tipsku

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STATUS marathon training in full swing

Races
286
Miles
21933
Miles
51
Miles
7648
Miles
3143
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
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) Show More...

Random Q&A	See your Q&A
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

Recent Blogs
Race report: a premiere for me, 5000 m City Championships on the track	3rd May
Race report: Leipzig Marathon, it’s PB time again!	21st Apr
P&D 12/55 Week 12 – race week and summary	20th Apr
Special feature: global marathon weather forecast	19th Apr
P&D 12/55 week 11: tapering and dealing with the heat	19th Apr

My parkrun
No parkrun selected

Recent Training
7th May	Commuting	1mi	6:06
7th May	Warm Down	2.6mi	23:44
7th May	Intervals	3.8mi	28:58
7th May	Warm Up	2.1mi	18:36
7th May	Commuting	1.7mi	11:13

Planned Races
Sommerabendlauf LC Auensee	31st May
Störmthaler See Lauf	23rd Jun
Tannheimer Radmarathon	7th Jul

12 Month Benchmarks	Run	Bike
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

2024 Targets	Set your targets
Bike 1500 Run 2000 Swim 5 Walk 444

Recent Threads
100 miles a month in 2024
The sub 3.30 marathon thread
Trader: New Game
Unlockable Badges
The Sub 3:15 Marathon Thread
Garmin

Buddies (14)

Followers (17)

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Read Everyone!

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Best Times
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	9	0	0	0	0	0	0	0	154
2024	107	212	215	153	36	0	0	0	0	0	0	0	723
2024	38	54	110	249	21	0	0	0	0	0	0	0	471
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

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
1.2mi, 23:07 Walk - General 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 Add a comment 2mi, 12:04 Bike - General 1) 2mi - 12:04(6:02/mi) 110/140bpm [664b/mi] 65cal Add a comment 0mi, 9:11 Cross - Yoga Add a comment 4.4mi, 49:03 Run - Coaching 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] Add a comment 2.4mi, 16:25 Bike - General 1) 2.38mi - 16:25(6:54/mi) 99/129bpm [682b/mi] 66cal Add a comment 0.2mi, 3:00 Walk - General 1) 0.18mi - 3:00(16:33/mi) 90/96bpm [1490b/mi] 13cal 47/61rpm Add a comment	2.1mi, 22:43 Run - Recovery Run 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 2.3mi, 14:25 Bike - Commuting 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 0.6mi, 10:19 Walk - Commute 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 0.9mi, 11:43 Run - Run-Walk 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 1.1mi, 27:48 Walk - Commute 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 2.6mi, 17:59 Bike - Commuting 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 0.3mi, 4:44 Walk - Commute Bike hunting again 1) 0.26mi - 4:44(18:04/mi) 94/105bpm [1699b/mi] 20cal 57/62rpm Add a comment 26.2mi, 1:39:56 Bike - Road Biking 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	1mi, 40:00 Walk - General 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	1mi, 15:27 Walk - General 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 6.5mi, 1:01:12 Run - Fartleks 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 14th Apr 2024, 10:55pm riggys99 wrote: Great session 15th Apr 2024, 9:11pm tipsku wrote: Thank you. It felt really nice last night. Add a comment 21.5mi, 1:26:49 Bike - Road Biking 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	1.1mi, 15:13 Walk - General 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 2.7mi, 15:55 Bike - Commuting Ride home #23264 1) 2.67mi - 15:55(5:57/mi) 119/140bpm [709b/mi] 98cal Add a comment 0.3mi, 4:52 Walk - Commute Bike hunting 1) 0.25mi - 4:52(19:39/mi) 92/107bpm [1807b/mi] 19cal 48/60rpm Add a comment 0mi, 15:37 Cross - Yoga Stretches with the group Add a comment 2.9mi, 35:16 Run - Coaching 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 2.3mi, 13:50 Bike - Commuting 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 2.3mi, 13:26 Bike - Commuting 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 7mi, 56:51 Run - Marathon Pace 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 15th Apr 2024, 9:29pm Mark J 🇳🇿 wrote: Nice running 18th Apr 2024, 12:28am tipsku wrote: Thank you. Final MP session done! Add a comment	1mi, 15:47 Walk - General 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 0mi, 36:44 Cross - Strength 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 0mi, 19 Cross - Strength Warm up interrupted due to low battery alert Add a comment	1.1mi, 22:06 Walk - Commute 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 2mi, 12:09 Bike - Commuting 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 0mi, 11:19 Cross - Yoga Stretches with the group Add a comment 6.6mi, 1:02:38 Run - Strides 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 0.2mi, 3:11 Walk - Commute Walk to GSZ 1) 0.15mi - 3:11(20:40/mi) 106/119bpm [2192b/mi] 16cal 54/65rpm Add a comment 2.2mi, 11:31 Bike - Commuting 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 0.2mi, 2:49 Walk - Commute Bike hunting 1) 0.16mi - 2:49(17:53/mi) 89/99bpm [1591b/mi] 13cal 47/62rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.1mi, 27:40 Bike - Commuting 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 0mi, 11:03 Cross - Yoga Stretches after the run Add a comment 5.7mi, 1:04:30 Run - Coaching 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 1.2mi, 10:18 Bike - Commuting 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 1.6mi, 25:58 Walk - General 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	3mi, 52:11 Walk - General 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 0mi, 15:39 Cross - Strength Add a comment	0.8mi, 7:46 Bike - General 1) 0.82mi - 7:46(9:27/mi) 103/113bpm [974b/mi] 35cal Add a comment 0.8mi, 12:44 Walk - General 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 1.2mi, 21:36 Walk - Commute 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 2mi, 14:27 Bike - Commuting 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 0.3mi, 6:53 Walk - General 1) 0.33mi - 6:53(20:43/mi) 94/107bpm [1947b/mi] 30cal 49/66rpm Add a comment 2.1mi, 18:03 Bike - General 1) 2.06mi - 18:03(8:46/mi) 102/129bpm [895b/mi] 82cal Add a comment 4.1mi, 45:55 Run - Recovery Run 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 0.9mi, 6:07 Bike - General 1) 0.94mi - 6:07(6:32/mi) 122/137bpm [797b/mi] 41cal Add a comment 0.1mi, 2:10 Walk - General 1) 0.12mi - 2:10(17:52/mi) 96/119bpm [1716b/mi] 10cal 44/65rpm Add a comment	2.7mi, 19:48 Bike - Commuting Ride Home after the marathon #23118 1) 2.69mi - 19:48(7:22/mi) 105/121bpm [774b/mi] 89cal Add a comment 2mi, 1:50:13 Walk - General 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 26.4mi, 3:27:26 Run - Race 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 it 22nd 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 0.5mi, 5:32 Run - General 1) 0.54mi - 5:32(10:17/mi) 141/149bpm [1449b/mi] 38cal Add a comment 2.7mi, 16:10 Bike - General 1) 2.69mi - 16:10(6:01/mi) 123/147bpm [739b/mi] 109cal Add a comment 0.2mi, 3:30 Walk - General 1) 0.19mi - 3:30(18:24/mi) 115/122bpm [2116b/mi] 22cal 46/69rpm Add a comment	9.1mi, 1:20:19 Bike - Road Biking 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 1.2mi, 22:11 Walk - General 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	0.9mi, 12:13 Run - Run-Walk 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 1mi, 16:59 Walk - General 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 16.7mi, 1:13:03 Bike - Road Biking 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	1.4mi, 22:25 Walk - General 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
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
2.8mi, 22:11 Bike - Commuting 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 0mi, 20:48 Cross - Yoga Add a comment 3.2mi, 36:14 Run - Coaching 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 2.4mi, 16:14 Bike - General 1) 2.38mi - 16:14(6:49/mi) 116/144bpm [791b/mi] 96cal Add a comment 0.3mi, 6:25 Walk - Commute Bike hunting 1) 0.3mi - 6:25(21:13/mi) 97/116bpm [2058b/mi] 28cal 45/62rpm Add a comment 1.3mi, 29:48 Walk - General 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	2.4mi, 14:30 Bike - Commuting 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 1mi, 18:54 Walk - General 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 1mi, 6:37 Run - Track Session 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 PB 26th 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 1.4mi, 13:09 Run - Warm Up 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 2.2mi, 12:43 Bike - Commuting 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 0.1mi, 2:49 Walk - Commute Bike hunting 1) 0.14mi - 2:49(20:01/mi) 89/104bpm [1782b/mi] 12cal 51/64rpm Add a comment 0mi, 16:19 Cross - Strength Dynamic warm up before run Add a comment 0mi, 33:34 Cross - Strength 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	25.2mi, 1:40:51 Bike - Road Biking 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 3.4mi, 32:58 Run - Easy 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	0mi, 12:08 Cross - Yoga Add a comment 0.9mi, 10:27 Run - Run-Walk 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 1.1mi, 21:40 Walk - Commute 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 3.7mi, 25:18 Bike - Commuting 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 2.6mi, 1:36:39 Walk - Commute 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 0.6mi, 23:49 Walk - General 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 3.1mi, 22:11 Run - Race 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 0.2mi, 2:37 Run - Warm Up 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 0.5mi, 17:32 Walk - General Walk to race HQ 1) 0.46mi - 17:32(38:28/mi) 117/143bpm [4501b/mi] 104cal 23/82rpm Add a comment 4.1mi, 24:48 Bike - Commuting 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 0.2mi, 2:56 Walk - Commute Successful bike hunting 1) 0.18mi - 2:56(16:07/mi) 82/90bpm [1321b/mi] 12cal 55/64rpm Add a comment	2.7mi, 18:09 Bike - Commuting 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 0mi, 9:03 Cross - Yoga Stretches after the group run Add a comment 3.8mi, 43:31 Run - Coaching 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 go 2nd 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 2.5mi, 15:47 Bike - Commuting 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 0.2mi, 3:44 Walk - Commute bike hunting 1) 0.21mi - 3:44(17:57/mi) 79/91bpm [1418b/mi] 16cal 52/66rpm Add a comment 0mi, 11:21 Cross - Dancing 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	0mi, 45:42 Cross - Yoga 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 32.5mi, 2:10:36 Bike - Road Biking 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 0.7mi, 15:11 Walk - Commute 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 2.7mi, 22:42 Bike - Commuting 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 1.8mi, 10:42 Bike - Commuting 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 0.5mi, 7:27 Walk - General Bike hunting 1) 0.53mi - 7:27(14:06/mi) 109/130bpm [1538b/mi] 40cal 58/87rpm Add a comment	2.1mi, 38:29 Walk - General 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
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
0.6mi, 11:09 Walk - Commute 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 2.7mi, 22:16 Bike - Commuting 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 0mi, 16:17 Cross - Yoga Stretches with the group after the run Add a comment 5.2mi, 56:56 Run - Coaching 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 2.4mi, 16:14 Bike - Commuting 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 0.1mi, 2:02 Walk - Commute Bike hunting 1) 0.12mi - 2:02(16:44/mi) 99/106bpm [1656b/mi] 10cal 51/81rpm Add a comment 1.3mi, 25:26 Walk - Commute 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	1.4mi, 23:24 Walk - General 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 4.1mi, 37:15 Run - Strides 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	3.5mi, 22:52 Bike - Commuting 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 0.4mi, 20:05 Walk - Commute 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 6.2mi, 46:28 Run - Race 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 well 5th 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 0mi, 5:40 Cross - Strength Dynamic warm up before the race Add a comment 0.6mi, 7:26 Run - Warm Up 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 2.8mi, 18:07 Bike - Commuting 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	7.5mi, 1:10:27 Run - Medium Long Run 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 2.3mi, 38:30 Walk - General 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	3.6mi, 26:45 Bike - Commuting 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 0mi, 11:26 Cross - Yoga Stretches with the group after the run Add a comment 4.2mi, 50:41 Run - Coaching 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 2.7mi, 15:44 Bike - Commuting 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 0.3mi, 4:33 Walk - Commute Bike hunting 1) 0.28mi - 4:33(16:27/mi) 90/98bpm [1480b/mi] 22cal 58/65rpm Add a comment	1mi, 6:06 Bike - Commuting 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 2.6mi, 23:44 Run - Warm Down 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 3.8mi, 28:58 Run - Intervals 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 :) Add a comment 2.1mi, 18:36 Run - Warm Up 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 1.7mi, 11:13 Bike - Commuting 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 0.2mi, 2:56 Walk - Commute Bike hunting 1) 0.18mi - 2:56(16:28/mi) 106/136bpm [1746b/mi] 17cal 64/98rpm Add a comment 0mi, 8:01 Cross - Strength 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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