tipsku

1) 0.62mi - 11:36(18:41/mi) 89/105bpm [1662b/mi] 45cal 56/64rpm
2) 0.55mi - 11:31(21:07/mi) 87/102bpm [1836b/mi] 43cal 47/61rpm

1) 2mi - 12:04(6:02/mi) 110/140bpm [664b/mi] 65cal

Beginners plus week 1
Lovely run with a large group, 16 runners attended today. The group split up in two but we still ran pretty swiftly, 7 min/km is quite fast for week 1. The girls in the back loved it, they didn't expect to run 7 km without stopping and time passed quickly with talking. I'm very happy with the group and the vibe.

1) 0.62mi - 6:56(11:10/mi) 117/130bpm [1306b/mi] 48cal
2) 0.62mi - 7:03(11:20/mi) 124/131bpm [1406b/mi] 52cal
3) 0.62mi - 6:48(10:57/mi) 123/137bpm [1347b/mi] 49cal
4) 0.62mi - 6:56(11:10/mi) 120/126bpm [1339b/mi] 47cal
5) 0.62mi - 7:07(11:27/mi) 120/127bpm [1374b/mi] 47cal
6) 0.62mi - 7:05(11:23/mi) 122/130bpm [1390b/mi] 47cal
7) 0.62mi - 7:06(11:25/mi) 122/130bpm [1393b/mi] 50cal
8) 0mi - 3(14:55/mi) 124/124bpm [1850b/mi]

1) 2.38mi - 16:25(6:54/mi) 99/129bpm [682b/mi] 66cal

1) 0.18mi - 3:00(16:33/mi) 90/96bpm [1490b/mi] 13cal 47/61rpm

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

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

Bike hunting
Difficult today, everybody is riding apparently.

1) 0.55mi - 10:19(18:50/mi) 93/102bpm [1751b/mi] 44cal 53/68rpm

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

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

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

Bike hunting again

1) 0.26mi - 4:44(18:04/mi) 94/105bpm [1699b/mi] 20cal 57/62rpm

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

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

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

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

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

Ride home #23264

1) 2.67mi - 15:55(5:57/mi) 119/140bpm [709b/mi] 98cal

Bike hunting

1) 0.25mi - 4:52(19:39/mi) 92/107bpm [1807b/mi] 19cal 48/60rpm

Stretches with the group

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

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

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

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

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

Warm up interrupted due to low battery alert

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

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

Stretches with the group

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

Walk to GSZ

1) 0.15mi - 3:11(20:40/mi) 106/119bpm [2192b/mi] 16cal 54/65rpm

Ride to KK #23107
Riding to meet Lotti's group

1) 2.21mi - 11:31(5:12/mi) 128/144bpm [666b/mi] 85cal

Bike hunting

1) 0.16mi - 2:49(17:53/mi) 89/99bpm [1591b/mi] 13cal 47/62rpm

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]

Stretches after the run

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

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

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

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

1) 0.82mi - 7:46(9:27/mi) 103/113bpm [974b/mi] 35cal

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

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

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

1) 0.33mi - 6:53(20:43/mi) 94/107bpm [1947b/mi] 30cal 49/66rpm

1) 2.06mi - 18:03(8:46/mi) 102/129bpm [895b/mi] 82cal

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

1) 0.94mi - 6:07(6:32/mi) 122/137bpm [797b/mi] 41cal

1) 0.12mi - 2:10(17:52/mi) 96/119bpm [1716b/mi] 10cal 44/65rpm

Ride Home after the marathon #23118

1) 2.69mi - 19:48(7:22/mi) 105/121bpm [774b/mi] 89cal

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

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

1) 0.54mi - 5:32(10:17/mi) 141/149bpm [1449b/mi] 38cal

1) 2.69mi - 16:10(6:01/mi) 123/147bpm [739b/mi] 109cal

1) 0.19mi - 3:30(18:24/mi) 115/122bpm [2116b/mi] 22cal 46/69rpm

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

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

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

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

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

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

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

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

1) 2.38mi - 16:14(6:49/mi) 116/144bpm [791b/mi] 96cal

Bike hunting

1) 0.3mi - 6:25(21:13/mi) 97/116bpm [2058b/mi] 28cal 45/62rpm

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

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

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

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

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

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

Bike hunting

1) 0.14mi - 2:49(20:01/mi) 89/104bpm [1782b/mi] 12cal 51/64rpm

Dynamic warm up before run

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