Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate tipsku |
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STATUS finally joined the sub-3:30 club in Leipzig 2023 - 8 1/2 years after my first attempt at Chester Marathon 2014
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Races
256 -
Miles
20730 -
Miles
51 -
Miles
6925 -
Miles
2851 -
WAVA
71.99% -
Mile
6:37 -
5k
20:33 -
5M
36:07 -
10k
44:05 -
10M
1:19:25 -
Half
1:38:52 -
20M
3:04:59 -
Mara
3:29:36 -
50k
4:50:21 -
400m
6:30
| About Me | |
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Triathlete in my youth (1994-2001), martial artist in Finland (2002-2006), a brief stint on the rugby field (2009-2010) before I ran my first marathon in October 2010 and haven't looked back since. Still looking to improve my PBs even though it's been 13 years of running. Times to beat: 5k: 21:20 (2016) 10k: 44:37 (2023) half: 1:38:02 (2016) mara: 3:29:26 (2023)
Show More...
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| Random Q&A | See your Q&A |
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What's the biggest challenge that awaits you? At the moment, that's getting through marathon training in one piece and finishing my degree at the same time. |
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| My parkrun |
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| No parkrun selected |
| Recent Training | |||
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24th Sep
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Road Biking | 20mi | 1:29:45 |
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23rd Sep
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Yoga | 0mi | 26:50 |
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23rd Sep
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General | 0.8mi | 14:27 |
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23rd Sep
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General | 0.7mi | 14:26 |
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23rd Sep
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Long Run | 13.2mi | 2:16:31 |
| Planned Races | Show more |
|---|---|
| Leipziger City-Trail | 30th Sep |
| Fetch Virtual 5K Challenge | 1st Oct |
| October Virtual Mile | 1st Oct |
| Leipzig Half Marathon at Völki | 15th Oct |
| Fetch Virtual 5K Challenge | 1st Nov |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 6:37 | 1:48 |
| 5k | 22:13 | 7:24 |
| 5mi | 36:08 | 12:14 |
| 10k | 47:07 | 15:21 |
| 10mi | 1:17:47 | 26:21 |
| Half | 1:43:32 | 36:30 |
| 20mi | 2:38:04 | 1:11:23 |
| Mara | 3:27:30 | 1:37:59 |
| Recent Pictures | Show more |
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| 2023 Targets | Set your targets |
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| Recent Threads |
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| Trader: New Game |
| 100 miles a month in 2023 |
| The sub 3.45 Marathon Thread |
| Garmin |
| Unlockable Badges |
| The virtual mile thread |
| Buddies (12) |
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| Followers (14) |
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| Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 9 | 6:37 65.85 | 6:37
6:37/mi
|
65.85 | ||||||||||||||
| 2mi | 1 | 17:16 53.33 | 17:16
8:38/mi
|
53.33 | ||||||||||||||
| 5km | 44 | 21:43 67.84 | 21:59 67.03 | 22:10 66.53 | 21:05 70.04 | 20:33 71.99 | 21:28 69.08 | 22:51 65.32 | 27:00 55.51 | 25:17 59.27 | 21:58 68.55 | 22:39 66.83 | 23:05 65.95 | 20:33
6:37/mi
|
71.99 | |||
| 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 | 2 | 29:30 63.04 | 28:37 65.37 | 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 | 4 | 31:41 66.19 | 32:34 65.62 | 32:21 66.46 | 31:41
7:17/mi
|
66.46 | ||||||||||||
| 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 | 46 | 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 | 44:05
7:06/mi
|
70.49 | ||
| 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 | 1 | 1:01:58 62.81 | 1:01:58
8:03/mi
|
62.81 | ||||||||||||||
| 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 | 29 | 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 | 2:06:26 53.02 | 1:38:52
7:33/mi
|
66.07 | ||
| 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 | 28 | 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 | 3:29:36
8:00/mi
|
65.88 | ||
| 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 | ||
|---|---|---|---|---|
| 1 Dec | Fetch Virtual 5K Challenge Confirmed | 5km | ||
| 12 Nov | Athens Authentic Marathon Confirmed | 26.2mi | ||
| 4 Nov | Stadtmeisterschaft Cross Confirmed | 7km | ||
| 1 Nov | Fetch Virtual 5K Challenge Confirmed | 5km | ||
| 15 Oct | Leipzig Half Marathon at Völki Confirmed | 13.1mi | ||
| 1 Oct | Fetch Virtual 5K Challenge Confirmed | 5km | ||
| 30 Sep | Leipziger City-Trail Confirmed | 10km | ||
| 2023 | Result | WAVA | Distance | |
| 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 | 0.00 | 5km | |
| 25 Aug | Tauchscher Stadtlauf | 47:39 | 65.65 | 10km |
| 12 Aug | Auewald Mannschaftslauf SB | 1:18:19 | 61.09 | 15km |
| 1 Aug | August Virtual Mile | 6:42 | 65.03 | 1mi |
| 1 Aug | Fetch Virtual 5K Challenge SB | 23:05 | 65.95 | 5km |
| 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 PB | 44:05 | 70.49 | 10km |
| 1 May | May Virtual Mile | 6:46 | 64.39 | 1mi |
| 23 Apr | Leipzig Marathon PB | 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 PB | 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 SB | 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 PB | 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 2020) 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 PB | 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 |
| 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2023 | 33 | 22 | 36 | 43 | 31 | 30 | 44 | 38 | 31 | 0 | 0 | 0 | 309 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0.2 | 0 | 0 | 0 | 0.5 |
| 2023 | 248 | 232 | 216 | 170 | 134 | 87 | 101 | 141 | 124 | 0 | 0 | 0 | 1453 |
| 2023 | 109 | 50 | 50 | 103 | 277 | 120 | 375 | 125 | 102 | 0 | 0 | 0 | 1310 |
| 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 | 14 | 52 | 3 | 56 | 1 | 67 | 89 | 8 | 0 | 296 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 0 | 0 | 0 | 1.2 |
| 2019 | 108 | 121 | 62 | 129 | 246 | 106 | 168 | 105 | 207 | 198 | 88 | 43 | 1580 |
| 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 | 135 | 140 | 118 | 100 | 87 | 64 | 66 | 61 | 22 | 71 | 1080 |
| 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 |
|
Tue 29th Aug
Aug 29
|
Wed 30th Aug
Aug 30
|
Thu 31st Aug
Aug 31
|
Fri 1st Sep
Sep 1
|
Sat 2nd Sep
Sep 2
|
Sun 3rd Sep
Sep 3
|
Mon 4th Sep
Sep 4
|
0mi,
34:48Cross - Strength
Upper Body Push-Pull Strength
Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes) Overhead Arm Circles Shoulder Dislocates Inchworms Air Rows Scapula Push Ups Alternating T-Spine Stretches No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds) Single-Arm Arnold Press (Left) Single-Arm Arnold Press (Right) 3-Point Rows (Right) 3-Point Rows (Left) Push-Ups Bent-Over Rows Alternating Front Raises Alternating Upright Rows Dumbbell Landmine Rows Close-Grip Dumbbell Presses Up and Over-Shoulder Presses Yates Rows Hammer Curls Triceps Extensions Negative Floor Presses Pullovers Dumbbell Renegade Rows (with modifications if needed) Dumbbell Lateral Raises Reverse Flys Dumbbell Hammer Curls Dumbbell Shrugs Dumbbell Skull Crushers Cool Down: 1 Round, 30 Seconds Each (3 Minutes) Cross-Body Shoulder Stretches (Left/Right) Bicep Stretch Forearm Stretches Triceps Stretches (Left / Right)  Add a comment
2.4mi,
14:42Bike - Commuting
Ride home #21751
Split Summary === 1) 2.37mi - 14:42(6:13/mi) 126/143bpm [783b/mi] 104cal Add a comment
0.4mi,
7:19Walk - General
Walk to GSZ and nextbike
Split Summary === 1) 0.4mi - 7:19(18:13/mi) 112/127bpm [2040b/mi] 35cal 52/65rpm Add a comment
1mi,
6:49Run - Time Trial
Fetch virtual mile August
After the run with the intermediate group, I decided to hit the track and test my legs. The DOMS of last weekend was still a little bit in the system but a couple of strides on the way to the track gave me some confidence that I would be able to run reasonably fast. I told myself to go out nice and steady, not faster than 1:40 for lap 1. Almost did that, 1:39, 1:41, 1:42 and then 1:47 for the final lap with some extra metres. Pace pretty consistent, 6:39, 6:46, 6:52 and 6:39. The benchmark for the mile is 6:42, happy with that. I was hoping for 6:50 in my heavier long distance shoes. I think I could eek out another couple of seconds if I wore my light racers and if it didn't rain. The track was a wee bit slippery in the bends. Split Summary === 1) 0.25mi - 1:39(6:39/mi) 113/131bpm [752b/mi] 12cal 2) 0.25mi - 1:41(6:46/mi) 146/167bpm [988b/mi] 19cal 3) 0.25mi - 1:42(6:52/mi) 168/170bpm [1153b/mi] 18cal 4) 0.27mi - 1:47(6:39/mi) 170/172bpm [1130b/mi] 19cal Add a comment
0.2mi,
2:10Run - Warm Up
Warm up with some strides
Split Summary === 1) 0.23mi - 2:10(9:23/mi) 106/128bpm [994b/mi] 18cal Add a comment
0mi,
12:48Cross - Yoga
Stretches after the run with the group
Add a comment
6.3mi,
1:10:41Run - Coaching
Intermediate running group week 7
Run to Auensee with 3 girls. 10 km at 7:00 min/km average, pace, good work. My wrist HRM did a bad job until I tightened it properly, then it dropped from 157 to 120 in a few seconds. Good to know that I can run around 6:50 min/km, 11 m/m, at 120 bpm average. The temperatures dropped to 15°C so my HR dropped as well. I'm looking forward to autumn! Split Summary === 1) 0.62mi - 7:19(11:46/mi) 140/159bpm [1648b/mi] 54cal 2) 0.62mi - 7:09(11:30/mi) 156/161bpm [1794b/mi] 56cal 3) 0.62mi - 7:08(11:30/mi) 150/159bpm [1724b/mi] 55cal 4) 0.62mi - 7:03(11:20/mi) 154/160bpm [1746b/mi] 54cal 5) 0.62mi - 7:10(11:33/mi) 153/165bpm [1766b/mi] 53cal 6) 0.62mi - 6:47(10:55/mi) 144/159bpm [1573b/mi] 54cal 7) 0.62mi - 6:48(10:57/mi) 123/131bpm [1348b/mi] 55cal 8) 0.62mi - 6:50(11:01/mi) 120/130bpm [1321b/mi] 49cal 9) 0.62mi - 6:41(10:45/mi) 120/125bpm [1291b/mi] 53cal 10) 0.62mi - 6:54(11:06/mi) 121/135bpm [1343b/mi] 53cal 11) 0.08mi - 51(11:12/mi) 119/121bpm [1332b/mi] 6cal
2.3mi,
12:20Bike - Commuting
Ride to KK #21751
Split Summary === 1) 2.28mi - 12:20(5:25/mi) 115/144bpm [623b/mi] 72cal Add a comment |
0.4mi,
7:29 Walk - Commute
Walk to Konsum
Split Summary === 1) 0.41mi - 7:29(18:16/mi) 91/100bpm [1663b/mi] 32cal 54/67rpm Add a comment
2.3mi,
13:08Bike - Commuting
Ride home #300183
Last bike in the vicinity. I think there was an event nearby and people took most bikes that had been there when I arrived Split Summary === 1) 2.33mi - 13:08(5:38/mi) 110/128bpm [620b/mi] 69cal Add a comment
0.2mi,
3:59Walk - Commute
Bike hunting
Split Summary === 1) 0.21mi - 3:59(19:06/mi) 82/93bpm [1566b/mi] 14cal 52/60rpm Add a comment
0mi,
12:07Cross - Yoga
Stretches with the group
Add a comment
6.5mi,
1:02:34Run - Easy
Advanced running group week 7
Today, we ran with 7 people to Lindenauer Hafen. I didn't know the path on the other side of the canal so that was a bit of exploration. I felt really good at 6 min/km, HR stayed pretty low and I could talk very easily. given that I have 18k planned on Friday, it was good that we didn't run quite as far today Split Summary === 1) 0.62mi - 6:12(9:58/mi) 124/136bpm [1236b/mi] 49cal 2) 0.62mi - 5:43(9:12/mi) 138/143bpm [1271b/mi] 52cal 3) 0.62mi - 5:59(9:37/mi) 137/143bpm [1318b/mi] 52cal 4) 0.62mi - 5:55(9:32/mi) 137/142bpm [1306b/mi] 50cal 5) 0.62mi - 6:00(9:39/mi) 137/146bpm [1323b/mi] 49cal 6) 0.62mi - 5:57(9:35/mi) 134/139bpm [1284b/mi] 47cal 7) 0.62mi - 5:59(9:37/mi) 135/139bpm [1298b/mi] 48cal 8) 0.24mi - 2:15(9:35/mi) 136/142bpm [1303b/mi] 18cal 9) 0.62mi - 5:58(9:37/mi) 135/142bpm [1298b/mi] 48cal 10) 0.62mi - 6:08(9:52/mi) 132/136bpm [1303b/mi] 55cal 11) 0.62mi - 6:15(10:04/mi) 131/138bpm [1319b/mi] 49cal 12) 0.02mi - 13(10:31/mi) 129/129bpm [1356b/mi] 2cal
2.2mi,
13:04Bike - Commuting
ride to KK #300827
Split Summary === 1) 2.24mi - 13:04(5:50/mi) 117/140bpm [683b/mi] 80cal Add a comment
0.1mi,
1:56Walk - Commute
Bike hunting
Split Summary === 1) 0.11mi - 1:56(16:55/mi) 93/98bpm [1573b/mi] 8cal 49/62rpm Add a comment
0mi,
52:20Cross - Strength
Lower body strength session
dynamic warm up 7 minutes 3x 10 squats @8 kg 3x 10 deadlifts @8 kg 3x 10 split squats each side @6 kg 3x 10 SL deadlifts each leg @6 kg 3x 10 calf raises @6 kg 3x 10 hip bridges @3 kg 2x 10 leg raises front, side back with 1kg ankle weights 1 min wall sit with 3 kg dumbbell in lap cool down with stretches 5 minutes Add a comment |
0mi,
6:22 Cross - Yoga
Cooldown yoga after Kayla's mobility session
Lower trunk rotations Upward dog Hamstring stretch straddle position Lateral line stretch Calf stretch straight and bent leg Hamstring stretch kneeling modified child pose Add a comment
0mi,
23:34Cross - Strength
Full Body Mobility for Healthy Movement
Kayla's mobility circuit Warm Up Jumping jacks Bird dog (alt) Forward lunge rotations Side lunge stretches Airplane rotations Core/Spine Circuit Forearm plank saw Modified Copenhagen planks Wide stance lunge + upper body rotation Midback rotation *Water break* Upper Body Circuit Thread the Needle Dolphin press Floor angels Advanced shoulder sequence Lower Body Circuit Hip rockback Deep squat + thoracic rotation Thread the Needle (lower body) Scorpion sequence Add a comment
1.7mi,
9:59Bike - Recovery
Ride to 200 #22118
After the thunderstorm, I went out for a short ride to make it to 200 km this month. Job done Split Summary === 1) 0.62mi - 3:37(5:49/mi) 118/137bpm [686b/mi] 27cal 2) 0.62mi - 3:36(5:48/mi) 112/120bpm [649b/mi] 20cal 3) 0.43mi - 2:46(6:26/mi) 112/117bpm [721b/mi] 15cal Add a comment
2.9mi,
18:19Bike - Commuting
Ride home #23278
I found a bike near Marschnerstraße and rode home in a downpour. Totally soaked now Split Summary === 1) 2.9mi - 18:19(6:19/mi) 125/139bpm [789b/mi] 126cal Add a comment
0.5mi,
11:49Walk - General
Recovery walk with Nadine and Conny
We dropped the keys for the booth at the groundkeeper's office and then we went to the car/bike Split Summary === 1) 0.53mi - 11:49(22:30/mi) 100/112bpm [2251b/mi] 45cal 42/64rpm Add a comment
7mi,
1:00:01Run - Race
LG eXa Stundenpaarlauf with Nadine
Nadine had asked if anyone wanted to run the pair relay with her and I said yes. I had never done a pair relay before so this was exciting. We agreed that I would run 400s and she would do 300s while I jogged back 100m after each of my intervals. This worked really well as our change moved around the track during the race. I wanted to run 16x 400 in an hour because I imagined that I could do about 10k pace, 4:30 min/km or 1:48 per lap. I was so wrong! Most of my laps were between 1:40-1:42 and the final lap even a 1:32! Happy with paces between 4:05-4:20 for 20x 400 and a 3:46 min/km for the final lap. This was a fun interval session, more than I would normally do on my own. As a reward for our hard work, we came third in the ladies competition and we managed 14495 m in the hour, 36.25 laps. I'm really proud of our effort. I was hoping for 32 or 8 miles, we got a bonus mile. I ran 7 miles in total with all the loop backs I did between intervals. Split Summary === 1) 0.26mi - 1:40(6:29/mi) 152/173bpm [985b/mi] 16cal 2) 0.08mi - 1:14(15:40/mi) 169/174bpm [2647b/mi] 12cal 3) 0.26mi - 1:46(6:50/mi) 166/176bpm [1135b/mi] 19cal 4) 0.1mi - 1:10(11:55/mi) 169/178bpm [2013b/mi] 10cal 5) 0.25mi - 1:40(6:35/mi) 163/171bpm [1074b/mi] 18cal 6) 0.08mi - 1:13(15:25/mi) 160/173bpm [2466b/mi] 11cal 7) 0.25mi - 1:44(6:53/mi) 160/169bpm [1102b/mi] 17cal 8) 0.09mi - 1:09(13:08/mi) 159/169bpm [2089b/mi] 11cal 9) 0.25mi - 1:40(6:34/mi) 166/174bpm [1091b/mi] 17cal 10) 0.08mi - 1:13(15:18/mi) 165/178bpm [2525b/mi] 12cal 11) 0.25mi - 1:43(6:52/mi) 165/173bpm [1133b/mi] 17cal 12) 0.09mi - 1:07(12:37/mi) 166/173bpm [2095b/mi] 11cal 13) 0.25mi - 1:43(6:45/mi) 168/173bpm [1135b/mi] 17cal 14) 0.08mi - 1:09(14:33/mi) 164/176bpm [2386b/mi] 11cal 15) 0.26mi - 1:43(6:38/mi) 165/174bpm [1094b/mi] 17cal 16) 0.08mi - 1:11(14:30/mi) 164/174bpm [2377b/mi] 12cal 17) 0.26mi - 1:43(6:43/mi) 165/174bpm [1109b/mi] 17cal 18) 0.07mi - 1:13(16:41/mi) 163/175bpm [2719b/mi] 11cal 19) 0.25mi - 1:40(6:43/mi) 166/175bpm [1115b/mi] 17cal 20) 0.08mi - 1:12(16:01/mi) 167/178bpm [2674b/mi] 12cal 21) 0.25mi - 1:47(6:59/mi) 169/173bpm [1181b/mi] 19cal 22) 0.08mi - 1:12(15:55/mi) 162/172bpm [2579b/mi] 11cal 23) 0.26mi - 1:43(6:42/mi) 164/174bpm [1099b/mi] 17cal 24) 0.08mi - 1:12(15:02/mi) 164/174bpm [2464b/mi] 12cal 25) 0.26mi - 1:42(6:35/mi) 167/175bpm [1099b/mi] 17cal 26) 0.08mi - 1:14(16:09/mi) 165/173bpm [2665b/mi] 12cal 27) 0.25mi - 1:40(6:33/mi) 167/176bpm [1095b/mi] 17cal 28) 0.07mi - 1:11(16:23/mi) 163/177bpm [2670b/mi] 12cal 29) 0.25mi - 1:46(6:57/mi) 171/175bpm [1189b/mi] 18cal 30) 0.08mi - 1:09(15:06/mi) 164/174bpm [2477b/mi] 11cal 31) 0.25mi - 1:44(6:48/mi) 164/174bpm [1116b/mi] 17cal 32) 0.08mi - 1:14(14:43/mi) 165/175bpm [2428b/mi] 12cal 33) 0.25mi - 1:40(6:41/mi) 169/180bpm [1129b/mi] 17cal 34) 0.08mi - 1:16(15:01/mi) 167/185bpm [2506b/mi] 12cal 35) 0.26mi - 1:41(6:35/mi) 167/175bpm [1099b/mi] 17cal 36) 0.07mi - 1:13(17:02/mi) 164/176bpm [2794b/mi] 12cal 37) 0.26mi - 1:43(6:44/mi) 168/175bpm [1131b/mi] 17cal 38) 0.08mi - 1:14(16:28/mi) 165/174bpm [2716b/mi] 12cal 39) 0.25mi - 1:38(6:40/mi) 168/176bpm [1119b/mi] 16cal 40) 0.08mi - 1:12(14:27/mi) 170/180bpm [2456b/mi] 13cal 41) 0.25mi - 1:32(6:04/mi) 172/180bpm [1042b/mi] 16cal 42) 0.03mi - 25(11:58/mi) 176/178bpm [2105b/mi] 5cal 31st Aug 2023, 6:32pm
Bowman 🇸🇪 wrote: Well done! Looks like speedy intervals!
Lovely graphs! :)31st Aug 2023, 6:55pm
Velociraptor wrote: Well done :) Those graphs are a thing of beauty.31st Aug 2023, 8:11pm
tipsku wrote: Thank you, it was my longest track session ever, 21x 400s as my part of the hour time trial with my team mate Nadine. I ran hard for 35 minutes and she did her part in 25 minutes, running a similar pace but 300s while I did 400s. Together, we ran exactly 9 miles in an hour. 9 mph is 6:40 min/mi. 😯 The baton had a timing chip inside so we tried to keep it moving around the track a fast as possible. I'd never do 400s that fast if I ran on my own so this was awesome 😎31st Aug 2023, 9:38pm
Bowman 🇸🇪 wrote: Sounds like a great session!31st Aug 2023, 10:16pm
Velociraptor wrote: 21 x 400 :-O I feel the need to lie down on your behalf. 1st Sep 2023, 10:24am
Bowman 🇸🇪 wrote: :D
1st Sep 2023, 3:10pm
tipsku wrote: I was quite exhausted last night but today, my legs are feeling okay, just a tad stiff. I'm getting ready for a 11 mile MLR with a friend. It's going to be slow Add a comment
0.6mi,
4:54Run - Warm Up
Warm up for Stundenpaarlauf
We practiced passing the baton for 2 laps. Looking good Split Summary === 1) 0.56mi - 4:54(8:44/mi) 173/184bpm [1511b/mi] 47cal Add a comment
0.2mi,
2:49Walk - General
Walk to race
Add a comment
2.2mi,
12:50Bike - Commuting
Ride to Testfeld #23010
Split Summary === 1) 2.16mi - 12:50(5:57/mi) 121/138bpm [720b/mi] 84cal Add a comment
0.2mi,
2:30Walk - Commute
Bike hunting
Split Summary === 1) 0.16mi - 2:30(15:28/mi) 95/101bpm [1469b/mi] 13cal 57/66rpm Add a comment |
3.2mi,
22:16 Bike - Commuting
Ride home #21870
Split Summary === 1) 3.11mi - 21:33(6:56/mi) 99/115bpm [687b/mi] 84cal 2) 0.1mi - 43(6:54/mi) 95/97bpm [655b/mi] 2cal Add a comment
0.2mi,
3:16Walk - Commute
Walk to nextbike
Split Summary === 1) 0.16mi - 3:16(21:01/mi) 85/91bpm [1787b/mi] 12cal 49/56rpm Add a comment
11.5mi,
1:57:14Run - Medium Long Run
P&D w2 d5 11.5 MLR with Luise
Today, I accompanied one of my runners on her first 18k long run for her half marathon training. My legs were still a bit shot from yesterday so the first 5k were a bit slow until I got going. We had a good run, enjoyed the route despite the rain. We were chatting away and the time passed quickly. Very happy with the MLR, great base training for the marathon Split Summary === 1) 0.62mi - 6:34(10:34/mi) 123/136bpm [1300b/mi] 49cal 2) 0.62mi - 6:20(10:12/mi) 129/139bpm [1316b/mi] 51cal 3) 0.62mi - 6:32(10:30/mi) 129/137bpm [1355b/mi] 52cal 4) 0.62mi - 6:29(10:26/mi) 131/137bpm [1367b/mi] 50cal 5) 0.62mi - 6:20(10:12/mi) 134/139bpm [1367b/mi] 51cal 6) 0.62mi - 6:23(10:17/mi) 131/140bpm [1346b/mi] 51cal 7) 0.62mi - 6:20(10:12/mi) 132/135bpm [1347b/mi] 49cal 8) 0.62mi - 6:20(10:12/mi) 133/141bpm [1356b/mi] 48cal 9) 0.62mi - 6:13(10:01/mi) 132/136bpm [1322b/mi] 50cal 10) 0.62mi - 6:18(10:08/mi) 133/138bpm [1348b/mi] 51cal 11) 0.62mi - 6:27(10:23/mi) 133/138bpm [1381b/mi] 53cal 12) 0.62mi - 6:13(10:00/mi) 134/139bpm [1339b/mi] 49cal 13) 0.62mi - 6:17(10:06/mi) 135/142bpm [1364b/mi] 53cal 14) 0.62mi - 6:15(10:03/mi) 134/143bpm [1346b/mi] 53cal 15) 0.62mi - 6:28(10:24/mi) 134/138bpm [1394b/mi] 53cal 16) 0.62mi - 6:15(10:03/mi) 133/138bpm [1337b/mi] 51cal 17) 0.62mi - 6:12(9:58/mi) 136/141bpm [1356b/mi] 54cal 18) 0.62mi - 6:18(10:08/mi) 136/141bpm [1377b/mi] 52cal 19) 0.3mi - 3:01(10:09/mi) 134/142bpm [1359b/mi] 24cal 1st Sep 2023, 6:27pm
Bowman 🇸🇪 wrote: Great running! Really nice on tired legs that comes alive after a while!1st Sep 2023, 7:43pm
Velociraptor wrote: Excellent. Nice pace for a tired MLR.2nd Sep 2023, 1:16am
Fenland Flier wrote: Terrific running. 5th Sep 2023, 11:29pm
tipsku wrote: Thank you, I was glad my running buddy was patient enough :) Add a comment
2.3mi,
14:53Bike - Commuting
Ride to KK #21870
Split Summary === 1) 2.32mi - 14:53(6:25/mi) 109/133bpm [700b/mi] 77cal Add a comment
0.8mi,
14:27Walk - Commute
Walk to endo and pharmacy
Split Summary === 1) 0.62mi - 11:47(18:58/mi) 79/91bpm [1498b/mi] 45cal 48/66rpm 2) 0.16mi - 2:40(17:03/mi) 99/125bpm [1689b/mi] 17cal 40/79rpm Add a comment |
0mi,
9:14 Cross - Yoga
Recovery yoga
Add a comment
1.9mi,
22:56Run - Treadmill
Recovery session
Split Summary === 1) 0.62mi - 8:02(12:55/mi) 95/111bpm [1227b/mi] 30cal 2) 0.62mi - 7:30(12:05/mi) 93/105bpm [1123b/mi] 24cal 3) 0.62mi - 7:21(11:51/mi) 94/101bpm [1113b/mi] 23cal 4) 0mi - 3(10:23/mi) 95/95bpm [986b/mi] Add a comment
0.7mi,
12:18Walk - Commute
Walk to Rewe
Split Summary === 1) 0.62mi - 11:11(17:59/mi) 79/93bpm [1421b/mi] 47cal 54/66rpm 2) 0.05mi - 1:07(21:39/mi) 78/81bpm [1689b/mi] 4cal 47/59rpm Add a comment |
2.2mi,
13:39 Bike - Recovery
Ride home from Marienbrunn #300404
cycling a little after a long run always feels good. My legs like the change in movement Split Summary === 1) 2.22mi - 13:39(6:08/mi) 118/139bpm [725b/mi] 82cal Add a comment
0.2mi,
4:40Walk - General
Walk to nextbike
The station at Moritzhof was without bikes so I had to walk a little further to Märchenwiese to find a nextbike Split Summary === 1) 0.24mi - 4:40(19:06/mi) 107/117bpm [2044b/mi] 18cal 52/85rpm Add a comment
15.5mi,
2:36:58Run - Long Run
P&D w2 d7: 15 mi LR (25 km)
Today, I had company again, this time a team mate from my club, Kevin, who's training for Berlin marathon.The first km through the park was really slow as my legs were still a bit stiff but after 2 km, I got down to the pace we wanted. We ran down to Markkleeberger See, once around the lake and then back up to Dölitz. It was a beautiful, sunny afternoon, a bit warm but not too bad. The wind picked up a bit around the lake. We had a lot to talk about so the miles passed very quickly. Kevin was happy with 20 km so stopped near Connewitz while I still had some km to go. I decided to do some hills at the end in my preparation for Athens which is hilly. I ran up Gorbitzer Höhe, enjoyed the views. Back to Lößnig via the lake where I was looking for a bike. I found it at Märchenwiese and rode home. Legs a bit stiff but still feeling strong. Split Summary === 1) 0.62mi - 7:03(11:20/mi) 128/141bpm [1451b/mi] 53cal 2) 0.62mi - 6:26(10:22/mi) 137/148bpm [1420b/mi] 53cal 3) 0.62mi - 6:05(9:48/mi) 145/150bpm [1421b/mi] 54cal 4) 0.62mi - 6:01(9:41/mi) 145/149bpm [1405b/mi] 51cal 5) 0.62mi - 6:02(9:42/mi) 147/152bpm [1426b/mi] 54cal 6) 0.62mi - 6:02(9:42/mi) 146/151bpm [1416b/mi] 52cal 7) 0.62mi - 6:07(9:50/mi) 145/149bpm [1426b/mi] 52cal 8) 0.62mi - 6:12(9:59/mi) 146/149bpm [1458b/mi] 53cal 9) 0.62mi - 6:20(10:12/mi) 148/151bpm [1510b/mi] 56cal 10) 0.62mi - 6:13(10:01/mi) 149/154bpm [1492b/mi] 54cal 11) 0.62mi - 6:11(9:58/mi) 148/154bpm [1474b/mi] 52cal 12) 0.62mi - 5:53(9:29/mi) 143/151bpm [1356b/mi] 47cal 13) 0.62mi - 6:17(10:07/mi) 148/154bpm [1498b/mi] 52cal 14) 0.62mi - 6:08(9:52/mi) 148/152bpm [1460b/mi] 51cal 15) 0.62mi - 6:20(10:12/mi) 147/155bpm [1500b/mi] 51cal 16) 0.62mi - 6:06(9:50/mi) 145/149bpm [1425b/mi] 50cal 17) 0.62mi - 6:10(9:56/mi) 146/148bpm [1451b/mi] 50cal 18) 0.62mi - 6:10(9:56/mi) 147/151bpm [1460b/mi] 52cal 19) 0.62mi - 5:54(9:29/mi) 151/155bpm [1433b/mi] 51cal 20) 0.62mi - 6:09(9:54/mi) 152/155bpm [1504b/mi] 52cal 21) 0.62mi - 6:32(10:31/mi) 149/154bpm [1566b/mi] 52cal 22) 0.62mi - 6:13(10:00/mi) 150/159bpm [1501b/mi] 51cal 23) 0.62mi - 6:42(10:46/mi) 154/160bpm [1658b/mi] 56cal 24) 0.62mi - 7:27(11:59/mi) 133/150bpm [1594b/mi] 47cal 25) 0.62mi - 6:08(9:52/mi) 149/154bpm [1470b/mi] 51cal 26) 0.01mi - 5(9:56/mi) 145/145bpm [1440b/mi] 1cal 3rd Sep 2023, 4:30pm
Bowman 🇸🇪 wrote: Nice and easy, well done!3rd Sep 2023, 5:49pm
Velociraptor wrote: That sounds like an excellent run :)3rd Sep 2023, 9:25pm
Fenland Flier wrote: A nice steady run, well done. 5th Sep 2023, 11:25pm
tipsku wrote: Thank you, it was enjoyable even with a little DOMS Add a comment |
2.7mi,
16:05 Bike - Commuting
Ride home #20411
Split Summary === 1) 2.65mi - 16:05(6:05/mi) 111/137bpm [674b/mi] 85cal Add a comment
0.2mi,
3:02Walk - Commute
Bike hunting
Split Summary === 1) 0.15mi - 3:02(20:18/mi) 87/96bpm [1766b/mi] 12cal 52/65rpm Add a comment
3mi,
40:42Run - Coaching
Beginners week 8 run/walk with Olena
Today, I took it easy with Olena, letting me legs recover from the weekend. Split Summary === 1) 0.62mi - 8:03(12:58/mi) 108/116bpm [1400b/mi] 48cal 2) 0.62mi - 8:31(13:42/mi) 104/111bpm [1425b/mi] 49cal 3) 0.62mi - 8:31(13:43/mi) 105/123bpm [1440b/mi] 50cal 4) 0.62mi - 8:29(13:39/mi) 108/118bpm [1474b/mi] 46cal 5) 0.53mi - 7:07(13:21/mi) 111/120bpm [1482b/mi] 44cal Add a comment
0.3mi,
9:31Walk - Commute
Walk to Bootshaus
Split Summary === 1) 0.34mi - 9:31(27:40/mi) 86/100bpm [2379b/mi] 29cal 39/60rpm Add a comment
1.3mi,
7:46Bike - Commuting
Ride to KK from Schleußig #20233
Split Summary === 1) 1.33mi - 7:46(5:49/mi) 93/107bpm [541b/mi] 27cal Add a comment
0.2mi,
2:40Walk - Commute
Bike hunting
Split Summary === 1) 0.17mi - 2:40(15:37/mi) 77/89bpm [1202b/mi] 10cal 55/63rpm Add a comment
0.1mi,
2:27Walk - Commute
Walk to Ariane
Split Summary === 1) 0.14mi - 2:27(17:20/mi) 94/100bpm [1630b/mi] 10cal 60/66rpm Add a comment
3.1mi,
19:18Bike - Commuting
Ride to Schleußig #20233
Split Summary === 1) 3.11mi - 19:02(6:08/mi) 103/133bpm [631b/mi] 85cal 2) 0.01mi - 17(25:00/mi) 103/104bpm [2574b/mi] 1cal Add a comment
0.2mi,
3:28Walk - Commute
Bike hunting
Split Summary === 1) 0.15mi - 3:28(22:37/mi) 86/100bpm [1945b/mi] 13cal 44/65rpm Add a comment |
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Tue 5th Sep
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Sat 9th Sep
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Mon 11th Sep
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0mi,
34:09 Cross - Strength
Upper Body Push-Pull Strength
Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes) Overhead Arm Circles Shoulder Dislocates Inchworms Air Rows Scapula Push Ups Alternating T-Spine Stretches No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds) Single-Arm Arnold Press (Left) Single-Arm Arnold Press (Right) 3-Point Rows (Right) 3-Point Rows (Left) Push-Ups Bent-Over Rows Alternating Front Raises Alternating Upright Rows Dumbbell Landmine Rows Close-Grip Dumbbell Presses Up and Over-Shoulder Presses Yates Rows Hammer Curls Tricep Extensions Negative Floor Presses Pullovers Dumbbell Renegade Rows (with modifications if needed) Dumbbell Lateral Raises Reverse Flys Dumbbell Hammer Curls Dumbbell Shrugs Dumbbell Skull Crushers Cool Down: 1 Round, 30 Seconds Each (3 Minutes) Cross-Body Shoulder Stretches (Left/Right) Bicep Stretch Forearm Stretches Tricep Stretches (Left / Right) Add a comment
0.9mi,
6:41Bike - Commuting
Ride home from Rewe #23559
Split Summary === 1) 0.92mi - 6:41(7:14/mi) 98/113bpm [708b/mi] 27cal Add a comment
2.2mi,
13:56Bike - Commuting
Ride to Rewe Tarostr. #23559
Split Summary === 1) 2.23mi - 13:56(6:15/mi) 102/121bpm [637b/mi] 61cal Add a comment
0.2mi,
3:41Walk - Commute
Walk to nextbike
Split Summary === 1) 0.15mi - 3:41(24:29/mi) 77/90bpm [1885b/mi] 8cal 43/61rpm Add a comment
0mi,
20:05Cross - Yoga
Stretches after the run
Add a comment
5.3mi,
59:17Run - Coaching
Intermediate group week 8
Today, I met 5 runners, one returning from a long illness. I stayed with her in the back and showed her the shorter route of 5 km, then I caught up with the faster runners to guide them into new territory. The group split up and I had to stay in the middle to keep everyone in sight. Nobody got lost and we enjoyed the new route. Good recovery run, my HR stayed in Z1 throughout despite warm temperatures. Split Summary === 1) 0.62mi - 6:39(10:42/mi) 121/140bpm [1294b/mi] 50cal 2) 0.62mi - 6:50(11:00/mi) 124/127bpm [1364b/mi] 52cal 3) 0.62mi - 6:34(10:35/mi) 124/132bpm [1312b/mi] 50cal 4) 0.62mi - 7:03(11:21/mi) 124/131bpm [1407b/mi] 51cal 5) 0.62mi - 6:43(10:49/mi) 127/135bpm [1373b/mi] 48cal 6) 0.62mi - 7:12(11:36/mi) 121/134bpm [1403b/mi] 51cal 7) 0.62mi - 7:07(11:27/mi) 118/122bpm [1351b/mi] 49cal 8) 0.62mi - 7:18(11:46/mi) 117/126bpm [1376b/mi] 49cal 9) 0.31mi - 3:50(12:25/mi) 123/129bpm [1527b/mi] 28cal Add a comment
0.2mi,
5:22Walk - Commute
Walk to Bootshaus
Split Summary === 1) 0.19mi - 5:22(27:50/mi) 96/120bpm [2671b/mi] 20cal 31/65rpm Add a comment
2.2mi,
11:29Bike - Commuting
Ride to KK #23559
Split Summary === 1) 2.24mi - 11:29(5:08/mi) 108/132bpm [554b/mi] 61cal Add a comment
0.3mi,
4:41Walk - General
Walk to nextbike
Split Summary === 1) 0.29mi - 4:41(16:08/mi) 77/94bpm [1242b/mi] 18cal 53/66rpm Add a comment |
6.6mi,
1:01:11 Run - Easy
P&D w3 d3; 10k easy run minus the strides
My adductors were a bit niggly so I didn't run fast today, only a nice and easy 10k. Pace was pretty good considering the temperatures (still over 20°C after 11 pm). Split Summary === 1) 0.62mi - 6:06(9:50/mi) 125/143bpm [1229b/mi] 52cal 2) 0.62mi - 6:06(9:48/mi) 140/149bpm [1373b/mi] 58cal 3) 0.62mi - 5:45(9:15/mi) 137/148bpm [1267b/mi] 50cal 4) 0.62mi - 5:42(9:10/mi) 140/146bpm [1283b/mi] 51cal 5) 0.62mi - 5:33(8:56/mi) 138/145bpm [1232b/mi] 48cal 6) 0.62mi - 5:37(9:02/mi) 140/143bpm [1264b/mi] 50cal 7) 0.62mi - 5:46(9:18/mi) 143/151bpm [1329b/mi] 52cal 8) 0.38mi - 3:25(9:08/mi) 139/145bpm [1269b/mi] 29cal 9) 0.62mi - 5:58(9:36/mi) 136/139bpm [1305b/mi] 50cal 10) 0.62mi - 5:40(9:07/mi) 134/142bpm [1222b/mi] 50cal 11) 0.59mi - 5:33(9:26/mi) 136/140bpm [1283b/mi] 48cal 7th Sep 2023, 1:22am
Fenland Flier wrote: Nice pacing. 7th Sep 2023, 7:06am
Bowman 🇸🇪 wrote: Well done!7th Sep 2023, 8:11am
Velociraptor wrote: Well done :)10th Sep 2023, 12:46am
tipsku wrote: Thank you, just nice and easy miles for the weekly tally. 10th Sep 2023, 6:24am
Bowman 🇸🇪 wrote: It’s the best ones :) Add a comment
0.4mi,
6:22Walk - General
Walk around the block
I wanted to go to the advanced running group but I didn't feel well enough - hint of a migraine and the heat was getting to me just when I was walking along the road. Maybe it's better to wait until it's cooler. Split Summary === 1) 0.4mi - 6:22(15:58/mi) 83/93bpm [1325b/mi] 27cal 57/63rpm Add a comment |
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8.9mi,
1:37:42 Run - Medium Long Run
P&D w3 d5: MLR with Desiree
One of my advanced beginners wanted to run up to the lake in Thekla. I had never been there before so I suggested that we could run together. She had never gone much beyond 10 km so this was also a new challenge for her. I didn't quite like running in that heat but with someone else to keep me company, it was more bearable. I enjoyed the run more or less and I saw parts of the city I had never been to. I think I could take nextbikes up to Mariannenpark and then run from there, explore the area of Abtnaundorf, Mockau and Thekla. Added bonus: 2 new Conquercise zones Split Summary === 1) 0.62mi - 7:21(11:50/mi) 127/141bpm [1504b/mi] 54cal 2) 0.62mi - 7:14(11:38/mi) 141/151bpm [1640b/mi] 58cal 3) 0.62mi - 6:47(10:54/mi) 146/151bpm [1592b/mi] 57cal 4) 0.62mi - 6:39(10:42/mi) 148/154bpm [1584b/mi] 56cal 5) 0.62mi - 7:07(11:26/mi) 148/158bpm [1693b/mi] 56cal 6) 0.62mi - 6:42(10:47/mi) 146/154bpm [1573b/mi] 51cal 7) 0.62mi - 6:39(10:43/mi) 151/158bpm [1617b/mi] 56cal 8) 0.62mi - 7:21(11:50/mi) 142/155bpm [1681b/mi] 54cal 9) 0.62mi - 6:36(10:38/mi) 146/151bpm [1552b/mi] 54cal 10) 0.62mi - 6:48(10:56/mi) 145/149bpm [1586b/mi] 52cal 11) 0.62mi - 6:31(10:30/mi) 147/152bpm [1543b/mi] 53cal 12) 0.62mi - 6:28(10:24/mi) 143/152bpm [1487b/mi] 49cal 13) 0.62mi - 6:35(10:36/mi) 148/155bpm [1568b/mi] 55cal 14) 0.62mi - 6:39(10:42/mi) 148/153bpm [1585b/mi] 52cal 15) 0.23mi - 2:15(9:38/mi) 147/151bpm [1416b/mi] 18cal
0.6mi,
50:10Walk - General
Walk home with interruption
On my way back home from the endocrinologist, I witnessed an elderly woman assaulting another elderly lady. I tried to de-escalate the situation which I finally managed. I stayed with the victim until her friends arrived and helped her. If she goes to the police, I'll be a witness for her. Split Summary === 1) 0.62mi - 50:05(1:20:36/mi) 79/130bpm [6367b/mi] 121cal 9/98rpm 2) 0mi - 5(25:31/mi) 79/79bpm [2016b/mi] Add a comment
0.3mi,
5:36Walk - Commute
Walk to endo
Split Summary === 1) 0.31mi - 5:36(18:20/mi) 85/95bpm [1558b/mi] 23cal 49/68rpm Add a comment |
3.2mi,
55:55 Walk - General
5k walk for Garmin badge
On another hot day, I stayed inside most of the day, watched sports and waited until temperatures were lower. Then I went out to walk 5k for the Garmin badge. I combined this with going to Rewe. Split Summary === 1) 0.62mi - 11:28(18:27/mi) 86/98bpm [1586b/mi] 46cal 39/92rpm 2) 0.62mi - 10:52(17:28/mi) 81/88bpm [1415b/mi] 43cal 48/64rpm 3) 0.62mi - 11:06(17:52/mi) 83/91bpm [1483b/mi] 46cal 53/64rpm 4) 0.62mi - 10:32(16:57/mi) 84/94bpm [1423b/mi] 44cal 58/64rpm 5) 0.62mi - 10:30(16:54/mi) 83/106bpm [1403b/mi] 41cal 54/79rpm 6) 0.04mi - 1:28(33:08/mi) 126/134bpm [4175b/mi] 10cal 16/79rpm Add a comment |
27.2mi,
1:57:18 Bike - Road Biking
Ride around Störmthaler See
I wanted to earn the 40k badge with a ride around the lake. Normally, the route is about 42 km but I forgot to switch Garmin back on after a stop at the traffic lights so I had to go a bit extra to make it to 40. I took the readings of my bike computer and manually corrected time and distance to 43.69 km. It was still very warm when I went out, 28°C, but down all the lake, it was much better and I saw a beautiful sunset.. the final 20 minutes, it got dark but I had lights with me so no problem. Great ride, loved it Split Summary === 1) 3.11mi - 17:13(5:32/mi) 127/148bpm [704b/mi] 123cal 2) 3.11mi - 11:54(3:50/mi) 147/157bpm [563b/mi] 105cal 3) 3.11mi - 13:00(4:11/mi) 142/159bpm [594b/mi] 98cal 4) 3.11mi - 12:14(3:56/mi) 139/152bpm [547b/mi] 84cal 5) 3.11mi - 12:28(4:01/mi) 144/160bpm [578b/mi] 94cal 6) 3.11mi - 13:13(4:15/mi) 133/144bpm [566b/mi] 65cal 7) 3.11mi - 14:45(4:45/mi) 133/156bpm [631b/mi] 66cal 8) 3.11mi - 16:14(5:14/mi) 116/133bpm [606b/mi] 32cal 9) 0.06mi - 38(10:27/mi) 104/108bpm [1087b/mi] 1cal Add a comment |
0mi,
36:01 Cross - Strength
Fitness Blender Workout with Kayla
Warm Up (4 min) Reverse lunge + torso twist (alt) Kneeling glute extension + hip opener (alt) Squat + Good Morning Butt kicks Strength Circuit 1 (10 min) AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets Straight leg deadlifts 6 kg Inchworm Goblet squats 6 kg Glute pulses Kettlebell swings 8 kg Glute up/overs *Water Break* Strength Circuit 2 (10 min) AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets Inchworm Straight leg deadlifts 6 kg Glute pulses Goblet squats 6 kg Glute up/overs Kettlebell swings 8 kg *Water Break* Cool down (5 min) Hip rocker + thread the needle Seated hamstring stretch Cobra Lying quad stretch Deep glute stretch Lower trunk rotations Full body stretch Add a comment
2.6mi,
1:00:07Walk - Commute
Walk to BB with Marc, then home. I'm behind on the walking badge so I walked all the way.
Split Summary === 1) 0.62mi - 10:13(16:26/mi) 94/104bpm [1545b/mi] 46cal 53/66rpm 2) 0.62mi - 11:05(17:50/mi) 94/103bpm [1676b/mi] 47cal 53/68rpm 3) 0.62mi - 10:28(16:51/mi) 94/105bpm [1583b/mi] 47cal 55/65rpm 4) 0.62mi - 10:27(16:49/mi) 97/110bpm [1631b/mi] 46cal 55/66rpm 5) 0.12mi - 17:55(2:31:54/mi) 87/133bpm [13215b/mi] 47cal 6/79rpm Add a comment
0mi,
9:43Cross - Yoga
Stretches after the run
Add a comment
3.9mi,
46:40Run - Coaching
Beginners week 9
Run to Fockeberg, the highest elevation in Leipzig. I ran with a girl who hadn't been running for 6 weeks so we took it easy on the hill and walked some bits. Still good pace, around 7 min/km or 11:15 min/mi for the general running. She hasn't lost that much fitness in six weeks. It was still very warm, about 28°C at 7 pm when we started but it got cooler once the sun was down. Split Summary === 1) 0.62mi - 7:00(11:15/mi) 124/134bpm [1395b/mi] 51cal 2) 0.62mi - 7:00(11:15/mi) 129/137bpm [1452b/mi] 52cal 3) 0.62mi - 8:26(13:35/mi) 121/134bpm [1643b/mi] 51cal 4) 0.62mi - 8:16(13:18/mi) 118/128bpm [1570b/mi] 49cal 5) 0.62mi - 7:12(11:36/mi) 127/135bpm [1473b/mi] 50cal 6) 0.62mi - 7:00(11:16/mi) 130/136bpm [1464b/mi] 51cal 7) 0.15mi - 1:47(11:59/mi) 127/131bpm [1522b/mi] 12cal 12th Sep 2023, 6:35am
Bowman 🇸🇪 wrote: Damn, that's some heat still. Unusual or normal where you are?
Well it will feel nice when it cools down.13th Sep 2023, 12:16am
tipsku wrote: Yes, it's quite unusual for September. Wednesday will be the first cooler day of the month; most days had highs around 28-32°C. Add a comment
0.3mi,
8:37Walk - Commute
Walk to Bootshaus
Split Summary === 1) 0.26mi - 8:37(32:53/mi) 99/129bpm [3255b/mi] 35cal 20/64rpm Add a comment
2.2mi,
11:08Bike - Commuting
Ride to KK #21896
When I finally had the bike, everything went smoothly Split Summary === 1) 2.18mi - 11:08(5:07/mi) 119/150bpm [609b/mi] 70cal Add a comment
0.2mi,
2:51Walk - Commute
Bike hunting, expert level
When I wanted to reserve the nextbike, I found out that my account had been blocked and I couldn't rent a bike. I had to reset my payment method, then it worked. I had to make sure that this wasn't a phishing attempt by checking both the app and the website whether it was legit. According to the source code, it was. All good in the end but I was a bit late for the running group Split Summary === 1) 0.15mi - 2:51(18:34/mi) 82/95bpm [1523b/mi] 11cal 51/61rpm Add a comment
0mi,
16:54Cross - Yoga
Recovery yoga with splits training
I stretched out my back, hamstrings, hip flexors and glutes with this routine Add a comment |
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0mi,
38:47 Cross - Strength
Upper Body Push-Pull Strength Efficient Dumbbell Workout with No Repeat Exercises with Brian
Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes) Overhead Arm Circles Shoulder Dislocates Inchworms Air Rows Scapula Push Ups Alternating T-Spine Stretches No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds) Single-Arm Arnold Press (Left) Single-Arm Arnold Press (Right) 3-Point Rows (Right) 3-Point Rows (Left) Push-Ups Bent-Over Rows Alternating Front Raises Alternating Upright Rows Dumbbell Landmine Rows Close-Grip Dumbbell Presses Up and Over-Shoulder Presses Yates Rows Hammer Curls Tricep Extensions Negative Floor Presses Pullovers Dumbbell Renegade Rows (with modifications if needed) Dumbbell Lateral Raises Reverse Flys Dumbbell Hammer Curls Dumbbell Shrugs Dumbbell Skull Crushers Cool Down: 1 Round, 30 Seconds Each (3 Minutes) Cross-Body Shoulder Stretches (Left/Right) Bicep Stretch Forearm Stretches Tricep Stretches (Left / Right) Add a comment
2.7mi,
53:31Walk - General
Walk home
Walk home via BB with Marc. After the humid afternoon, it was finally cooler and more comfortable to be outside Split Summary === 1) 0.62mi - 9:46(15:43/mi) 97/106bpm [1524b/mi] 46cal 59/64rpm 2) 0.62mi - 9:46(15:42/mi) 100/107bpm [1571b/mi] 45cal 57/66rpm 3) 0.62mi - 11:09(17:57/mi) 97/110bpm [1742b/mi] 49cal 51/65rpm 4) 0.62mi - 10:18(16:35/mi) 93/106bpm [1543b/mi] 45cal 59/65rpm 5) 0.21mi - 12:32(58:28/mi) 98/128bpm [5729b/mi] 47cal 20/90rpm Add a comment
0mi,
7:04Cross - Yoga
Stretches after the run
Add a comment
5.7mi,
1:01:28Run - Coaching
Intermediate group week 9: Fockeberg
Today, I took the intermediates to Fockeberg. I first ran in the back because the ice coffee I had an hour before the run was agitating my innards. After 3 km, it settled down. I ran the trail slowly with Sandra, did a loop around the top and then went down the paved road to wait for the faster runners who went up twice. I sent the slower group on their way and then joined the faster group for some extra km. Nice pace, nice HR, I didn't expect it to be that low. After sunset, it cooled down and I could tell that. Good easy run, enjoyed it! Split Summary === 1) 0.62mi - 6:49(10:59/mi) 121/138bpm [1329b/mi] 51cal 2) 0.62mi - 6:56(11:09/mi) 130/134bpm [1450b/mi] 52cal 3) 0.62mi - 7:36(12:14/mi) 129/148bpm [1579b/mi] 56cal 4) 0.62mi - 7:30(12:05/mi) 126/139bpm [1522b/mi] 51cal 5) 0.62mi - 6:36(10:37/mi) 122/133bpm [1296b/mi] 44cal 6) 0.62mi - 6:14(10:03/mi) 135/145bpm [1356b/mi] 50cal 7) 0.62mi - 6:14(10:01/mi) 135/141bpm [1353b/mi] 50cal 8) 0.62mi - 6:10(9:55/mi) 136/140bpm [1348b/mi] 49cal 9) 0.62mi - 5:50(9:23/mi) 141/145bpm [1323b/mi] 50cal 10) 0.15mi - 1:32(10:05/mi) 142/143bpm [1432b/mi] 13cal Add a comment
0.2mi,
7:03Walk - Commute
Walk to Bootshaus
Split Summary === 1) 0.2mi - 7:03(34:36/mi) 98/115bpm [3390b/mi] 26cal 21/62rpm Add a comment
2.4mi,
12:42Bike - Commuting
Ride to KK #23001
Split Summary === 1) 2.42mi - 12:42(5:15/mi) 119/143bpm [624b/mi] 80cal Add a comment
0.3mi,
5:51Walk - Commute
Bike hunting
Split Summary === 1) 0.34mi - 5:51(17:27/mi) 87/100bpm [1518b/mi] 24cal 56/65rpm Add a comment |
0.8mi,
14:05 Walk - Commute
Walk to Rewe
Split Summary === 1) 0.62mi - 11:01(17:44/mi) 105/126bpm [1862b/mi] 54cal 58/109rpm 2) 0.14mi - 3:04(22:12/mi) 101/128bpm [2242b/mi] 15cal 42/78rpm Add a comment
2.8mi,
17:00Bike - Commuting
Ride home #300124
After the run, I found the same bike in the place where I left it. Split Summary === 1) 2.81mi - 17:00(6:03/mi) 117/138bpm [708b/mi] 101cal Add a comment
0.2mi,
3:19Walk - Commute
Walk to nextbike
Split Summary === 1) 0.17mi - 3:19(19:31/mi) 94/108bpm [1835b/mi] 15cal 45/61rpm Add a comment
9.7mi,
1:22:13Run - Tempo
P&D w4 D3 10 mi with 5x 10 min Tempo
Run with the advanced running group. I had a tempo run on the plan, P&D said 10 mi with 5 mi tempo. I did 5x 10 minutes which is what Garmin wanted me to do. Garmin also wanted more like Marathon pace while the P&D had 15k-HM pace. In the darkness, I'm not that good at running fast. So I ran the first 10 min pretty fast, maybe about HM pace and then settled for MP -10 or thereabouts. That was doable even with fading light. Happy with the session, felt strong until the end. Split Summary === 1) 0.62mi - 5:30(8:51/mi) 151/168bpm [1337b/mi] 52cal 2) 0.52mi - 4:30(8:36/mi) 158/167bpm [1358b/mi] 44cal 3) 0.62mi - 4:53(7:51/mi) 162/169bpm [1272b/mi] 50cal 4) 0.62mi - 4:51(7:48/mi) 163/171bpm [1272b/mi] 52cal 5) 0.04mi - 16(7:35/mi) 164/166bpm [1245b/mi] 3cal 6) 0.31mi - 3:00(9:42/mi) 154/163bpm [1495b/mi] 26cal 7) 0.62mi - 4:58(8:00/mi) 159/164bpm [1272b/mi] 49cal 8) 0.62mi - 4:55(7:55/mi) 167/177bpm [1322b/mi] 51cal 9) 0.01mi - 6(7:40/mi) 171/172bpm [1311b/mi] 1cal 10) 0.31mi - 3:00(9:46/mi) 155/169bpm [1513b/mi] 27cal 11) 0.62mi - 4:52(7:49/mi) 162/169bpm [1267b/mi] 48cal 12) 0.62mi - 5:00(8:02/mi) 163/165bpm [1310b/mi] 50cal 13) 0.02mi - 9(7:42/mi) 160/162bpm [1233b/mi] 1cal 14) 0.28mi - 3:00(10:41/mi) 151/160bpm [1613b/mi] 25cal 15) 0.62mi - 4:56(7:56/mi) 157/165bpm [1246b/mi] 47cal 16) 0.59mi - 5:04(8:34/mi) 159/164bpm [1362b/mi] 50cal 17) 0.3mi - 3:00(9:56/mi) 148/158bpm [1471b/mi] 25cal 18) 0.62mi - 4:55(7:54/mi) 160/165bpm [1265b/mi] 49cal 19) 0.62mi - 4:59(8:00/mi) 162/170bpm [1297b/mi] 50cal 20) 0.01mi - 7(7:51/mi) 164/164bpm [1287b/mi] 1cal 21) 0.62mi - 5:49(9:22/mi) 150/168bpm [1406b/mi] 48cal 22) 0.42mi - 4:11(9:54/mi) 146/154bpm [1444b/mi] 39cal 23) 0.01mi - 13(16:38/mi) 144/145bpm [2395b/mi] 2cal 13th Sep 2023, 8:08pm
Bowman 🇸🇪 wrote: Great job!13th Sep 2023, 8:52pm
Velociraptor wrote: Nicely worked out :)14th Sep 2023, 6:15am
Eater of hills wrote: Nice one Tipsku. Do what works for you.👍14th Sep 2023, 4:59pm
tipsku wrote: Thank you. It was an enjoyable session and I found sub 8 min/mi quite comfortable. Add a comment
0.2mi,
3:17Walk - Commute
Walk to Boothaus
Split Summary === 1) 0.16mi - 3:17(20:07/mi) 120/129bpm [2415b/mi] 19cal 51/79rpm Add a comment
2.2mi,
12:16Bike - Commuting
Ride to KK #300124
I found a bike nearby and could rent it. During the ride, I noticed that a dark nimbostratus approached and about 200 m from KK, the first rain drops fell. I returned the bike and sought shelter in the pizza place at the corner and waited until the worst was over Split Summary === 1) 2.22mi - 12:16(5:31/mi) 120/138bpm [663b/mi] 79cal Add a comment
0.1mi,
1:56Walk - Commute
Bike hunting
Split Summary === 1) 0.12mi - 1:56(16:41/mi) 91/100bpm [1517b/mi] 9cal 51/67rpm Add a comment |
1.3mi,
26:58 Walk - General
Late night recovery walk
After the tough session yesterday, I just went for a walk around the neighbourhood including some balancing attempts on the tight rope in the park. My balance needs some work Split Summary === 1) 0.62mi - 13:19(21:25/mi) 70/81bpm [1500b/mi] 48cal 45/62rpm 2) 0.62mi - 11:06(17:52/mi) 75/85bpm [1341b/mi] 42cal 58/62rpm 3) 0.09mi - 2:33(27:43/mi) 98/114bpm [2716b/mi] 12cal 26/80rpm Add a comment |
0mi,
30:48 Cross - Yoga
Active Stretch Flow for Hips, Core, and Lower Body
Printable Workout: 45 Seconds Active, 15 Seconds Rest/Transition Standing Torso Twist Arms Swing (passively then with grip for stretch through arms) Overhead Stretch + Arm Sweep to Floor Rainbow Reach + Pivot Step Super Slow Walkdown with Foot Pedaling Active Thread the Needle (push back into Child’s Pose between) Quadruped Torso Rotation + Spinal Flexion (between sides) Spinal Circles (1 each direction) into Bird Dog (1 rep on each side) Quadruped IT/Torso Stretch + Lean & Look (1 leg stretched behind other, alternating) Adductor Rock Other Side Mermaid Rocks + Forward Lean Other Side (switch leg positions) Pilates Saw Middle Stretch (freestyle) 3 Figure 4 Leans + Switch Extended Leg Pretzel Leg Drops Pretzel Leg Drops + Torso Twist Holds Seated Chest Stretch Side Lying Pilates Stretch (freestyle: calves, core, sides, chest, wrists, ankles, etc) Quad Stretch Other Side (repeat both exercises) Supine Torso Twist + Thoracic Rotations (alternating sides after thoracic rotation) Supine Leg Extensions (Freestyle Hamstring & Calf Stretch) Imprint Knee Hug Back Rub Full Body Stretch + Single Leg Pull (Alternating) Add a comment
0.5mi,
9:01Walk - General
Walk back after dinner
Split Summary === 1) 0.48mi - 9:01(18:40/mi) 103/116bpm [1922b/mi] 49cal 35/61rpm Add a comment
0.3mi,
5:21Walk - General
Walk to dinner at Sporthotel Eibenstock
Split Summary === 1) 0.34mi - 5:21(15:44/mi) 94/106bpm [1479b/mi] 19cal 63/123rpm Add a comment
1.6mi,
19:28Run - Recovery Run
Exploration run with Nadine
Checking out the start of the race tomorrow. Boy, it's hilly here! We wanted to get a glimpse of the race course so we went down to the short trail behind the hotel. Apparently, we'll start there tomorrow Split Summary === 1) 0.62mi - 7:19(11:46/mi) 116/134bpm [1365b/mi] 44cal 2) 0.62mi - 7:49(12:34/mi) 130/151bpm [1634b/mi] 61cal 3) 0.36mi - 4:20(11:56/mi) 143/152bpm [1707b/mi] 37cal Add a comment
1.1mi,
19:59Walk - General
Walk to Penny Eibenstock
Going shopping at Penny because I forgot to take sunscreen with me. also had coffee there Split Summary === 1) 0.62mi - 12:19(19:50/mi) 83/97bpm [1646b/mi] 46cal 39/120rpm 2) 0.43mi - 7:40(17:58/mi) 97/121bpm [1742b/mi] 39cal 46/123rpm Add a comment
1mi,
19:38Walk - General
shopping at Konsum
Walk to Konsum, home to grab my Rucksack and then off to meet Nadine Split Summary === 1) 0.62mi - 15:34(25:03/mi) 85/132bpm [2130b/mi] 56cal 28/68rpm 2) 0.38mi - 4:04(10:36/mi) 85/96bpm [902b/mi] 14cal 8/65rpm Add a comment |
0.3mi,
9:29 Walk - General
Walk back from dinner
Split Summary === 1) 0.31mi - 9:29(30:14/mi) 102/115bpm [3084b/mi] 45cal 28/74rpm Add a comment
0.3mi,
6:54Walk - General
Walk to dinner
Split Summary === 1) 0.31mi - 6:54(22:17/mi) 80/94bpm [1783b/mi] 21cal 47/120rpm Add a comment
0.4mi,
25:14Walk - General
Walk to the hotel and climbing the tower with Matthi and Hans-Albert
Amazing how many metres I get for the climbing challenges on Garmin Split Summary === 1) 0.4mi - 25:14(1:03:10/mi) 95/134bpm [6001b/mi] 93cal 14/74rpm Add a comment
0.2mi,
9:00Walk - General
Walk to presentation
Split Summary === 1) 0.23mi - 9:00(39:28/mi) 99/112bpm [3907b/mi] 30cal 22/123rpm Add a comment
0.4mi,
9:32Walk - General
Walk to the hotel after the race
Walk back with Nadine Split Summary === 1) 0.38mi - 9:32(24:52/mi) 111/133bpm [2760b/mi] 44cal 38/79rpm Add a comment
14.1mi,
2:04:45Run - Race
Dreitalsperren Halbmarathon Eibenstock
I had signed up for the club race with LG eXa Leipzig who paid for the hotel and entry fee. I used this as a great training run for Athens, lots of hills and beautiful landscape. I really enjoyed the run even though it was rather hot today. I could run all the inclines, even the steepest bits. My stomach wasn't playing ball so I had to skip the gels and survive on a couple of banana and water melon slices and an electrolyte tablet at 11 miles. I'm surprised I got through the race on very little. Auntie Flo made an unexpected visit so it got a bit messy in the end. I still finished 61st overall (194 finishers), 11th lady (53) and 2nd in my category. Great day out, very happy with the run Split Summary === 1) 0.62mi - 4:13(6:48/mi) 152/160bpm [1033b/mi] 40cal 2) 0.62mi - 4:52(7:50/mi) 163/165bpm [1278b/mi] 49cal 3) 0.62mi - 4:52(7:51/mi) 164/167bpm [1286b/mi] 49cal 4) 0.62mi - 4:58(7:59/mi) 163/167bpm [1302b/mi] 50cal 5) 0.62mi - 7:03(11:21/mi) 170/173bpm [1930b/mi] 70cal 6) 0.62mi - 6:24(10:17/mi) 170/173bpm [1749b/mi] 63cal 7) 0.62mi - 4:47(7:43/mi) 165/169bpm [1272b/mi] 48cal 8) 0.62mi - 4:43(7:35/mi) 165/170bpm [1252b/mi] 47cal 9) 0.62mi - 5:20(8:34/mi) 165/169bpm [1415b/mi] 53cal 10) 0.62mi - 5:13(8:23/mi) 164/166bpm [1376b/mi] 51cal 11) 0.62mi - 5:37(9:03/mi) 165/169bpm [1493b/mi] 55cal 12) 0.62mi - 7:36(12:13/mi) 167/172bpm [2041b/mi] 71cal 13) 0.62mi - 4:55(7:55/mi) 159/163bpm [1258b/mi] 46cal 14) 0.62mi - 5:44(9:13/mi) 164/169bpm [1513b/mi] 56cal 15) 0.62mi - 5:12(8:22/mi) 164/167bpm [1373b/mi] 51cal 16) 0.62mi - 5:39(9:06/mi) 165/167bpm [1501b/mi] 54cal 17) 0.62mi - 5:44(9:14/mi) 166/169bpm [1533b/mi] 56cal 18) 0.62mi - 5:36(9:01/mi) 162/168bpm [1461b/mi] 52cal 19) 0.62mi - 5:49(9:21/mi) 169/176bpm [1581b/mi] 58cal 20) 0.62mi - 5:01(8:04/mi) 167/171bpm [1348b/mi] 50cal 21) 0.62mi - 4:53(7:52/mi) 170/171bpm [1338b/mi] 50cal 22) 0.62mi - 6:36(10:38/mi) 174/180bpm [1850b/mi] 67cal 23) 0.46mi - 3:56(8:32/mi) 174/177bpm [1486b/mi] 41cal 16th Sep 2023, 2:41pm
Velociraptor wrote: Splendid :)16th Sep 2023, 3:29pm
JCB wrote: Well done! 🏆16th Sep 2023, 6:22pm
Fenland Flier wrote: Well done Tipsku. Add a comment
0mi,
9:03Cross - Strength
Dynamic warm up
Add a comment
0.6mi,
7:50Run - Warm Up
warm up to the start
Split Summary === 1) 0.58mi - 7:50(13:31/mi) 125/146bpm [1689b/mi] 55cal Add a comment
0.8mi,
20:07Walk - General
walk to the marathon start in Eibenstock
cheering for our team mates who did the marathon Split Summary === 1) 0.62mi - 16:50(27:05/mi) 93/111bpm [2518b/mi] 62cal 35/116rpm 2) 0.17mi - 3:17(19:26/mi) 110/121bpm [2137b/mi] 19cal 38/77rpm Add a comment |
3.6mi,
2:16:00 Walk - Hiking
Recovery walk with LG eXa
Walk with the eXa group up to Adlerfelsen. I missed about 300-400m because I forgot to restart Garmin after a break so I let it run afterwards. Quite hot and steep. Great views, enjoyed the walk but should have brought water Split Summary === 1) 0.62mi - 18:45(30:11/mi) 76/91bpm [2293b/mi] 48cal 30/75rpm 2) 0.62mi - 22:24(36:03/mi) 82/122bpm [2956b/mi] 61cal 25/80rpm 3) 0.62mi - 42:03(1:07:40/mi) 88/135bpm [5954b/mi] 115cal 14/79rpm 4) 0.62mi - 15:56(25:39/mi) 82/91bpm [2103b/mi] 41cal 51/118rpm 5) 0.62mi - 13:59(22:31/mi) 91/118bpm [2049b/mi] 54cal 39/61rpm 6) 0.45mi - 22:53(51:20/mi) 88/120bpm [4517b/mi] 72cal 23/79rpm Add a comment |
0.7mi,
12:43 Walk - Commute
Walk to Rewe and back
Split Summary === 1) 0.62mi - 10:30(16:54/mi) 91/105bpm [1538b/mi] 46cal 56/65rpm 2) 0.1mi - 2:14(23:17/mi) 86/89bpm [2002b/mi] 7cal 52/61rpm Add a comment
2.3mi,
12:21Bike - Commuting
Ride home #39198
Split Summary === 1) 2.33mi - 12:21(5:18/mi) 111/130bpm [588b/mi] 67cal Add a comment
0.2mi,
2:44Walk - Commute
Walk to nextbike
Split Summary === 1) 0.16mi - 2:44(17:07/mi) 89/95bpm [1523b/mi] 10cal 51/63rpm Add a comment
0mi,
10:33Cross - Yoga
Stretches after the group run
Add a comment
3.1mi,
37:29Run - Coaching
Beginners week 10
Today, I had 3 returning runners, either from holidays, traineeships or other study related things. We took it nice and easy on our normal loop past the stadium and training grounds of RB Leipzig Split Summary === 1) 0.62mi - 7:23(11:53/mi) 115/128bpm [1366b/mi] 50cal 2) 0.62mi - 7:26(11:58/mi) 118/124bpm [1412b/mi] 49cal 3) 0.62mi - 7:19(11:46/mi) 117/122bpm [1377b/mi] 48cal 4) 0.62mi - 7:52(12:40/mi) 115/124bpm [1457b/mi] 48cal 5) 0.62mi - 7:29(12:02/mi) 118/127bpm [1420b/mi] 50cal 6) 0mi - 0(4:04/mi) 115/115bpm [468b/mi] Add a comment
1.8mi,
9:29Bike - Commuting
Ride to KK #39198
Split Summary === 1) 1.8mi - 9:29(5:16/mi) 112/131bpm [589b/mi] 53cal Add a comment
0.6mi,
13:12Walk - Commute
Walk to library
Split Summary === 1) 0.62mi - 13:09(21:10/mi) 93/113bpm [1968b/mi] 60cal 44/88rpm 2) 0mi - 3(16:38:05/mi) 88/88bpm [87832b/mi] Add a comment
0.8mi,
6:17Bike - Commuting
Ride home #300244
Split Summary === 1) 0.79mi - 6:17(7:59/mi) 94/116bpm [750b/mi] 24cal Add a comment
0.4mi,
2:22Bike - Commuting
Ride to PSB #300244
Split Summary === 1) 0.37mi - 2:22(6:18/mi) 126/141bpm [793b/mi] 18cal Add a comment
0.3mi,
5:41Walk - Commute
Walk to Technisches Rathaus
Split Summary === 1) 0.32mi - 5:41(17:30/mi) 111/122bpm [1942b/mi] 30cal 56/125rpm Add a comment |
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
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2.5mi,
14:27 Bike - Commuting
Ride home #21829
Going home after the virtual mile. Cough gradually clearing. Split Summary === 1) 2.51mi - 14:27(5:46/mi) 117/139bpm [674b/mi] 88cal Add a comment
0.3mi,
5:39Walk - Commute
Walk to nextbike
Split Summary === 1) 0.26mi - 5:39(21:37/mi) 92/101bpm [1989b/mi] 23cal 47/59rpm Add a comment
0.2mi,
2:47Run - Warm Down
Cool down after virtual mile
Gentle jog back after the fast mile. It was quite dusty around the track for some reason, I could see that in the shine of the street lamps Split Summary === 1) 0.24mi - 2:47(11:26/mi) 127/134bpm [1453b/mi] 21cal Add a comment
1mi,
6:45Run - Race
Fetch Virtual Mile September
I took the opportunity of an almost empty track to try another fast one. My legs were almost DOMS-free so I hoped that I could get close to last month's time or even faster. In the end, 6:41 for the mile, 1 second faster. The pacing was more consistent than last time so things are moving in the right direction. Split Summary === 1) 0.24mi - 1:41(6:56/mi) 129/142bpm [895b/mi] 13cal 2) 0.25mi - 1:41(6:46/mi) 147/152bpm [995b/mi] 18cal 3) 0.25mi - 1:39(6:40/mi) 150/152bpm [999b/mi] 16cal 4) 0.27mi - 1:44(6:29/mi) 155/160bpm [1005b/mi] 17cal
0.3mi,
2:30Run - Warm Up
Warm up to track
Split Summary === 1) 0.27mi - 2:30(9:19/mi) 122/136bpm [1137b/mi] 21cal Add a comment
0mi,
11:21Cross - Yoga
Stretches with the group after the run
Add a comment
5.9mi,
1:08:23Run - Coaching
Intermediate group week 10
Today, I ran with a relatively big group, 7 runners in total. Marc ran ahead to do a few miles at his race pace, 9 m/m while I followed with the other girls around 11:30 m/m. Luise ran only 4 km as she is returning from a long break. I sent her back after 2 km. The other 5 continued at a steady pace for almost 6 miles. Very good progress! Split Summary === 1) 0.62mi - 7:06(11:25/mi) 132/149bpm [1507b/mi] 51cal 2) 0.62mi - 7:19(11:47/mi) 138/149bpm [1627b/mi] 53cal 3) 0.62mi - 6:51(11:01/mi) 135/148bpm [1487b/mi] 53cal 4) 0.62mi - 7:10(11:32/mi) 124/130bpm [1431b/mi] 50cal 5) 0.62mi - 7:14(11:39/mi) 121/127bpm [1410b/mi] 52cal 6) 0.62mi - 7:05(11:24/mi) 118/124bpm [1346b/mi] 50cal 7) 0.62mi - 7:14(11:38/mi) 119/127bpm [1384b/mi] 51cal 8) 0.62mi - 7:32(12:07/mi) 116/122bpm [1406b/mi] 51cal 9) 0.62mi - 7:25(11:55/mi) 118/124bpm [1407b/mi] 49cal 10) 0.3mi - 3:27(11:31/mi) 112/119bpm [1291b/mi] 24cal
0.2mi,
4:50Walk - Commute
Walk to Bootshaus
Split Summary === 1) 0.15mi - 4:50(32:26/mi) 101/117bpm [3276b/mi] 19cal 31/61rpm Add a comment
2.3mi,
13:07Bike - Commuting
Ride to KK #22135
Split Summary === 1) 2.3mi - 13:07(5:42/mi) 108/121bpm [616b/mi] 67cal Add a comment
0.1mi,
1:39Walk - Commute
Bike hunting
Split Summary === 1) 0.1mi - 1:39(16:27/mi) 83/96bpm [1365b/mi] 6cal 47/60rpm Add a comment |
2.4mi,
14:15 Bike - Commuting
Ride home #20155
Split Summary === 1) 2.41mi - 14:15(5:55/mi) 99/118bpm [585b/mi] 59cal Add a comment
0.2mi,
4:38Walk - Commute
Walk to nextbike
Split Summary === 1) 0.19mi - 4:38(23:58/mi) 80/88bpm [1917b/mi] 16cal 42/58rpm Add a comment
0mi,
17:26Cross - Yoga
Stretches after the run
Add a comment
12.4mi,
1:55:20Run - Long Run
Fast running group to Cossi
Today, the P&D said 12 miles so I decided to run to the meeting point and then see what the others wanted to do. They ran 15 km to Cossi which suited me. When we got back, I had 19k which I turned into 20 with a loop around Testfeld. Very happy with the run, maintained good form and pace until the end and stayed in Z2 and Z3. 3:45 looks very doable in Athens Split Summary === 1) 0.62mi - 6:14(10:03/mi) 128/138bpm [1286b/mi] 51cal 2) 0.62mi - 5:55(9:32/mi) 139/149bpm [1325b/mi] 52cal 3) 0.62mi - 6:00(9:39/mi) 141/148bpm [1362b/mi] 53cal 4) 0.62mi - 6:08(9:53/mi) 143/148bpm [1413b/mi] 53cal 5) 0.62mi - 6:11(9:57/mi) 131/144bpm [1304b/mi] 48cal 6) 0.62mi - 5:44(9:14/mi) 144/149bpm [1329b/mi] 54cal 7) 0.62mi - 5:48(9:20/mi) 146/159bpm [1362b/mi] 52cal 8) 0.62mi - 5:46(9:17/mi) 147/155bpm [1364b/mi] 52cal 9) 0.62mi - 5:49(9:21/mi) 145/150bpm [1356b/mi] 52cal 10) 0.62mi - 5:40(9:08/mi) 149/155bpm [1360b/mi] 51cal 11) 0.62mi - 5:35(8:59/mi) 148/152bpm [1330b/mi] 49cal 12) 0.62mi - 5:48(9:19/mi) 141/154bpm [1315b/mi] 50cal 13) 0.62mi - 5:23(8:39/mi) 148/155bpm [1281b/mi] 51cal 14) 0.62mi - 5:26(8:45/mi) 155/159bpm [1356b/mi] 51cal 15) 0.62mi - 5:26(8:44/mi) 156/161bpm [1362b/mi] 51cal 16) 0.62mi - 5:45(9:16/mi) 148/158bpm [1371b/mi] 48cal 17) 0.62mi - 5:29(8:49/mi) 154/158bpm [1357b/mi] 53cal 18) 0.62mi - 5:40(9:07/mi) 153/156bpm [1394b/mi] 50cal 19) 0.62mi - 5:44(9:14/mi) 152/156bpm [1404b/mi] 50cal 20) 0.62mi - 5:48(9:19/mi) 151/155bpm [1408b/mi] 52cal 21) 0mi - 1(4:09/mi) 149/149bpm [618b/mi] 20th Sep 2023, 8:07pm
Fenland Flier wrote: Nice pacing with a little bit faster in the middle. 20th Sep 2023, 9:37pm
Velociraptor wrote: Excellent :) 21st Sep 2023, 6:43am
Bowman 🇸🇪 wrote: Looking good, nice MLR Add a comment
0.4mi,
3:25Bike - General
Test ride with Campus
Split Summary === 1) 0.39mi - 3:25(8:39/mi) 87/96bpm [753b/mi] 10cal Add a comment |
6.5mi,
42:15 Bike - Recovery
Ride back home #300276
Split Summary === 1) 3.11mi - 19:06(6:09/mi) 126/144bpm [775b/mi] 131cal 2) 3.11mi - 20:32(6:37/mi) 112/138bpm [740b/mi] 89cal 3) 0.33mi - 2:37(7:59/mi) 92/99bpm [734b/mi] 5cal Add a comment
0.2mi,
10:00Swim - Open Water
300 m freestyle with breaststroke cooldown
Cossi is still quite warm, maybe about 20°C. Enjoyable swim at sunset. The sun was hidden behind the clouds which are harbingers of the cold front approaching Split Summary === 1) 0.19mi - 8:23(44:11/mi) 134/153bpm [5921b/mi] 42cal 26/38rpm 2) 0.03mi - 1:37(57:48/mi) 102/118bpm [5895b/mi] 6cal 8/27rpm Add a comment
5.3mi,
27:47Bike - Recovery
Ride to Cossi #300276
I made the most of the warm day, took a nextbike down to Cossi and then went for a quick swim there. Split Summary === 1) 3.11mi - 15:57(5:08/mi) 119/149bpm [611b/mi] 99cal 2) 2.18mi - 11:50(5:26/mi) 128/144bpm [696b/mi] 77cal Add a comment
0.2mi,
3:46Walk - General
Bike hunting
Split Summary === 1) 0.2mi - 3:46(19:09/mi) 99/106bpm [1897b/mi] 16cal 50/65rpm Add a comment
0.6mi,
10:40Walk - Commute
Walk to the bakery
Split Summary === 1) 0.57mi - 10:40(18:34/mi) 73/96bpm [1355b/mi] 42cal 50/114rpm Add a comment |
0.8mi,
14:25 Walk - General
walk to bakery
Split Summary === 1) 0.62mi - 11:01(17:44/mi) 78/91bpm [1383b/mi] 49cal 50/122rpm 2) 0.16mi - 3:24(21:13/mi) 88/123bpm [1868b/mi] 16cal 47/64rpm Add a comment |
0mi,
26:50 Cross - Yoga Add a comment
0.8mi,
14:27Walk - General
Split Summary
=== 1) 0.62mi - 9:59(16:04/mi) 89/98bpm [1430b/mi] 42cal 58/68rpm 2) 0.15mi - 4:29(29:54/mi) 99/128bpm [2960b/mi] 20cal 40/77rpm Add a comment
0.7mi,
14:26Walk - General
Recovery walk after the half
The nextbike I saw was already booked so I had to walk home. Felt nice after the long run Split Summary === 1) 0.62mi - 12:15(19:43/mi) 96/105bpm [1892b/mi] 48cal 53/80rpm 2) 0.07mi - 2:11(31:51/mi) 103/127bpm [3280b/mi] 10cal 32/79rpm Add a comment
13.2mi,
2:16:31Run - Long Run
#byebye09 half marathon
For the 5th time this year, I ran a half marathon on the final weekend of the month, taking part in the #byebye09 virtual half. Nice long run with Marc and his sister Selina up to Auensee and then the Messepokallauf loop through Burgaue and back. Time passed more quickly talking and I'm glad I've got the half out of the way. Also, 200 km for the month! Split Summary === 1) 0.62mi - 6:09(9:54/mi) 128/147bpm [1268b/mi] 50cal 2) 0.62mi - 6:33(10:33/mi) 133/147bpm [1403b/mi] 50cal 3) 0.62mi - 6:12(9:58/mi) 136/148bpm [1356b/mi] 49cal 4) 0.62mi - 6:28(10:25/mi) 144/150bpm [1499b/mi] 55cal 5) 0.62mi - 6:21(10:13/mi) 140/147bpm [1431b/mi] 49cal 6) 0.62mi - 6:33(10:33/mi) 142/148bpm [1498b/mi] 53cal 7) 0.62mi - 6:33(10:32/mi) 139/146bpm [1464b/mi] 50cal 8) 0.62mi - 6:26(10:21/mi) 140/147bpm [1449b/mi] 52cal 9) 0.62mi - 6:31(10:30/mi) 139/144bpm [1460b/mi] 51cal 10) 0.62mi - 6:30(10:27/mi) 140/146bpm [1464b/mi] 51cal 11) 0.62mi - 6:30(10:28/mi) 139/145bpm [1454b/mi] 50cal 12) 0.62mi - 6:23(10:16/mi) 139/144bpm [1427b/mi] 51cal 13) 0.62mi - 6:31(10:30/mi) 139/144bpm [1459b/mi] 53cal 14) 0.62mi - 6:25(10:20/mi) 137/142bpm [1416b/mi] 51cal 15) 0.62mi - 6:25(10:20/mi) 136/141bpm [1405b/mi] 52cal 16) 0.62mi - 6:28(10:25/mi) 140/145bpm [1459b/mi] 51cal 17) 0.62mi - 6:14(10:01/mi) 142/152bpm [1423b/mi] 52cal 18) 0.62mi - 6:16(10:05/mi) 142/147bpm [1432b/mi] 50cal 19) 0.62mi - 6:14(10:02/mi) 145/151bpm [1454b/mi] 50cal 20) 0.62mi - 6:20(10:12/mi) 143/152bpm [1458b/mi] 50cal 21) 0.62mi - 6:32(10:30/mi) 141/148bpm [1481b/mi] 53cal 22) 0.19mi - 1:56(10:06/mi) 140/143bpm [1414b/mi] 16cal 23rd Sep 2023, 11:10am
Velociraptor wrote: Well done :)23rd Sep 2023, 2:02pm
Bowman 🇸🇪 wrote: Nicely done, good mileage! Nice with company!23rd Sep 2023, 5:35pm
Fenland Flier wrote: A nice chatty run. 23rd Sep 2023, 7:34pm
tipsku wrote: Thank you. When I have company, I don't feel the distance :)24th Sep 2023, 9:35am
Eater of hills wrote: Nice enjoyable run Tipsku. 👍 Add a comment |
20mi,
1:29:45 Bike - Road Biking
Ride to Großpösna and back
Split Summary === 1) 3.11mi - 13:53(4:28/mi) 126/151bpm [563b/mi] 98cal 2) 3.11mi - 11:50(3:48/mi) 129/141bpm [491b/mi] 79cal 3) 3.11mi - 18:13(5:52/mi) 114/133bpm [669b/mi] 73cal 4) 3.11mi - 13:39(4:24/mi) 113/128bpm [496b/mi] 53cal 5) 3.11mi - 14:23(4:38/mi) 118/133bpm [546b/mi] 64cal 6) 3.11mi - 13:00(4:11/mi) 110/124bpm [460b/mi] 42cal 7) 1.18mi - 4:47(4:03/mi) 110/121bpm [445b/mi] 15cal Add a comment |
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