more fun with good company. 1) 0.62mi - 5:22(8:38/mi) 131/149bpm [1131b/mi] 44cal 2) 0.62mi - 5:22(8:38/mi) 149/154bpm [1287b/mi] 52cal 3) 0.62mi - 5:10(8:18/mi) 152/159bpm [1262b/mi] 50cal 4) 0.62mi - 5:01(8:04/mi) 156/160bpm [1258b/mi] 49cal 5) 0.62mi - 4:53(7:51/mi) 159/163bpm [1248b/mi] 48cal 6) 0.62mi - 4:59(8:01/mi) 163/167bpm [1307b/mi] 50cal 7) 0.62mi - 5:03(8:08/mi) 162/166bpm [1317b/mi] 51cal 8) 0.62mi - 5:00(8:03/mi) 161/164bpm [1295b/mi] 50cal 9) 0.62mi - 5:07(8:14/mi) 162/165bpm [1334b/mi] 51cal 10) 0.62mi - 4:56(7:56/mi) 163/167bpm [1293b/mi] 49cal 11) 0.62mi - 5:01(8:04/mi) 164/167bpm [1324b/mi] 51cal 12) 0.12mi - 59(8:15/mi) 161/166bpm [1328b/mi] 10cal |
Walk a mile a day challenge
1) 0.62mi - 9:31(15:18/mi) 92/105bpm [1408b/mi] 47cal 60/98rpm 2) 0.39mi - 6:16(16:12/mi) 92/105bpm [1491b/mi] 28cal 61/66rpm Add a comment
Fitness Blender 2 Week Challenge Day 3: Low Impact Cardio Workout with Mobility Exercises
Cardio Segment 1 (10:00) — 5 Exercises, 2 rounds, 50 sec on / 10 sec off March in Place Butt Kicker + Row High Reach + Stepback + Tapdown, alternating Wide Squat + Opposite Toe Reach, alternating Reverse Lunge Chop, alternating WATER BREAK Mobility Intermission (3:00) — 4 Exercises; 45 sec each, back to back HS Stretch + Deep Squat Rocks Down Dog + Spider Lunge, alternating Quadruped Thoracic Rotation + Kneeling Shoulder Stretch (last 10 sec) - R Quadruped Thoracic Rotation + Kneeling Shoulder Stretch (last 10 sec) - L Cardio Segment 2 (10:00) — 5 Exercises, 2 rounds, 50 sec on / 10 sec off Side Lunge to Single Leg Balance, switch halfway Lateral Shuffle with Curtsy Tapdown 3-Way Jabs, alternating Skiier Swing + Calf Raise Low-Impact Star Jacks WATER BREAK Mobility Cooldown (~5:00) — 40 sec each Hip Flexor + Hamstring Stretch - R Hip Flexor + Hamstring Stretch - R Cat/Cow Adductor Rockback + Side Reach - R Adductor Rockback + Side Reach - R 90/90 Stretch with Forward Lean Torso Rotation + Open Book - R Torso Rotation + Open Book - L Add a comment
Warm up interrupted due to low battery alert
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Walk home from Rewe with groceries
Streak still going strong 1) 0.62mi - 11:16(18:08/mi) 94/110bpm [1705b/mi] 48cal 57/66rpm 2) 0.52mi - 10:50(21:00/mi) 99/135bpm [2079b/mi] 49cal 47/64rpm Add a comment
Ride to Rewe #20165
Going to get some groceries for marathon week 1) 1.99mi - 12:09(6:07/mi) 118/137bpm [722b/mi] 75cal Add a comment
Stretches with the group
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P&D 12/55, W12, D3: 6.5 mi easy run with 6x 100m strides
I ran with Lotti's fast group tonight, more rather behind them. They were quicker this week than last week and I didn't want to overexert myself 4 days before the marathon. So I stuck to about 9:30 m/m for the entire run, adding 6x 100m strides between kms 6 and 8. Felt pretty good but the cold takes a few days to get used to. And the forecast is even colder for Sunday. I'll make sure I get out for short runs in the days before to acclimate better. 1) 0.62mi - 5:56(9:33/mi) 134/143bpm [1280b/mi] 51cal 2) 0.62mi - 5:54(9:30/mi) 138/145bpm [1311b/mi] 51cal 3) 0.62mi - 6:05(9:47/mi) 139/148bpm [1361b/mi] 50cal 4) 0.62mi - 5:59(9:37/mi) 142/146bpm [1367b/mi] 52cal 5) 0.62mi - 5:59(9:39/mi) 143/148bpm [1379b/mi] 52cal 6) 0.62mi - 5:54(9:30/mi) 142/146bpm [1350b/mi] 50cal 7) 0.62mi - 5:28(8:47/mi) 149/163bpm [1309b/mi] 50cal 8) 0.62mi - 5:39(9:06/mi) 153/166bpm [1392b/mi] 53cal 9) 0.62mi - 5:44(9:13/mi) 147/168bpm [1355b/mi] 49cal 10) 0.62mi - 5:52(9:27/mi) 146/151bpm [1380b/mi] 50cal 11) 0.35mi - 4:07(11:47/mi) 137/149bpm [1614b/mi] 26cal Add a comment
Walk to GSZ
1) 0.15mi - 3:11(20:40/mi) 106/119bpm [2192b/mi] 16cal 54/65rpm Add a comment
Ride to KK #23107
Riding to meet Lotti's group 1) 2.21mi - 11:31(5:12/mi) 128/144bpm [666b/mi] 85cal Add a comment
Bike hunting
1) 0.16mi - 2:49(17:53/mi) 89/99bpm [1591b/mi] 13cal 47/62rpm Add a comment
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Ride past Rewe and home #23143
I went to do more marathon grocery shopping and then home. 1) 3.11mi - 27:34(8:53/mi) 99/125bpm [879b/mi] 113cal 2) 0.02mi - 5(5:29/mi) 82/83bpm [450b/mi] Add a comment
Stretches after the run
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Beginners plus week 2
Happy to run with a big group today, 16 runners. We went down to Schleußiger Weg, Auewald and then up Fockeberg to see the sunset. Sadly, it was cloudy in the West but the light was beautiful. Great run, everybody managed to run up the hill. I'm proud of the effort today. 1) 0.62mi - 7:27(11:59/mi) 123/147bpm [1474b/mi] 50cal 2) 0.62mi - 6:50(10:59/mi) 139/163bpm [1528b/mi] 55cal 3) 0.62mi - 6:40(10:44/mi) 140/160bpm [1503b/mi] 54cal 4) 0.62mi - 6:46(10:54/mi) 137/155bpm [1492b/mi] 53cal 5) 0.62mi - 7:32(12:07/mi) 135/151bpm [1635b/mi] 58cal 6) 0.62mi - 7:26(11:58/mi) 125/141bpm [1496b/mi] 46cal 7) 0.62mi - 7:01(11:17/mi) 132/155bpm [1490b/mi] 46cal 8) 0.62mi - 6:40(10:44/mi) 136/157bpm [1461b/mi] 52cal 9) 0.62mi - 7:27(12:00/mi) 129/156bpm [1548b/mi] 47cal 10) 0.06mi - 41(11:04/mi) 124/125bpm [1373b/mi] 5cal Add a comment
Ride to GSZ #23067
Finally a bike I could rent. I raced to the meeting point. 1) 1.18mi - 10:18(8:44/mi) 112/128bpm [979b/mi] 58cal Add a comment
Walk to city centre
I went to BB to look for some treats, realized that I was running late. I was looking for a bike and the app had some cache issues again. Grrr... Maybe I have to deinstall and reinstall. 1) 0.62mi - 9:14(14:52/mi) 92/119bpm [1367b/mi] 45cal 59/89rpm 2) 0.62mi - 10:18(16:34/mi) 87/98bpm [1441b/mi] 46cal 57/83rpm 3) 0.35mi - 6:27(18:14/mi) 83/98bpm [1513b/mi] 25cal 41/83rpm Add a comment
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1) 0.62mi - 10:35(17:01/mi) 92/102bpm [1566b/mi] 49cal 51/65rpm
2) 0.62mi - 10:29(16:52/mi) 87/110bpm [1468b/mi] 48cal 57/67rpm 3) 0.62mi - 10:32(16:58/mi) 76/86bpm [1289b/mi] 47cal 57/68rpm 4) 0.62mi - 11:01(17:43/mi) 76/90bpm [1347b/mi] 45cal 58/83rpm 5) 0.52mi - 9:34(18:14/mi) 73/88bpm [1331b/mi] 37cal 56/62rpm Add a comment
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1) 0.82mi - 7:46(9:27/mi) 103/113bpm [974b/mi] 35cal
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1) 0.62mi - 9:08(14:43/mi) 93/106bpm [1368b/mi] 38cal 62/69rpm
2) 0.21mi - 3:35(17:15/mi) 102/112bpm [1759b/mi] 16cal 60/66rpm Add a comment
Walk home from Edeka
After a successful morning where I accomplished everything I had planned, I walked home to keep me walking streak alive. Got home just in time for the last game of Super Saturday which I could watch over lunch. 1) 0.62mi - 10:56(17:36/mi) 90/102bpm [1584b/mi] 48cal 56/67rpm 2) 0.61mi - 10:40(17:33/mi) 97/126bpm [1702b/mi] 51cal 52/79rpm Add a comment
Ride from marathon expo to city centre #23026
After finding a nextbike, I went back to the city centre west from the marathon expo in Jahnallee. still very windy and cold. I'll reconsider my clothing for tomorrow 1) 1.98mi - 14:27(7:18/mi) 104/124bpm [760b/mi] 69cal Add a comment
1) 0.33mi - 6:53(20:43/mi) 94/107bpm [1947b/mi] 30cal 49/66rpm
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1) 2.06mi - 18:03(8:46/mi) 102/129bpm [895b/mi] 82cal
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P&D W12 D6: 4 mile recovery run with Wilmer
Final run of the plan before the marathon; 4 nice and easy miles with Wilmer who had come over from Florida for a few weeks. It was lovely to run a lap around the city centre in the places where we used to run when he and Angie still lived in Leipzig. Time flew past really quickly while we were chatting away. I also learned that it is 1km from Goerdeler Ring to the M-skyscraper, underestimated the distance by quite a bit..I thought we might run a bit over 5, then it was a km longer. Legs felt nice and light, I'm ready for tomorrow 1) 0.62mi - 7:08(11:29/mi) 121/130bpm [1390b/mi] 49cal 2) 0.62mi - 6:59(11:15/mi) 128/155bpm [1439b/mi] 52cal 3) 0.62mi - 7:09(11:30/mi) 137/159bpm [1575b/mi] 54cal 4) 0.62mi - 7:01(11:18/mi) 134/150bpm [1515b/mi] 53cal 5) 0.62mi - 7:11(11:33/mi) 128/146bpm [1479b/mi] 48cal 6) 0.62mi - 6:39(10:41/mi) 132/139bpm [1411b/mi] 49cal 7) 0.33mi - 3:49(11:30/mi) 124/139bpm [1426b/mi] 23cal 20th Apr 2024, 9:28am
Bowman 🇸🇪 wrote: Wishing you a great day tomorrow, go out and crush it! :)20th Apr 2024, 9:54am
Mark J 🇳🇿 wrote: Nice gentle one.20th Apr 2024, 11:11am
tipsku wrote: Thank you. It was a nice run with an old friend. My legs feel good, no niggles. 20th Apr 2024, 1:06pm
riggys99 wrote: Good luck tomorrow you’ve got it Add a comment
1) 0.94mi - 6:07(6:32/mi) 122/137bpm [797b/mi] 41cal
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1) 0.12mi - 2:10(17:52/mi) 96/119bpm [1716b/mi] 10cal 44/65rpm
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Ride Home after the marathon #23118
1) 2.69mi - 19:48(7:22/mi) 105/121bpm [774b/mi] 89cal Add a comment
1) 0.62mi - 17:55(28:49/mi) 102/113bpm [2940b/mi] 70cal 34/112rpm
2) 0.62mi - 28:59(46:38/mi) 168/250bpm [7835b/mi] 59cal 3/79rpm 3) 0.62mi - 54:34(1:27:50/mi) 123/247bpm [10803b/mi] 224cal 40/107rpm 4) 0.14mi - 8:46(1:02:01/mi) 87/96bpm [5395b/mi] 24cal 15/78rpm Add a comment
Leipzig Marathon, new PB, 7th female, 1st in W40
Despite inclement weather (there was snow on the roof when I got up), I managed to turn all my training into a great race performance. The cold wind was quite nasty and I spent a lot of energy on the first incline up to the monument. The 3:30 pacers caught me near the top but I escaped again on the downhill to Lößnig. Throughout the first 10 miles, there was a lot of action, drumming groups, live music and seeing the rest of the field on the out-and-back parts. I waved to my team mates who paced the sub 3:45 and sub 4:00 groups. Before I knew it, I was on my way back towards the stadium. 1:44:11 on the timing mat there, bang on target. At the beginning of the second lap, I was wondering whether it would be better to wait for the 3:30 group to be able to hide in their wake up the hill on the second pass. They caught me at 24 km and I ran with them until 29 km when we went back down to Lößnig. I felt much better this time. I battled the wind uphill at Motorcity Leipzig, then enjoyed the downhill, 31k done, still feeling strong. The oval at the library was a bit of a drudge but then I got to enjoy the slight downhill to Bayerischer Bahnhof. 33k in the bag. I pushed hard back up, over the hump at MDR and then enjoyed the downhill at Kurt-Eisner. When it ended, I was nearing 37k and I knew I had the sub 3:30 in the bag, I only needed to hang on for another 5k. Someone shouted "9th lady" as added motivation and I could see 2 in front of me. I reeled them in with a strong final 5k, the fastest of the race for me and finished in 7th lady in 3:27:26, 3:27:33 gun time. I tried to sprint on the home straight but my toes were on the verge of cramping so I didn't push it. Over the moon with the race, 1:43:15 for the second half, great negative splits. 1) 0.62mi - 4:40(7:30/mi) 140/151bpm [1051b/mi] 23cal 2) 0.62mi - 4:43(7:35/mi) 151/163bpm [1144b/mi] 35cal 3) 0.62mi - 5:01(8:05/mi) 161/164bpm [1301b/mi] 51cal 4) 0.62mi - 5:00(8:04/mi) 160/162bpm [1289b/mi] 50cal 5) 0.62mi - 4:59(8:02/mi) 160/162bpm [1284b/mi] 50cal 6) 0.62mi - 5:07(8:14/mi) 160/162bpm [1318b/mi] 51cal 7) 0.62mi - 4:51(7:49/mi) 162/164bpm [1266b/mi] 49cal 8) 0.62mi - 4:49(7:46/mi) 161/163bpm [1249b/mi] 48cal 9) 0.62mi - 5:09(8:17/mi) 162/165bpm [1342b/mi] 52cal 10) 0.62mi - 4:46(7:40/mi) 161/164bpm [1235b/mi] 48cal 11) 0.62mi - 4:55(7:55/mi) 162/164bpm [1282b/mi] 49cal 12) 0.62mi - 4:36(7:24/mi) 163/165bpm [1207b/mi] 47cal 13) 0.62mi - 4:55(7:54/mi) 161/164bpm [1273b/mi] 48cal 14) 0.62mi - 4:49(7:45/mi) 163/166bpm [1263b/mi] 48cal 15) 0.62mi - 4:45(7:39/mi) 161/164bpm [1231b/mi] 47cal 16) 0.62mi - 4:58(8:00/mi) 161/163bpm [1287b/mi] 48cal 17) 0.62mi - 4:56(7:57/mi) 161/164bpm [1280b/mi] 48cal 18) 0.62mi - 5:06(8:13/mi) 160/163bpm [1315b/mi] 48cal 19) 0.62mi - 5:03(8:07/mi) 160/162bpm [1299b/mi] 48cal 20) 0.62mi - 4:56(7:57/mi) 159/162bpm [1264b/mi] 47cal 21) 0.62mi - 5:00(8:02/mi) 161/164bpm [1295b/mi] 48cal 22) 0.62mi - 4:53(7:51/mi) 162/164bpm [1272b/mi] 48cal 23) 0.62mi - 4:58(8:00/mi) 162/164bpm [1295b/mi] 48cal 24) 0.62mi - 5:11(8:21/mi) 162/165bpm [1353b/mi] 50cal 25) 0.62mi - 5:01(8:05/mi) 161/163bpm [1300b/mi] 48cal 26) 0.62mi - 4:56(7:56/mi) 162/164bpm [1285b/mi] 48cal 27) 0.62mi - 4:59(8:01/mi) 161/164bpm [1291b/mi] 48cal 28) 0.62mi - 5:05(8:11/mi) 163/167bpm [1333b/mi] 50cal 29) 0.62mi - 4:38(7:27/mi) 163/166bpm [1214b/mi] 46cal 30) 0.62mi - 5:02(8:05/mi) 165/167bpm [1335b/mi] 50cal 31) 0.62mi - 4:41(7:33/mi) 167/169bpm [1261b/mi] 48cal 32) 0.62mi - 4:54(7:53/mi) 165/167bpm [1300b/mi] 48cal 33) 0.62mi - 4:44(7:37/mi) 164/166bpm [1249b/mi] 47cal 34) 0.62mi - 4:54(7:52/mi) 164/167bpm [1291b/mi] 48cal 35) 0.62mi - 4:52(7:50/mi) 166/170bpm [1300b/mi] 49cal 36) 0.62mi - 4:50(7:46/mi) 164/167bpm [1274b/mi] 47cal 37) 0.62mi - 4:42(7:33/mi) 166/168bpm [1254b/mi] 46cal 38) 0.62mi - 4:42(7:33/mi) 167/169bpm [1261b/mi] 48cal 39) 0.62mi - 4:48(7:44/mi) 166/168bpm [1284b/mi] 48cal 40) 0.62mi - 4:53(7:52/mi) 166/169bpm [1304b/mi] 48cal 41) 0.62mi - 4:45(7:39/mi) 165/169bpm [1261b/mi] 47cal 42) 0.62mi - 4:48(7:43/mi) 166/171bpm [1281b/mi] 48cal 43) 0.29mi - 2:07(7:15/mi) 167/169bpm [1212b/mi] 21cal 21st Apr 2024, 1:06pm
Fenland Flier wrote: An excellent sub 3.30, well done tipsku. 21st Apr 2024, 1:24pm
Bowman 🇸🇪 wrote: PEEEEBEEEEE :) well done. And lovely negative split! Great running, that’s some real sisu :)21st Apr 2024, 1:47pm
Velociraptor wrote: Well done :)21st Apr 2024, 1:49pm
usc215 wrote: wow... high-speed-race with constant pace! congratulation for sub 3:30!! :)21st Apr 2024, 2:40pm
riggys99 wrote: Well done. Amazing result. Negative split as well. 21st Apr 2024, 4:17pm
tipsku wrote: Thank you. The official time (gun time) is 3:27:33 - the top 10 are ranked by gun time and I finished 7th female overall. My chip time is what I stopped, 3:27:26. 1:44:11 for the first half and 1:43:15 for the second half. I'll blog about it later. 21st Apr 2024, 5:38pm
Ness wrote: Well done 👏21st Apr 2024, 7:54pm
ptr_runner wrote: Superb, congratulations!21st Apr 2024, 9:10pm
tipsku wrote: Thank you, I'm over the moon with it22nd Apr 2024, 3:24am
Mark J 🇳🇿 wrote: Many congratulations for a training block and marathon really well executed. 25th Apr 2024, 6:25am
Eater of hills wrote: Wow Tipsku. Superb result. Well done.👏25th Apr 2024, 1:39pm
tipsku wrote: Thank you. I'm still smiling today and the DOMS is finally gone, too. Add a comment
1) 0.54mi - 5:32(10:17/mi) 141/149bpm [1449b/mi] 38cal
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1) 2.69mi - 16:10(6:01/mi) 123/147bpm [739b/mi] 109cal
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1) 0.19mi - 3:30(18:24/mi) 115/122bpm [2116b/mi] 22cal 46/69rpm
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Beginners week 3 on the bike
I tested my legs with the walk in the park where I had tried jogging a couple of times. I decided that it was too soon to try and run 5k so I took my road bike to the beginners group and then went with them around the stadium on the bike. It was pretty cold out there but my legs enjoyed the gentle movement. I think I can try run/walk tomorrow and slow running by Wednesday. 1) 3.11mi - 20:38(6:39/mi) 107/124bpm [711b/mi] 100cal 2) 3.11mi - 42:13(13:35/mi) 116/129bpm [1576b/mi] 191cal 3) 2.84mi - 17:28(6:09/mi) 127/138bpm [781b/mi] 101cal Add a comment
Recovery walk in the park
After I successfully navigated the stairs, I walked over to the park to test my legs. They were happy enough walking briskly but running was still a different kettle of fish. I only managed short bursts of 20-30 seconds of jogging before I had to walk again. I need another day for some decent run/walk. 1) 0.62mi - 11:25(18:23/mi) 82/99bpm [1508b/mi] 52cal 51/83rpm 2) 0.62mi - 10:45(17:21/mi) 89/111bpm [1544b/mi] 46cal 55/84rpm Add a comment
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Recovery run/walk after marathon
After the mile walk, I tried to do run/walk for a bit. Still a bit sore but the legs are getting better. Maybe I'll be able to run with the group on Thursday 1) 0.62mi - 8:17(13:19/mi) 120/154bpm [1599b/mi] 50cal 2) 0.31mi - 3:56(12:46/mi) 131/166bpm [1673b/mi] 28cal Add a comment
Recovery walk
another mile for the challenge 1) 0.62mi - 10:25(16:45/mi) 92/105bpm [1541b/mi] 48cal 57/113rpm 2) 0.38mi - 6:35(17:24/mi) 91/106bpm [1584b/mi] 27cal 57/62rpm Add a comment
Recovery ride after the marathon
After a frosty morning with -3°C, I waited until the late afternoon to go for a ride. Then I got a notification that the marathon photos were ready to be viewed. So I spent over an hour going through thousands of photos to find mine. Then I realized that I needed to go out for a gentle ride while it was still daylight. I managed to get a nice ride in before it got dark. It was quite cold, my toes would have appreciated an extra layer over the bike cleats. I got a decent traffic light sprint in on Oststraße. Happy with that. My legs felt pretty good, I could carry the bike down 6 flights of stairs like last night. DOMS is down to a bare minimum. I think I'll be ready to run tomorrow. 1) 3.11mi - 15:53(5:07/mi) 116/133bpm [593b/mi] 93cal 2) 3.11mi - 13:09(4:14/mi) 116/132bpm [491b/mi] 70cal 3) 3.11mi - 12:30(4:01/mi) 127/137bpm [511b/mi] 79cal 4) 3.11mi - 12:35(4:03/mi) 125/133bpm [507b/mi] 70cal 5) 3.11mi - 13:22(4:18/mi) 119/138bpm [512b/mi] 57cal 6) 1.15mi - 5:34(4:49/mi) 110/139bpm [530b/mi] 17cal 23rd Apr 2024, 9:05pm
Mark J 🇳🇿 wrote: Nice ride. I'm going to try and go for a venture mountain bike pootle today eurghhh the kids to see how I'm holding up. I won't be running this week 😁🏃23rd Apr 2024, 9:05pm
Mark J 🇳🇿 wrote: Nice ride. I'm going to try and go for a venture mountain bike pootle today eurghhh the kids to see how I'm holding up. I won't be running this week 😁🏃23rd Apr 2024, 11:47pm
tipsku wrote: Thank you. Enjoy your ride. I always find cycling helpful to reduce the amount of DOMS I feel after a hard race. I just keep it really easy so that I don't stress myself too soon. Add a comment
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1) 0.62mi - 9:23(15:06/mi) 93/117bpm [1404b/mi] 48cal 60/115rpm
2) 0.62mi - 10:23(16:43/mi) 90/102bpm [1505b/mi] 47cal 56/64rpm 3) 0.14mi - 2:39(18:30/mi) 84/91bpm [1554b/mi] 10cal 55/61rpm Add a comment
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Ride home #21725
I found a bike near GSZ and rode home. Legs are feeling a bit heavy. I need more recovery 1) 2.83mi - 22:11(7:50/mi) 101/129bpm [792b/mi] 97cal Add a comment
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Beginners plus week 3
I met the beginners plus group as usual, ready to run. Again, over a dozen runners showed up which I was really happy about. I decided to run the northern loop part the stadium with the option past the shooting range. I wasn't sure how my legs would feel 4 days post marathon. The first km was fine but then the group accelerated a bit too much for my taste and I decided to bail on the short cut down the trail parallel to the river. My HR climbed to quickly once we went faster than 11 m/m. 5 km were more than enough today. I could slow down and enjoy the recovery run. 5.2 km in the book, happy with that. The group split up into two, running either 6.8 or 7.2 km. Everybody seemed to be happy with their run. Next week, I'll be able to run with them again. 1) 0.62mi - 6:52(11:03/mi) 133/144bpm [1469b/mi] 53cal 2) 0.62mi - 6:38(10:40/mi) 139/144bpm [1482b/mi] 54cal 3) 0.62mi - 7:02(11:20/mi) 131/144bpm [1484b/mi] 48cal 4) 0.62mi - 7:22(11:52/mi) 130/139bpm [1542b/mi] 52cal 5) 0.62mi - 6:47(10:55/mi) 130/135bpm [1419b/mi] 51cal 6) 0.13mi - 1:33(12:03/mi) 128/133bpm [1543b/mi] 11cal 25th Apr 2024, 7:39pm
riggys99 wrote: Legs ok after Sunday ?25th Apr 2024, 7:53pm
tipsku wrote: Yes, thank you. The legs are okay but I'm still feeling sluggish and my HR went over 140 way too soon considering the pace. So I cut it short and slowed down. 25th Apr 2024, 8:31pm
riggys99 wrote: Wise move Add a comment
1) 2.38mi - 16:14(6:49/mi) 116/144bpm [791b/mi] 96cal
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Bike hunting
1) 0.3mi - 6:25(21:13/mi) 97/116bpm [2058b/mi] 28cal 45/62rpm Add a comment
1) 0.62mi - 19:39(31:37/mi) 86/104bpm [2719b/mi] 71cal 30/81rpm
2) 0.62mi - 9:39(15:32/mi) 95/134bpm [1475b/mi] 46cal 56/79rpm 3) 0.04mi - 31(14:28/mi) 130/133bpm [1881b/mi] 4cal 27/78rpm Add a comment
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Ride home from Lößnig #22043
After faffing with the app for 10 minutes, I finally managed to rent a bike. Troubleshooting apparently works like this: force quite the app, delete all temporary data, restart, wait for the map to update. 🙄 1) 2.4mi - 14:30(6:02/mi) 102/120bpm [615b/mi] 64cal Add a comment
Recovery walk after the virtual mile
After the successful time trial, I walked down to the lake to enjoy the sunset. Got my final mile for the 30x 1 mile challenge in. 1) 0.62mi - 10:27(16:48/mi) 110/118bpm [1849b/mi] 46cal 58/64rpm 2) 0.42mi - 8:28(20:05/mi) 103/117bpm [2069b/mi] 33cal 44/66rpm Add a comment
Fetch virtual mile April
5 days after the marathon, I decided to give this a go. I first did 4x 100 m strides as warm up, then had a go at the mile. I would have been happy with sub 7 but 6:34 as my new Fetch benchmark and a new PB is amazing. 1) 0.25mi - 1:41(6:38/mi) 161/172bpm [1069b/mi] 17cal 2) 0.25mi - 1:36(6:27/mi) 173/175bpm [1117b/mi] 17cal 3) 0.25mi - 1:38(6:36/mi) 174/176bpm [1148b/mi] 18cal 4) 0.25mi - 1:41(6:44/mi) 173/175bpm [1166b/mi] 18cal 26th Apr 2024, 7:57pm
Bowman 🇸🇪 wrote: Speedy!26th Apr 2024, 8:12pm
riggys99 wrote: Nice mile 26th Apr 2024, 9:26pm
Mark J 🇳🇿 wrote: Nice. Excellent way to come back. I'm thinking of getting out to a trial run today too.26th Apr 2024, 9:43pm
riggys99 wrote: Well done on the PB26th Apr 2024, 9:55pm
tipsku wrote: Thank you. It was a nice surprise after yesterday's recovery run which was still a bit laborious. It's amazing what 24 hours and a good night's sleep can do (8:45 hours). I'm feeling more confident about the 5000 m track race on Sunday. 26th Apr 2024, 10:58pm
Fenland Flier wrote: Have a great race on Sunday and well done for the new mile PB. 26th Apr 2024, 11:16pm
riggys99 wrote: Enjoy Sunday always nice to do something different Add a comment
Warmup to track with strides
I ran from Moritzhof to the track, then ran 2.5 laps on it, including 4x 100 m strides to test the legs. Feeling so much better than yesterday. I think I can give the virtual mile a go 1) 0.62mi - 6:20(10:12/mi) 133/143bpm [1357b/mi] 52cal 2) 0.62mi - 5:08(8:15/mi) 154/166bpm [1270b/mi] 50cal 3) 0.2mi - 1:41(8:27/mi) 159/167bpm [1344b/mi] 17cal Add a comment
Ride to Lößnig #20188
I rode down to Moritzhof for a short track session. I'll try strides and then maybe the virtual mile if my legs agree 1) 2.17mi - 12:43(5:52/mi) 112/133bpm [657b/mi] 70cal Add a comment
Bike hunting
1) 0.14mi - 2:49(20:01/mi) 89/104bpm [1782b/mi] 12cal 51/64rpm Add a comment
Dynamic warm up before run
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Fitness Blender 2 Week Challenge Day 10: Upper Body Strength Workout
Warm-up 2 Rounds 30 seconds each (5 Min) • Chest opener • Wrist Circles • Shoulder Circles • High Plank to Downward Dog • Air Rows Tri set format (21 Mins) 3 Rounds 30 seconds on, 15 seconds off, 20 seconds rest between tri-sets Tri Set Shoulders • Military Press • Lateral Raises • Alt Front Raises Tri Set Back and Biceps • Alt Neutral Row • Wide Row • Standard Curls Tri Set Chest • Chest Press • Push Up • Tricep Ext ( supine) Two times through and then a water break before 3rd the final round around another water break before the cooldown Cool Down ( 4 Mins) 1 Rounds 30 Seconds Each. • Bicep + Shoulder stretch • Supine Twist L/R • Thread the needle L/R • Tricep Stretch L/R • Cobra Stretch Add a comment
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GA1 easy 40 km Störmthaler See
I earned the 40 km weekend badge and the 100 km week cycling badges with this one. Beautiful warm evening, stunning sunset at the lake. I loved it! Maybe I'll go for another short one tomorrow afternoon after the 5k race. Cycling is fun 1) 3.11mi - 13:58(4:30/mi) 134/146bpm [602b/mi] 109cal 2) 3.11mi - 11:31(3:42/mi) 138/148bpm [511b/mi] 90cal 3) 3.11mi - 12:25(4:00/mi) 131/146bpm [524b/mi] 77cal 4) 3.11mi - 11:27(3:41/mi) 127/144bpm [468b/mi] 58cal 5) 3.11mi - 12:00(3:52/mi) 130/142bpm [502b/mi] 62cal 6) 3.11mi - 11:40(3:45/mi) 127/147bpm [477b/mi] 53cal 7) 3.11mi - 13:27(4:20/mi) 129/145bpm [558b/mi] 65cal 8) 3.11mi - 12:39(4:04/mi) 119/135bpm [485b/mi] 38cal 9) 0.38mi - 1:45(4:39/mi) 107/118bpm [497b/mi] 3cal Add a comment
Easy 30 min run
Just moving my legs a bit before the race tomorrow 1) 0.62mi - 6:03(9:45/mi) 124/140bpm [1209b/mi] 47cal 2) 0.62mi - 6:17(10:07/mi) 137/144bpm [1385b/mi] 54cal 3) 0.62mi - 5:57(9:35/mi) 137/144bpm [1313b/mi] 51cal 4) 0.62mi - 5:49(9:21/mi) 142/150bpm [1328b/mi] 50cal 5) 0.62mi - 5:45(9:16/mi) 144/148bpm [1334b/mi] 50cal 6) 0.32mi - 3:06(9:40/mi) 139/147bpm [1344b/mi] 25cal Add a comment
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Recovery run after the race, run/walk
After coming home, I first had coffee and cake before I checked where I was in the Fetch challenge. As it turned out, I was only 0.5 miles away from the next checkpoint, so I got my running shoes back on and went out to cover the distance and also bag a Rundle digit. Badge secured, I'm done for the day. 1) 0.62mi - 7:09(11:31/mi) 122/135bpm [1405b/mi] 54cal 2) 0.31mi - 3:18(10:40/mi) 131/141bpm [1397b/mi] 26cal Add a comment
Walk home from bakery Lukas
I was very pleased with the rhubarb cake that sat in my bag 1) 0.62mi - 11:29(18:30/mi) 96/103bpm [1775b/mi] 46cal 54/83rpm 2) 0.49mi - 10:11(20:47/mi) 96/130bpm [1995b/mi] 43cal 45/62rpm Add a comment
Ride to Bayerischer Bahnhof, bakery Lukas #300067
Hoping that the bakery is open on Sunday afternoon 1) 3.11mi - 19:30(6:17/mi) 115/140bpm [722b/mi] 111cal 2) 0.6mi - 5:47(9:42/mi) 113/133bpm [1096b/mi] 27cal Add a comment
Playing hide and seek with the app
Stupid nextbike app, sending me around in circles only to tell me that there was network timeout error. It's sometimes very capricious so the best thing I could do was to walk away from the area for about a mile or so and then try again. Finally, I could rent a bike in Coppistraße. 1) 0.62mi - 47:46(1:16:52/mi) 95/115bpm [7303b/mi] 169cal 12/117rpm 2) 0.62mi - 21:04(33:55/mi) 93/108bpm [3154b/mi] 62cal 30/79rpm 3) 0.62mi - 13:25(21:35/mi) 99/111bpm [2137b/mi] 52cal 48/63rpm 4) 0.62mi - 12:46(20:32/mi) 91/115bpm [1869b/mi] 45cal 48/61rpm 5) 0.07mi - 1:39(22:15/mi) 92/97bpm [2047b/mi] 6cal 47/59rpm Add a comment
Recovery walk after the 5000 m race
I walked around the stadium while I was waiting for the awards. I also got a grilled sausage while I was waiting. Protein intake secured, yay. 1) 0.62mi - 23:07(37:12/mi) 99/123bpm [3683b/mi] 93cal 21/69rpm 2) 0.02mi - 42(29:49/mi) 100/103bpm [2981b/mi] 2cal 37/58rpm Add a comment
City championships 5000 m, 4th overall (F18-40), 2nd F40
This is the first time I ever ran a track 5000 m race. The two fast ladies were there, Gabriele winning in 18:40 and Alexandra coming second. Then the best of the rest: Annett winning the F40 with an impressive sprint, clinching it with 2:56 min/km pace on the home straight, that's about 5 m/m. I managed sub 7 for the final 200 m to fend off Katarina's challenge. Not bad for a week after the marathon. I was hoping for 22:30 or 4:30 min/km pacing (7:15 m/m). The first 200 were a bit fast but then I settled into just over 7 m/m but couldn't quite keep that going in the warm temperatures. Still very happy with 22:11, 51 seconds outside my PB from 2016 (21:20). I think I'm going to get there again with a block of dedicated 5k training. 1) 0.12mi - 49(6:36/mi) 117/141bpm [772b/mi] 5cal 2) 0.25mi - 1:45(6:51/mi) 160/169bpm [1096b/mi] 18cal 3) 0.25mi - 1:48(7:13/mi) 166/169bpm [1198b/mi] 19cal 4) 0.24mi - 1:44(7:07/mi) 168/171bpm [1197b/mi] 18cal 5) 0.25mi - 1:45(7:04/mi) 171/173bpm [1207b/mi] 20cal 6) 0.25mi - 1:46(7:05/mi) 173/175bpm [1225b/mi] 20cal 7) 0.25mi - 1:48(7:13/mi) 172/174bpm [1241b/mi] 20cal 8) 0.25mi - 1:47(7:12/mi) 171/173bpm [1231b/mi] 21cal 9) 0.25mi - 1:48(7:13/mi) 169/174bpm [1220b/mi] 21cal 10) 0.25mi - 1:50(7:24/mi) 168/174bpm [1243b/mi] 21cal 11) 0.62mi - 4:32(7:17/mi) 171/174bpm [1246b/mi] 52cal 12) 0.12mi - 51(6:49/mi) 172/173bpm [1174b/mi] 10cal 28th Apr 2024, 9:15am
Velociraptor wrote: Wow 😯 Well done 😀28th Apr 2024, 9:32am
riggys99 wrote: Happy with it after last weekends marathon ? Well done 28th Apr 2024, 1:11pm
tipsku wrote: Thank you. I was really happy with the pace and the effort. The final 2000m really hurt, worse than a marathon 😅 also, the heat didn't help 🥵28th Apr 2024, 1:43pm
Bowman 🇸🇪 wrote: Nice one, speedy!3rd May 2024, 6:53pm
tipsku wrote: Thank you :-) Add a comment
Warm up cut short
I wanted to do a few laps but then we were called to the start early and I ended up doing some leg swings and hip circles instead. 1) 0.21mi - 2:37(12:12/mi) 133/152bpm [1623b/mi] 19cal Add a comment
Walk to race HQ
1) 0.46mi - 17:32(38:28/mi) 117/143bpm [4501b/mi] 104cal 23/82rpm Add a comment
Ride to Gohlis #23381
No problem renting a bike this morning - easy ride up north to run the city champs. Had to wait at almost every traffic light 1) 3.11mi - 19:20(6:13/mi) 105/140bpm [653b/mi] 91cal 2) 0.98mi - 5:29(5:34/mi) 129/147bpm [718b/mi] 38cal Add a comment
Successful bike hunting
1) 0.18mi - 2:56(16:07/mi) 82/90bpm [1321b/mi] 12cal 55/64rpm Add a comment
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Ride home from GSZ #20023
The bike was still there so I could just hop on and go 1) 2.7mi - 18:09(6:44/mi) 112/137bpm [754b/mi] 101cal Add a comment
Stretches after the group run
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Beginners week 4
20 runners showed up tonight, good turnout, probably a record attendance. I took them down south the trail on the edge of Plagwitz, then over to the race course where the true beginners took the shortcut back to the sports centre while I ran the longer route around the race course with the rest of the group. Pretty warm, still 21°C at 7 pm. My HR definitely told the story. Also, I heard about the Leipzig night run where you get €3 off your entry fee if you run it in fancy dress. I might just get convinced to do that with Luise who wants to run as a bat and I'd run as a skeleton. Hehe, silly ideas ftw. 1) 0.62mi - 7:16(11:41/mi) 117/130bpm [1368b/mi] 47cal 2) 0.62mi - 7:31(12:07/mi) 127/136bpm [1538b/mi] 51cal 3) 0.62mi - 7:16(11:42/mi) 131/138bpm [1533b/mi] 52cal 4) 0.62mi - 6:56(11:10/mi) 129/136bpm [1440b/mi] 49cal 5) 0.62mi - 7:05(11:25/mi) 134/141bpm [1529b/mi] 51cal 6) 0.62mi - 7:04(11:23/mi) 135/141bpm [1536b/mi] 49cal 7) 0.03mi - 22(10:53/mi) 136/138bpm [1479b/mi] 3cal 29th Apr 2024, 9:15pm
riggys99 wrote: Sounds fun give it a go2nd May 2024, 12:05pm
tipsku wrote: Agreed, it would be fun just to run it, not looking to be fast or anything :-)2nd May 2024, 12:12pm
riggys99 wrote: Yes I am thinking of doing the Reindeer 5k in Cleethorpes in December you get to run in antlers and a red nose to raise money for the lifeboats 3rd May 2024, 6:13pm
tipsku wrote: That sounds like fun, go for it. I once did a 5k santa run in a full santa suit with a fake beard and all. We also had a reindeer there, I have to look for the photos. Add a comment
Ride to KK #20023
Swift ride to the sports centre, made it just in time 1) 2.45mi - 15:47(6:26/mi) 108/126bpm [694b/mi] 81cal Add a comment
bike hunting
1) 0.21mi - 3:44(17:57/mi) 79/91bpm [1418b/mi] 16cal 52/66rpm Add a comment
Dance workout to Ghost
Metal themed dance workout, loosened up my neck and shoulders by doing slo mo head hanging and some hip circles and low sweeps for the hamstrings 1) 0mi - 11:21(0/mi) 106/144bpm [INFb/mi] 60cal Add a comment
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Long recovery yoga session
I went through all sore bits one by one, holding gentle stretching positions for several minutes, slightly changing the angle from time to time. It felt really good. Add a comment
50 km GA1 for Garmin 400k badge
I still needed a bit over 52 km for the 400 km badge so I went out to ride around both lakes, Markkleeberger and Störmthaler, going around the second lake the other way round than I'd usually do. It was a bit breezy but not too bad. Enjoyed the ride even though it got dark in the final 30 min. My lights were good. Got over 250 m of elevation which is pretty decent for Leipzig. 1) 3.11mi - 15:11(4:53/mi) 117/138bpm [572b/mi] 93cal 2) 3.11mi - 11:14(3:37/mi) 133/145bpm [481b/mi] 83cal 3) 3.11mi - 11:12(3:36/mi) 127/147bpm [458b/mi] 65cal 4) 3.11mi - 11:51(3:49/mi) 133/145bpm [507b/mi] 79cal 5) 3.11mi - 12:10(3:55/mi) 130/144bpm [509b/mi] 69cal 6) 3.11mi - 10:55(3:31/mi) 127/140bpm [446b/mi] 51cal 7) 3.11mi - 13:26(4:19/mi) 127/151bpm [549b/mi] 63cal 8) 3.11mi - 12:31(4:02/mi) 139/151bpm [560b/mi] 87cal 9) 3.11mi - 12:29(4:01/mi) 131/150bpm [527b/mi] 61cal 10) 3.11mi - 12:47(4:07/mi) 127/137bpm [522b/mi] 47cal 11) 1.46mi - 6:50(4:41/mi) 119/137bpm [558b/mi] 17cal Add a comment
Walk to pharmacy and bakery
getting things done before going cycling 1) 0.62mi - 12:59(20:54/mi) 94/124bpm [1965b/mi] 54cal 44/125rpm 2) 0.06mi - 2:11(38:18/mi) 97/113bpm [3716b/mi] 10cal 26/80rpm Add a comment
Ride home from Fichtestraße #20236
I got lucky, found Harry Potter sweat pants in one of the giveaway boxes in Kochstraße. Even my size. Awesome! 1) 2.72mi - 22:42(8:21/mi) 111/142bpm [927b/mi] 115cal Add a comment
Ride to Fichtestraße #21749
I made it down there, finding the location after a short search. Backyard property 1) 1.83mi - 10:42(5:51/mi) 133/154bpm [778b/mi] 83cal Add a comment
Bike hunting
1) 0.53mi - 7:27(14:06/mi) 109/130bpm [1538b/mi] 40cal 58/87rpm Add a comment
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First of May walk to ice cream parlour
I managed to get 2 flavours I've never had before, lime-basil and buckthorn. It was very yummy, not that sweet with a very nice aroma composition. 1) 0.62mi - 11:05(17:50/mi) 82/99bpm [1462b/mi] 47cal 48/91rpm 2) 0.62mi - 10:02(16:09/mi) 90/106bpm [1454b/mi] 44cal 60/123rpm 3) 0.62mi - 13:28(21:41/mi) 85/95bpm [1843b/mi] 45cal 52/64rpm 4) 0.2mi - 3:54(19:42/mi) 81/94bpm [1595b/mi] 14cal 47/62rpm Add a comment
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Walk home from Penny with full bags
1) 0.57mi - 11:09(19:40/mi) 97/114bpm [1908b/mi] 44cal 57/64rpm Add a comment
Ride to Penny #21525
After the running group, I was stocking up for the weekend, went on a shopping spree in Penny. Fridge full now! 1) 2.69mi - 22:16(8:17/mi) 101/121bpm [836b/mi] 92cal Add a comment
Stretches with the group after the run
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Beginners plus week 4
While there were heavy thunderstorms in the South and West, we still enjoyed sunshine and 20°C in Leipzig. I met 10 runners at the GSZ and we discussed where to go. Karl-Heine-Kanal was the choice of the day which was nice because we could decide how far we wanted to go, 7-11 km, all possible. I started the run nice and easy until we were down at the canal, then we picked up the pace. It was a bit on the warm side, but I enjoyed the run a lot. It felt good to run after 2 rest days from running. I'm still a bit in recovery mode, RHR a bit higher than usual so I won't be doing any track sessions yet. Maybe next week, I'll be able to restart training properly. 1) 0.62mi - 7:04(11:23/mi) 146/161bpm [1662b/mi] 54cal 2) 0.62mi - 7:29(12:03/mi) 128/143bpm [1543b/mi] 52cal 3) 0.62mi - 6:33(10:33/mi) 131/138bpm [1382b/mi] 51cal 4) 0.62mi - 6:44(10:50/mi) 135/142bpm [1464b/mi] 53cal 5) 0.62mi - 6:50(11:00/mi) 133/138bpm [1462b/mi] 51cal 6) 0.62mi - 6:47(10:56/mi) 134/139bpm [1464b/mi] 52cal 7) 0.62mi - 6:44(10:51/mi) 132/138bpm [1431b/mi] 51cal 8) 0.62mi - 6:29(10:26/mi) 134/146bpm [1398b/mi] 49cal 9) 0.19mi - 2:15(11:43/mi) 131/147bpm [1534b/mi] 16cal Add a comment
Ride to GSZ #39172
Still very warm today, 23°C at 7 pm. 1) 2.42mi - 16:14(6:43/mi) 120/151bpm [805b/mi] 101cal Add a comment
Bike hunting
1) 0.12mi - 2:02(16:44/mi) 99/106bpm [1656b/mi] 10cal 51/81rpm Add a comment
Walk to pick up my BSc certificate
Walk to see Ms Isenberg who had my BSc papers to certify that I have graduated with a degree in meteorology. Woohoooo! 1) 0.62mi - 10:32(16:57/mi) 98/119bpm [1661b/mi] 46cal 58/64rpm 2) 0.62mi - 11:40(18:46/mi) 94/110bpm [1764b/mi] 44cal 52/64rpm 3) 0.1mi - 3:14(33:03/mi) 115/132bpm [3801b/mi] 19cal 23/59rpm Add a comment
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Recovery walk home from WLP
After about 4 miles of running, I had enough and decided to do a recovery walk home to give my legs some love before tomorrow's race. 1) 0.62mi - 9:44(15:39/mi) 103/123bpm [1612b/mi] 46cal 61/87rpm 2) 0.62mi - 9:58(16:03/mi) 99/116bpm [1589b/mi] 46cal 56/67rpm 3) 0.19mi - 3:42(19:36/mi) 94/108bpm [1842b/mi] 16cal 50/65rpm Add a comment
4 mi easy session with some strides
I ran past the pharmacy, picked up my prescription and then ran over to the GSZ to check on the lost&found box and then back. It was quite windy but perfect temperatures. I added some strides to the run to move the legs before the 10k tomorrow. 1) 0.62mi - 5:11(8:21/mi) 127/142bpm [1061b/mi] 41cal 2) 0.62mi - 5:36(9:00/mi) 139/146bpm [1251b/mi] 51cal 3) 0.62mi - 5:55(9:31/mi) 133/142bpm [1266b/mi] 46cal 4) 0.62mi - 5:44(9:13/mi) 139/145bpm [1282b/mi] 49cal 5) 0.62mi - 5:57(9:34/mi) 136/151bpm [1302b/mi] 49cal 6) 0.62mi - 5:52(9:27/mi) 138/145bpm [1303b/mi] 50cal 7) 0.32mi - 3:01(9:29/mi) 141/148bpm [1338b/mi] 26cal Add a comment
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Ride home from LVB via Völki #23073
I found a bike right at the edge of the forest and the app also played ball today. Nice ride home with 53 m, not bad for Leipzig 1) 3.11mi - 17:57(5:47/mi) 117/132bpm [676b/mi] 108cal 2) 0.41mi - 4:55(12:06/mi) 112/138bpm [1356b/mi] 23cal Add a comment
Walk to nextbike
After the race, I walked back to Connewitz to take a nextbike home 1) 0.44mi - 20:05(45:38/mi) 85/103bpm [3879b/mi] 57cal 20/107rpm Add a comment
Bärlauchblütenlauf 10k race
I suffered a bit in the warmth yesterday in the 10k. At the start, it was 15.5°C, warming up to 17°C. Not that warm but a relative humidity of over 70% made it harder. I started sensibly at 4:40 min/km pace (7:30 m/m) but when Annett went past me after 1 km, I tried to stay with her and run 4:30 (7:15) which only went well for about 2k, then I had to let her go. I ran steady 4:40-4:44 pace for the remaining 7k (7:30-7:38 m/m) which is a decent threshold effort for me. My HR also didn't skyrocket at all, even though I wanted to race harder. AVG HR was 166 which is rather low, more like a HM effort, only 4 bpm higher than in the marathon. My body wasn't having it on the day. I'm at the end of my cycle which probably contributed to not being able to push harder. As a result, my legs are perfectly fine today, no DOMS, my RHR was lower today than yesterday, too. Still finished 4th overall, 2nd in F40 behind Annett who came very close to 45 min. 46:25 official time. I probably won't be troubling any PBs over the next couple of months if it's warm to hot but I'll try to improve my overall running speed in the meantime until autumn. 1) 0.62mi - 4:39(7:29/mi) 157/166bpm [1176b/mi] 45cal 2) 0.62mi - 4:30(7:14/mi) 167/169bpm [1208b/mi] 47cal 3) 0.62mi - 4:35(7:23/mi) 166/169bpm [1226b/mi] 48cal 4) 0.62mi - 4:42(7:34/mi) 166/169bpm [1256b/mi] 49cal 5) 0.62mi - 4:45(7:39/mi) 166/169bpm [1269b/mi] 50cal 6) 0.62mi - 4:43(7:35/mi) 166/169bpm [1258b/mi] 48cal 7) 0.62mi - 4:40(7:31/mi) 167/170bpm [1256b/mi] 48cal 8) 0.62mi - 4:43(7:36/mi) 168/170bpm [1277b/mi] 49cal 9) 0.62mi - 4:42(7:33/mi) 168/169bpm [1270b/mi] 49cal 10) 0.6mi - 4:28(7:28/mi) 169/171bpm [1263b/mi] 47cal 4th May 2024, 1:54pm
Velociraptor wrote: Well raced :)4th May 2024, 5:49pm
riggys99 wrote: Nice race hope it went well5th May 2024, 4:14pm
tipsku wrote: Thank you. It wasn't quite what I wanted (45 min) but I had a great threshold session that will be useful for the training block to come. 5th May 2024, 4:18pm
riggys99 wrote: You have also had a hard couple of weeks with marathon PB track races etc. A good few weeks with speed/threshold will be good for your next marathon. Still a good result 5th May 2024, 11:46pm
tipsku wrote: yes, I think my body just wants some normal training and no more racing :-) I have 4 weeks where I won't race. 6th May 2024, 12:56am
riggys99 wrote: Enjoy you will keen to race in 4 weeks time Add a comment
Dynamic warm up before the race
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Warm up before the race
I ran down from Windscheidstraße to the race venue. Had to look for Kati who had the bibs. 1) 0.55mi - 7:26(13:29/mi) 130/151bpm [1754b/mi] 50cal Add a comment
Ride to Südvorstadt #23595
I found a bike and rode down to the edge of the flex zone, close to the race HQ 1) 2.84mi - 18:07(6:23/mi) 117/147bpm [747b/mi] 104cal Add a comment
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12 km MLR with a fastish finish
I waited until sunset so that it would be a bit cooler. I ran one of my favourite routes in the East of Leipzig, thought of extending it to 15k but a developing blister at 8k made me rethink that and I headed back on the normal route. 12k done, longest run since the marathon, no pain, no niggles, no heavy legs, happy with that. Little anecdote: In Stötteritz, a guy was walking along the pavement in front of me. When he heard me approaching, he started jogging. I closed in on him, he accelerated a little more but I still caught him and overtook him without much trouble. Pace required: about 8:20 m/m, felt nice and smooth on the downhill, managed to get to MP there. 1) 0.62mi - 5:55(9:32/mi) 130/145bpm [1238b/mi] 49cal 2) 0.62mi - 5:38(9:04/mi) 142/146bpm [1287b/mi] 51cal 3) 0.62mi - 5:46(9:16/mi) 143/146bpm [1325b/mi] 52cal 4) 0.62mi - 5:57(9:35/mi) 142/148bpm [1360b/mi] 51cal 5) 0.62mi - 6:07(9:50/mi) 143/150bpm [1407b/mi] 53cal 6) 0.62mi - 5:55(9:31/mi) 146/149bpm [1389b/mi] 52cal 7) 0.62mi - 5:47(9:19/mi) 146/152bpm [1360b/mi] 51cal 8) 0.62mi - 6:00(9:39/mi) 149/153bpm [1438b/mi] 53cal 9) 0.62mi - 5:49(9:22/mi) 149/156bpm [1396b/mi] 53cal 10) 0.62mi - 5:29(8:50/mi) 154/162bpm [1360b/mi] 51cal 11) 0.62mi - 5:31(8:52/mi) 149/154bpm [1321b/mi] 48cal 12) 0.62mi - 6:07(9:51/mi) 141/149bpm [1389b/mi] 50cal 13) 0.05mi - 26(9:15/mi) 141/143bpm [1304b/mi] 4cal 5th May 2024, 9:30pm
Velociraptor wrote: Well done :) Nice to have someone to play with on the run :)5th May 2024, 9:39pm
tipsku wrote: Thank you, it was enjoyable. And yes, I always find it funny when people want to run with me and then give up after 30 seconds. During marathon training, I was on a long run with about 12 miles to go. A couple of guys were barbecuing in a garden that was next to the cycle path. One of them came over and wanted to join me and I told him that I had another 19k to go and he was welcome to join me, I didn't mind company on long runs, time passes quicker. His face was priceless. :-)5th May 2024, 10:38pm
riggys99 wrote: Nice run. I often get kids/teenagers trying to run along with me but they normally give up after 10 seconds or so. Going through a village last summer i had a few kids running with me who where playing knock knock run. 5th May 2024, 11:06pm
usc215 wrote: glad you've recovered from the marathon! :)
I can just imagine the guy's face: my neighbour asked me the other day how far I was running. when I said it was a short 16km run today, his eyes got really big :)6th May 2024, 5:24am
Bowman 🇸🇪 wrote: Nice one tip!
Always fun to have some company on the way :)7th May 2024, 8:21pm
tipsku wrote: I appreciate some company, especially kids. It's a nice opportunity to tell them that they are doing well, even if they run just a little bit with me. Hopefully, they'll keep up with some exercise.
And yes, non-runners don't understand distances the way we do :-) Add a comment
Afternoon walk to the bakery
I wanted something for coffee so I walked over to Lukas and got a nice 'Quarktasche'. It was yummy. Still quite windy, but the showers have finally passed. 1) 0.62mi - 9:21(15:03/mi) 87/100bpm [1309b/mi] 48cal 62/115rpm 2) 0.62mi - 9:03(14:34/mi) 95/129bpm [1385b/mi] 45cal 60/92rpm 3) 0.62mi - 10:04(16:13/mi) 94/104bpm [1524b/mi] 47cal 58/65rpm 4) 0.44mi - 10:02(22:38/mi) 92/115bpm [2082b/mi] 43cal 39/79rpm Add a comment
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Ride home via Rewe #23014 #23471
I went to Rewe, 3.7k done, went shopping, bought a bit more than I had planned (going shopping hungry does that) and then decided not to walk home but take another bike instead. Also, I bought ice cream so that had to go in the freezer pronto 1) 3.11mi - 21:25(6:53/mi) 105/124bpm [724b/mi] 94cal 2) 0.53mi - 5:21(10:00/mi) 101/112bpm [1010b/mi] 18cal Add a comment
Stretches with the group after the run
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Beginners week 5, 25 min out and back
Today, I decided to challenge the beginners to run further than they had so far. The task was to run 25 min north along the river, turn around and then get back in 50 min. Learning to pace yourself evenly is a handy skill to have. The group went off a bit too fast for my taste so I took the lead after 1 km and slowed them down to about 12 m/m. I figured that they would be able to run for 50 min at that pace. We were a bit slower on the offroad bits but recovered well on the way back. The more experienced runners went ahead and ran over 7k while we managed 6.77k. Several newbies set a new distance PB which was great to see. Next week, we'll take a bit easier after building for 4 weeks. My optical HRM needed 2 km to find my HR so ignore the first 2 splits. 1) 0.62mi - 7:12(11:36/mi) 146/163bpm [1693b/mi] 56cal 2) 0.62mi - 7:25(11:56/mi) 140/167bpm [1670b/mi] 57cal 3) 0.62mi - 7:32(12:07/mi) 117/124bpm [1417b/mi] 50cal 4) 0.62mi - 7:47(12:32/mi) 118/125bpm [1479b/mi] 48cal 5) 0.62mi - 7:35(12:13/mi) 117/127bpm [1429b/mi] 49cal 6) 0.62mi - 7:24(11:55/mi) 122/130bpm [1454b/mi] 50cal 7) 0.48mi - 5:45(12:04/mi) 123/131bpm [1485b/mi] 39cal Add a comment
Ride to KK #21982
I managed a swift ride to KK so that I made it well on time. Legs ready to go. 1) 2.67mi - 15:44(5:54/mi) 108/125bpm [638b/mi] 78cal Add a comment
Bike hunting
1) 0.28mi - 4:33(16:27/mi) 90/98bpm [1480b/mi] 22cal 58/65rpm Add a comment
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Ride home from Alte Messe #23188
Finally, after about 30 min of trying, the app let me rent a bike to ride home. I was getting cold in my vest and shorts. 1) 1.03mi - 6:06(5:56/mi) 112/129bpm [665b/mi] 34cal Add a comment
Cool down after track, bike hunting
After finishing on the track, I ran down to the lake and back up to Lößnig. There, I found 15 nextbikes but my app wasn't interested at all. I gave up after several minutes of trying to reload it and ran over to Märchenwiese. Sometimes, this does the trick. Not today, though. There, I tried again a single bike, then the station itself, force quit the app to restart it properly, had to wait 5 min until it sorted itself out, then tried again. After over 15 min of standing in the cold, I decided to run home as I was getting too cold. At Alte Messe, I found another bike and tried my luck one more time. 1) 0.62mi - 5:56(9:32/mi) 139/147bpm [1326b/mi] 50cal 2) 0.62mi - 6:11(9:58/mi) 143/151bpm [1424b/mi] 51cal 3) 0.62mi - 5:37(9:03/mi) 135/144bpm [1222b/mi] 47cal 4) 0.62mi - 5:09(8:17/mi) 142/148bpm [1177b/mi] 46cal 5) 0.1mi - 51(8:38/mi) 145/149bpm [1253b/mi] 8cal Add a comment
5x 800 m @5k pace w/400 m jog recoveries and a bonus 100 m sprint
After the warm up run to the track, I did a brief activation, then started the first 5k pace session of my plan. 5x 800 m at 7 m/m or slightly below, target was 1:45 min laps or 3:30 for the 800s. Nailed it. The 400 m jog recoveries were nice. On the final recovery, I decided to test the legs with a final 100 m sprint, managed a 17.3 for that. I'm hoping to get under 17 next time. Very happy with the session, it was tough but doable. 1) 0.25mi - 1:44(6:59/mi) 158/168bpm [1103b/mi] 17cal 2) 0.25mi - 1:42(6:50/mi) 170/172bpm [1163b/mi] 18cal 3) 0.25mi - 2:16(9:08/mi) 158/171bpm [1442b/mi] 22cal 4) 0.25mi - 1:46(7:07/mi) 164/170bpm [1167b/mi] 19cal 5) 0.25mi - 1:42(6:51/mi) 171/173bpm [1171b/mi] 18cal 6) 0.25mi - 2:12(8:40/mi) 162/172bpm [1404b/mi] 22cal 7) 0.25mi - 1:43(6:53/mi) 169/173bpm [1164b/mi] 19cal 8) 0.25mi - 1:43(6:52/mi) 173/175bpm [1189b/mi] 19cal 9) 0.25mi - 2:13(8:54/mi) 165/172bpm [1468b/mi] 22cal 10) 0.25mi - 1:45(7:02/mi) 169/172bpm [1189b/mi] 19cal 11) 0.25mi - 1:45(7:01/mi) 172/174bpm [1206b/mi] 19cal 12) 0.25mi - 2:18(9:14/mi) 165/174bpm [1524b/mi] 22cal 13) 0.24mi - 1:44(7:11/mi) 169/173bpm [1214b/mi] 19cal 14) 0.25mi - 1:44(7:00/mi) 173/174bpm [1211b/mi] 19cal 15) 0.2mi - 1:47(8:59/mi) 167/174bpm [1499b/mi] 18cal 16) 0.06mi - 17(5:10/mi) 167/172bpm [863b/mi] 3cal 17) 0.06mi - 37(10:57/mi) 171/175bpm [1873b/mi] 7cal 7th May 2024, 7:01pm
Bowman 🇸🇪 wrote: Nice intervals!7th May 2024, 7:45pm
tipsku wrote: Thanks, my legs got back into the mood today. Running in 11°C also helped. Perfect conditions for fast running. 7th May 2024, 7:48pm
Bowman 🇸🇪 wrote: Sounds nice, looking forward to my next track session with fresh legs :)7th May 2024, 10:23pm
usc215 wrote: wow...strong performance! 👍7th May 2024, 10:52pm
Mark J 🇳🇿 wrote: Great intervals. See you on the track, soon :)8th May 2024, 10:35pm
tipsku wrote: Thank you. I'm looking forward to comparing notes with your track sessions. Add a comment
Warm up for the track session
From the library, I ran down to Lößnig to tackle the first track session of my new plan. 5x 800 m at 7 m/m. To prepare for the faster intervals, I ran a bit quicker than usual but made sure that I recovered before I got to the track. Feeling good overall. 1) 0.62mi - 5:18(8:32/mi) 142/156bpm [1211b/mi] 49cal 2) 0.62mi - 5:20(8:35/mi) 149/156bpm [1278b/mi] 50cal 3) 0.62mi - 5:39(9:06/mi) 147/152bpm [1338b/mi] 53cal 4) 0.27mi - 2:19(8:44/mi) 152/155bpm [1328b/mi] 22cal Add a comment
Ride to mailbox and library #39110
I dropped a letter at the night mailbox (9 pm) and headed towards Lößnig. I parked the bike at the library and then continued on foot to warm up properly. 1) 1.7mi - 11:13(6:36/mi) 115/143bpm [759b/mi] 66cal Add a comment
Bike hunting
1) 0.18mi - 2:56(16:28/mi) 106/136bpm [1746b/mi] 17cal 64/98rpm Add a comment
Activation exercises before run
some plyometric exercises included jog in place with arm circles leg swings side lunges A-skips and B-skips double leg jumps Add a comment
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Weight Training for back, hips, glutes and hamstrings
Activation sequence (with grey-medium and blue-light resistance band): 15 banded squads (grey) 16 banded monster (walks sideways grey) 2x 10 banded leg swings in each direction (blue band, side, 45°, backwards) 2x 10 banded clamshells (grey) 2x 10 lateral leg lifts lying on my side, upper and lower leg weights session: 2x 12 overhead presses in squat position with 3kg dumbbell 10 unstable pushups on gym ball 2x 12 split stance deadlifts 10 kg 2x 12 weighted lunges backwards Right (6 kg) 2x 12 weighted lunges backwards Left (6 kg) Add a comment
Ride home #20431
I needed 5k for the next checkpoint (200 mi) in the Fetch virtual bike challenge so I took a few extra twists and turns to make it over 5k. 1) 3.11mi - 21:28(6:54/mi) 113/146bpm [780b/mi] 116cal 2) 0.07mi - 1:30(20:35/mi) 96/104bpm [1976b/mi] 4cal Add a comment
Stretches with the group
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Fast group run, 10k with strides
Exploring in Plagwitz and Schleußig, finding some nice cycle paths and parks to run in. Thanks to Jan, we went exploring over there. I very rarely run in that part of the city. On the final 2 km, I added 4x 20-30 second strides to get a good leg turnover at 215-220 spm. I also hit 283 W for those, not bad on the flat. Happy with that. HR was initially a bit high but after a few km, it settled around 140 until I injected a bit more pace in the final kms. I love the course, barely any street crossings, very nice and interesting. 1) 0.62mi - 5:49(9:22/mi) 134/151bpm [1255b/mi] 48cal 2) 0.62mi - 5:54(9:30/mi) 144/150bpm [1368b/mi] 54cal 3) 0.62mi - 5:54(9:30/mi) 147/155bpm [1397b/mi] 55cal 4) 0.62mi - 5:51(9:25/mi) 142/148bpm [1336b/mi] 53cal 5) 0.62mi - 5:49(9:22/mi) 141/147bpm [1322b/mi] 51cal 6) 0.62mi - 6:00(9:40/mi) 140/149bpm [1353b/mi] 51cal 7) 0.62mi - 5:51(9:25/mi) 148/154bpm [1395b/mi] 53cal 8) 0.62mi - 5:46(9:17/mi) 148/167bpm [1375b/mi] 50cal 9) 0.62mi - 5:48(9:20/mi) 158/169bpm [1474b/mi] 53cal 10) 0.62mi - 5:45(9:15/mi) 155/159bpm [1433b/mi] 55cal 11) 0.04mi - 28(10:37/mi) 156/159bpm [1655b/mi] 5cal
Dynamic warm up before the run
leg swings in both directions side lunges forward lunges A skips B skips carioca side hops step over the fence hamstring scoops walk with arm circles hip circles Add a comment
Ride to GSZ #20474
1) 2.43mi - 14:29(5:58/mi) 117/142bpm [698b/mi] 89cal Add a comment
Bike hunting
1) 0.16mi - 3:37(22:30/mi) 95/106bpm [2138b/mi] 15cal 55/67rpm Add a comment
Walk to Rewe
1) 0.62mi - 12:34(20:13/mi) 84/104bpm [1699b/mi] 58cal 45/125rpm 2) 0.19mi - 3:08(16:09/mi) 89/95bpm [1438b/mi] 14cal 56/64rpm Add a comment
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1) 1.17mi - 7:52(6:43/mi) 104/115bpm [698b/mi] 39cal
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Beginners plus, special holiday edition
On a public holiday, the usual meeting point is closed and officially, we're not running but I still wanted to get some easy miles in. So I offered to meet in the city centre where the library was open despite the holiday. I met 3 runners and we took off to Völki, enjoyed the views up there and then came back down. My legs felt a bit stiff for the first 2-3 km, then things looked a bit better. I ran back to the library with the girls while Marc headed home. At Augustusplatz, I found a nextbike and rode home. Nice recovery ride. My spare HRM was a bit shaky, it had several spikes along the way. There's a reason why this is my spare. 1) 0.62mi - 6:29(10:26/mi) 131/161bpm [1366b/mi] 51cal 2) 0.62mi - 6:50(11:00/mi) 131/161bpm [1442b/mi] 49cal 3) 0.62mi - 6:45(10:51/mi) 132/162bpm [1432b/mi] 50cal 4) 0.62mi - 7:10(11:32/mi) 144/166bpm [1661b/mi] 57cal 5) 0.62mi - 6:45(10:52/mi) 141/164bpm [1531b/mi] 53cal 6) 0.62mi - 6:53(11:04/mi) 137/156bpm [1517b/mi] 53cal 7) 0.62mi - 6:47(10:56/mi) 143/161bpm [1563b/mi] 57cal 8) 0.62mi - 6:33(10:32/mi) 136/155bpm [1433b/mi] 49cal 9) 0.62mi - 6:47(10:56/mi) 133/157bpm [1454b/mi] 50cal 10) 0.62mi - 6:48(10:56/mi) 131/157bpm [1433b/mi] 52cal 11) 0.62mi - 7:06(11:26/mi) 131/146bpm [1497b/mi] 49cal 12) 0.12mi - 1:10(10:03/mi) 129/138bpm [1297b/mi] 7cal Add a comment
40 km GA1 to Brandis and Gerichshain
I took my regular route out towards Wolfshain where I went on to discover new ground in Beucha. My planned route down to Albrechtshain was closed due to roadworks, so I had to improvise. I had never been to Brandis before so that sounded like a good idea. It was a nice little hill up to the church but up there, I got onto some really uncomfortable cobbled streets - poor old road bike, it got shaken up quite a bit. Then I took the route over to Gerichshain which had very nice cycle paths. I crossed the railway line and then hit the wide road to Borsdorf. On working days, it's a very busy road and I wouldn't dare to cycle there but on a holiday, I had the speed track to myself. Unfortunately, I had to ride into a headwind so the speed wasn't that impressive but I got a good effort in. From Borsdorf, I looked for the turn to Althen which lead me into the residential area. I managed to get out and then rode over the new bridge across the motorway. Back via the school hill in Mölkau and Albrechtshainer Straße. Enjoyable ride. I'll definitely explore more over there, Naunhof is still on my list. 1) 3.11mi - 14:48(4:46/mi) 115/137bpm [548b/mi] 86cal 2) 3.11mi - 12:00(3:52/mi) 118/140bpm [456b/mi] 67cal 3) 3.11mi - 11:08(3:35/mi) 128/144bpm [459b/mi] 73cal 4) 3.11mi - 12:36(4:03/mi) 129/144bpm [523b/mi] 78cal 5) 3.11mi - 13:01(4:11/mi) 120/131bpm [503b/mi] 55cal 6) 3.11mi - 12:05(3:53/mi) 127/143bpm [494b/mi] 64cal 7) 3.11mi - 11:15(3:37/mi) 130/152bpm [471b/mi] 63cal 8) 3.11mi - 12:39(4:04/mi) 120/134bpm [489b/mi] 46cal 9) 1.1mi - 4:59(4:32/mi) 118/135bpm [536b/mi] 18cal Add a comment
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