STATUS currently not running much due to the lurgy - dang Christmas time with meeting a lot of relatives
-
Races
278 -
Miles
21660 -
Miles
51 -
Miles
7315 -
Miles
3072 -
WAVA
72.47% -
Mile
6:36 -
5k
20:33 -
5M
36:07 -
10k
43:10 -
10M
1:19:25 -
Half
1:37:42 -
20M
3:04:59 -
Mara
3:29:36 -
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 |
---|---|
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. |
Recent Blogs | |
---|---|
P&D 12/55 week 7: Racing in the rain | 18th Mar |
P&D 12/55 week 6: the hare vs the tortoise | 15th Mar |
Race report: 52nd Messepokallauf 7 km (race #3 in SRL) | 10th Mar |
Race Report: Fockeberglauf, 2nd run of SRL | 6th Mar |
P&D 12/55 week 5: time to recover, time to race and win | 3rd Mar |
My parkrun |
---|
No parkrun selected |
Recent Training | |||
---|---|---|---|
18th Mar
|
Long Run | 18.7mi | 3:10:03 |
18th Mar
|
General | 3mi | 1:01:12 |
18th Mar
|
General | 0.3mi | 4:56 |
17th Mar
|
Treadmill | 4.1mi | 40:19 |
16th Mar
|
General | 0.7mi | 12:34 |
Planned Races | Show more |
---|---|
Internationaler Γpfinger Osterlauf | 30th Mar |
April Virtual Mile | 1st Apr |
Muldentaler StΓ€dtelauf HM | 7th Apr |
Leipzig Marathon | 21st Apr |
BΓ€rlauchblΓΌtenlauf | 4th May |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 6:41 | 1:48 |
5k | 22:18 | 7:24 |
5mi | 36:32 | 12:14 |
10k | 46:26 | 15:21 |
10mi | 1:15:07 | 26:21 |
Half | 1:43:32 | 43:38 |
20mi | 2:38:04 | 1:14:14 |
Mara | 3:27:30 | 1:37:59 |
Recent Pictures | Show more |
---|---|
2024 Targets | Set your targets |
---|---|
Recent Threads |
---|
100 miles a month in 2024 |
Do you duo? LINGO that is. |
The sub 3.30 marathon thread |
Trader: New Game |
Let's count to a million |
Training plans for today? |
Buddies (14) |
---|
Followers (17) |
---|
Badges Collected | See available badges |
---|---|
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 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 14 | 6:36 66.44 | 6:54 63.55 | 6:36
6:36/mi
|
66.44 | ||||||||||||||
2mi | 1 | 17:16 53.33 | 17:16
8:38/mi
|
53.33 | |||||||||||||||
5km | 52 | 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 | 22:09 69.17 | 22:18 68.71 | 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 | 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 | 49 | 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 | 31 | 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 | 2:30:41 44.80 | 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 | 29 | 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 | ||
---|---|---|---|---|
7 Jul | Tannheimer Radmarathon Confirmed | 214km | ||
4 May | BΓ€rlauchblΓΌtenlauf Confirmed | 10km | ||
21 Apr | Leipzig Marathon Confirmed | 26.2mi | ||
7 Apr | Muldentaler StΓ€dtelauf HM Confirmed | 13.1mi | ||
1 Apr | April Virtual Mile Confirmed | 1mi | ||
30 Mar | Internationaler Γpfinger Osterlauf Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
16 Mar | Leipziger AOK FrΓΌhlingslauf 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 | 0.00 | 1mi | |
1 Mar | Fetch Virtual 5K Challenge SB | 22:18 | 68.71 | 5km |
1 Feb | Fetch Virtual 5K Challenge | 22:39 | 67.65 | 5km |
1 Feb | February Virtual Mile SB | 6:54 | 63.55 | 1mi |
27 Jan | 10 km Winterlauf TSV Wahren | 47:14 | 66.23 | 10km |
20 Jan | Winter Marathon Leipzig, half marathon SB | 2:30:41 | 44.80 | 13.1mi |
1 Jan | Fetch Virtual 5K Challenge | 23:34 | 65.01 | 5km |
1 Jan | January Virtual Mile | 7:31 | 58.34 | 1mi |
2023 | Result | WAVA | Distance | |
31 Dec | Silvesterlauf Sigmaringen | 22:09 | 69.17 | 5km |
1 Dec | December Virtual Mile PB | 6:36 | 66.44 | 1mi |
1 Dec | Fetch Virtual 5K Challenge SB | 22:09 | 69.17 | 5km |
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 VΓΆlki PB | 1:37:42 | 69.09 | 13.1mi |
1 Oct | Fetch Virtual 5K Challenge | 22:39 | 67.65 | 5km |
1 Oct | October Virtual Mile | 7:12 | 60.90 | 1mi |
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 | Fetch Virtual 5K Challenge | 24:10 | 63.40 | 5km |
1 Sep | September Virtual Mile | 6:41 | 65.61 | 1mi |
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 | StΓΆrmthaler 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 | BΓ€rlauchblΓΌtenlauf SB | 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 | KΓΌchenholz parkrun | 24:19 | 62.61 | 5km |
1 Apr | April Virtual Mile | 6:51 | 63.61 | 1mi |
18 Mar | Leipziger AOK FrΓΌhlingslauf | 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 | KΓΌchenholz parkrun | 24:22 | 62.48 | 5km |
8 Jan | OberschwΓ€bische 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 VΓΆlki 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 | KΓΌchenholz 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 | KΓΌchenholz 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 | BΓ€rlauchblΓΌtenlauf | 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 | KΓΌchenholz parkrun SB | 22:39 | 66.83 | 5km |
19 Mar | Leipziger AOK FrΓΌhlingslauf 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 Recordsβ’ 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 | SΓ‘mi 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 KΓΌchenholz 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 KΓΌchenholz 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 KΓΌchenholz | 23:27 | 63.65 | 5km |
16 Sep | Bergzeitfahren Grabener HΓΆhe / uphill time trial | 25:50 | 0.00 | 6.1mi |
22 Jul | FΓΌssen KΓΆnigsschlΓΆsser Romantik Marathon | 3:56:16 | 57.07 | 26.2mi |
22 Apr | Leipzig Marathon SB | 3:45:27 | 59.81 | 26.2mi |
31 Mar | Internationaler Γpfinger Osterlauf | 1:39:48 | 65.46 | 13.1mi |
24 Mar | Leipziger AOK FrΓΌhlingslauf | 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 Γpfinger 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 Γpfinger 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 | OberschwΓ€bische 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 | AllgΓ€u 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 Γpfinger 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 | SΓ€ge-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 Γpfinger 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 Γpfinger 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 Γpfinger 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 HΓΆhe / uphill time trial | 22:32 | 0.00 | 6.1mi |
1998 | Result | WAVA | Distance | |
26 Sep | Bergzeitfahren Grabener HΓΆhe / 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 HΓΆhe / 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 HΓΆhe / 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 HΓΆhe / 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 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 83 |
2024 | 107 | 212 | 131 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 450 |
2024 | 38 | 54 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 138 |
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 | 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 |
Wed 21st Feb
Feb 21
|
Thu 22nd Feb
Feb 22
|
Fri 23rd Feb
Feb 23
|
Sat 24th Feb
Feb 24
|
Sun 25th Feb
Feb 25
|
Mon 26th Feb
Feb 26
|
Tue 27th Feb
Feb 27
|
P&D W4 D3: Threshold intervals fartlek style
Easy 4k to meet the group - nobody showed up because the leader cancelled on short notice. So I ran another easy 5k to get past all the traffic lights. Then I picked 3 ideal stretches along the cycle path up to Auensee where I would do my threshold intervals. They turned out to be 0.75, 0.3, 0.7, 0.7, 0.3 and 1.1 miles in length. Going up towards the lake was easy because I had a nice tailwind behind me. Returning to Leipzig was a bit harder. I was very happy with the pace on a day when I felt pretty sluggish at first. Nice workout, it was fun to run intervals of different length. Easy run home for a total of 11 miles or 17.8k. Split Summary === 1) 0.62mi - 5:36(9:00/mi) 134/148bpm [1206b/mi] 48cal 2) 0.62mi - 5:43(9:12/mi) 144/149bpm [1325b/mi] 52cal 3) 0.62mi - 5:33(8:56/mi) 145/153bpm [1295b/mi] 52cal 4) 0.62mi - 5:58(9:36/mi) 146/155bpm [1400b/mi] 54cal 5) 0.62mi - 6:20(10:11/mi) 130/141bpm [1325b/mi] 50cal 6) 0.62mi - 4:34(7:21/mi) 159/168bpm [1168b/mi] 47cal 7) 0.15mi - 1:09(7:43/mi) 166/168bpm [1281b/mi] 12cal 8) 0.12mi - 1:09(9:20/mi) 156/167bpm [1455b/mi] 11cal 9) 0.29mi - 2:05(7:06/mi) 165/171bpm [1173b/mi] 22cal 10) 0.47mi - 4:36(9:54/mi) 149/170bpm [1475b/mi] 41cal 11) 0.62mi - 4:22(7:01/mi) 168/174bpm [1178b/mi] 49cal 12) 0.07mi - 30(7:29/mi) 171/173bpm [1279b/mi] 6cal 13) 0.29mi - 2:58(10:19/mi) 154/171bpm [1589b/mi] 27cal 14) 0.62mi - 4:24(7:05/mi) 170/175bpm [1205b/mi] 51cal 15) 0.08mi - 37(7:26/mi) 172/173bpm [1279b/mi] 7cal 16) 0.44mi - 4:40(10:40/mi) 155/171bpm [1653b/mi] 42cal 17) 0.3mi - 2:15(7:30/mi) 164/171bpm [1229b/mi] 23cal 18) 0.12mi - 1:24(11:17/mi) 162/170bpm [1827b/mi] 14cal 19) 0.62mi - 4:36(7:24/mi) 169/173bpm [1250b/mi] 51cal 20) 0.46mi - 3:36(7:51/mi) 170/172bpm [1336b/mi] 40cal 21) 0.18mi - 2:00(11:22/mi) 159/171bpm [1808b/mi] 18cal 22) 0.62mi - 6:20(10:11/mi) 143/150bpm [1456b/mi] 48cal 23) 0.62mi - 6:01(9:40/mi) 147/159bpm [1421b/mi] 51cal 24) 0.62mi - 6:07(9:50/mi) 145/150bpm [1426b/mi] 53cal 25) 0.62mi - 6:01(9:41/mi) 145/150bpm [1405b/mi] 51cal 26) 0.03mi - 18(9:40/mi) 143/145bpm [1382b/mi] 3cal 21st Feb 2024, 8:52pm
riggys99 wrote: Good interesting session 21st Feb 2024, 10:40pm
Velociraptor wrote: Well done :)22nd Feb 2024, 6:16am
Eater of hills wrote: Excellent work.π23rd Feb 2024, 10:38pm
tipsku wrote: Thank you, it was fun to do π Add a comment
|
Runners Connect Eccentric and Isometric Strength
40 seconds eccentric loading (10 reps) + 20 seconds isometric hold Each group for both legs. Mostly with body weight and resistance band, added 2x 2 kg weights to the lunges, could try 2x 1 kg ankle weights with the dead bug next time Group 1: Single Leg Hip Thrust Isometric Hip Thrust Hold Group 2: Eccentric Lunge with 2x 2kg dumbbells in my hands Isometric Lunge Hold Group 3: Banded Hamstring Curl Prone Isometric Hamstring Curl Group 4: Side Step Down (single leg squat) Isometric Foot into Wall Group 5: Eccentric Calf Raise Isometric Calf Raise Hold Group 6: Eccentric Dead Bugs Isometric Hold Group 7: Eccentric Hip Abduction with band in 3 directions 4 reps per direction Isometric Hip Abduction Hold Group 8: Eccentric Obturator Exercise Isometric Obturator Hold Add a comment
Walk home from Rewe
Split Summary === 1) 0.33mi - 6:26(19:33/mi) 93/103bpm [1818b/mi] 26cal 52/63rpm Add a comment
Ride to Rewe #21747
I still needed some food so I made a brief stop at Rewe Split Summary === 1) 2.77mi - 17:03(6:09/mi) 120/138bpm [738b/mi] 105cal Add a comment
Bonus easy run with Luise
Since I didn't get to run very far with the group and Luise also wanted a few more km, we decided to go for a quick spin around Rennbahn. Nice relaxed 30 min of running and puddle dodging. Time passed quickly chatting. Happy with that, another 10k in the bag for today. Split Summary === 1) 0.62mi - 5:59(9:38/mi) 128/140bpm [1232b/mi] 46cal 2) 0.62mi - 6:22(10:16/mi) 135/140bpm [1385b/mi] 52cal 3) 0.62mi - 6:14(10:02/mi) 134/140bpm [1344b/mi] 51cal 4) 0.62mi - 6:24(10:18/mi) 135/141bpm [1390b/mi] 50cal 5) 0.58mi - 5:56(10:17/mi) 136/141bpm [1399b/mi] 47cal Add a comment
stretches with the group after the run
Add a comment
Beginners plus week 3
We went down to SchleuΓiger Weg. I was pleased with the turnout, including me, 10 runners despite the rain that started about 10 min into the run. We got down south no problem but then one of my runners stumbled over a raised manhole cover and fell. I took a shortcut with her to get back home quicker, first walking off the initial stiffness, then gently jogging. The rest of the group ran a bit further with Farina. We got back almost at the same time. Split Summary === 1) 0.62mi - 7:13(11:37/mi) 107/130bpm [1242b/mi] 50cal 2) 0.62mi - 7:05(11:24/mi) 124/136bpm [1413b/mi] 52cal 3) 0.62mi - 9:22(15:04/mi) 110/131bpm [1658b/mi] 51cal 4) 0.62mi - 7:46(12:30/mi) 118/127bpm [1475b/mi] 40cal 5) 0.62mi - 6:47(10:54/mi) 120/129bpm [1309b/mi] 46cal 6) 0.14mi - 1:50(13:17/mi) 122/127bpm [1621b/mi] 12cal Add a comment
Walk to Bootshaus
Split Summary === 1) 0.26mi - 4:08(15:55/mi) 93/105bpm [1480b/mi] 15cal 37/62rpm Add a comment
Ride to KK #20007
I had to hurry to make it in time. Riding with some stiff wind wasn't easy but I made it just in time. Split Summary === 1) 2.19mi - 12:47(5:51/mi) 123/144bpm [719b/mi] 83cal Add a comment
Bike hunting, Easter edition
I had reserved a bike but when I got to the place where it was on the map, it was nowhere to be found. Again, I suspect that someone hid the bike in a backyard where I can't get to and GPS only estimated where it was. So I had to look for an alternative. nextbikes are sometimes as rare and as well hidden as Easter eggs. Split Summary === 1) 0.21mi - 5:27(25:40/mi) 80/98bpm [2054b/mi] 18cal 38/64rpm Add a comment
Ride home from bakery #300171
Handy nextbike next to the bakery. Quicker than walking Split Summary === 1) 0.87mi - 6:39(7:40/mi) 103/119bpm [790b/mi] 31cal Add a comment
Walk to bakery
Split Summary === 1) 0.18mi - 4:44(26:53/mi) 80/93bpm [2151b/mi] 14cal 32/62rpm Add a comment
Walk to LIM
Split Summary === 1) 0.62mi - 10:47(17:20/mi) 96/107bpm [1665b/mi] 48cal 54/64rpm 2) 0.1mi - 2:09(21:01/mi) 115/126bpm [2417b/mi] 10cal 50/62rpm Add a comment
|
Recovery Yoga
Gently stretching the legs, hips, shoulders and back Add a comment
Ride home #21846
Split Summary === 1) 2.71mi - 15:27(5:41/mi) 109/129bpm [620b/mi] 80cal Add a comment
P&D W4 D5: Almost 10 mile MLR with Luise
After spending most of the day indoors at my desk, I was happy to get out and meet Luise at GSZ. We had agreed to run to Auensee and back, about 11 km. My plan had a 11 miles LR or about 17-18 km. So I decided to run 4 km to meet her, run the 11 and then see how I felt. It was very nice, the sun peeked out behind the clouds for the final half hour of the run. 10 minutes later, we were treated to a fantastic sunset with pretty altocumulus clouds which were reflected by the river. I had to get my phone out and snap a quick photo. We ran around the lake at a relaxed pace, talking the entire way. It felt really good, my legs had no complaints whatsoever and the residual soreness from the strength session dissipated. About 11k into the run, I felt a blister developing. Meh π so I decided that I would look for a nextbike near GSZ and 15 km would be enough for today. I could have run longer but I didn't want to make it worse. When I got home, I discovered that the sticky stuff in my sock was drying blood from the open blister. My third and fourth toe were rubbing against each other and the fourth got the edge of the nail involved that dug a hole into the third. What a mess! Sock and insole were soaked, had to wash both at home. Luckily, it didn't hurt much so I'm fine to run tomorrow. Split Summary === 1) 0.62mi - 6:18(10:08/mi) 118/135bpm [1196b/mi] 45cal 2) 0.62mi - 6:40(10:43/mi) 126/136bpm [1350b/mi] 50cal 3) 0.62mi - 5:59(9:38/mi) 127/137bpm [1224b/mi] 46cal 4) 0.62mi - 6:21(10:14/mi) 129/136bpm [1320b/mi] 49cal 5) 0.62mi - 6:24(10:17/mi) 126/132bpm [1297b/mi] 46cal 6) 0.62mi - 6:30(10:27/mi) 128/134bpm [1337b/mi] 48cal 7) 0.62mi - 6:21(10:13/mi) 125/133bpm [1278b/mi] 45cal 8) 0.62mi - 6:31(10:29/mi) 127/139bpm [1331b/mi] 49cal 9) 0.62mi - 6:25(10:20/mi) 127/133bpm [1313b/mi] 49cal 10) 0.62mi - 6:32(10:32/mi) 128/135bpm [1347b/mi] 50cal 11) 0.62mi - 6:28(10:25/mi) 130/138bpm [1354b/mi] 51cal 12) 0.62mi - 6:28(10:25/mi) 129/137bpm [1344b/mi] 51cal 13) 0.62mi - 6:39(10:42/mi) 127/133bpm [1360b/mi] 50cal 14) 0.62mi - 6:37(10:38/mi) 122/127bpm [1298b/mi] 49cal 15) 0.62mi - 6:34(10:34/mi) 125/133bpm [1322b/mi] 52cal 16) 0.4mi - 4:16(10:43/mi) 122/130bpm [1308b/mi] 30cal 23rd Feb 2024, 6:29pm
Bowman πΈπͺ wrote: Well run!23rd Feb 2024, 7:55pm
Fenland Flier wrote: Well done and sensible to stop when you did. I hope the blister heals quickly. 23rd Feb 2024, 9:57pm
riggys99 wrote: Well run. Good decision to stop and nice to have the bike option to save further damage. Hope it doesnβt cause any future problems 23rd Feb 2024, 10:42pm
tipsku wrote: Thank you. It's not as bad as it first looked like with all the fried blood under the nail. It's just a small hole of a few millimetres. I'll tape it carefully tomorrow before my run. The nail of the other toe cracked and a sharp part stuck out, that's how it happened.23rd Feb 2024, 10:44pm
riggys99 wrote: Good news that its not as it first looked 23rd Feb 2024, 10:53pm
tipsku wrote: Thanks, I'm going to fine, I think. Haha, I just noticed autocorrect. Fried blood.. it wasn't that hot in my shoe π
23rd Feb 2024, 10:53pm
riggys99 wrote: π Add a comment
|
Afternoon walk in the park with pitstop at Rewe
I still needed a few things at Rewe and I also wanted the 5k walking badge so I went out, walked a while in the park enjoying the sunset and then popped over to Rewe to buy some essentials for the weekend. It was getting colder when I walked home. A clear night ahead. It'll be cold tomorrow morning when I'll do the long run. Split Summary === 1) 0.62mi - 9:19(15:00/mi) 88/117bpm [1320b/mi] 48cal 59/78rpm 2) 0.62mi - 9:48(15:47/mi) 92/105bpm [1452b/mi] 43cal 61/67rpm 3) 0.62mi - 10:13(16:26/mi) 97/106bpm [1594b/mi] 47cal 60/65rpm 4) 0.62mi - 9:45(15:41/mi) 96/104bpm [1505b/mi] 45cal 62/67rpm 5) 0.62mi - 11:11(18:00/mi) 82/94bpm [1477b/mi] 29cal 55/65rpm 6) 0.33mi - 6:26(19:33/mi) 81/92bpm [1584b/mi] 15cal 48/65rpm Add a comment
Runners Connect Eccentric Strength work for hilly races
40 seconds eccentric loading (10 reps) + 20 seconds isometric hold Each group for both legs. Today with 2x 3 kg dumbbells, 1kg ankle weights and resistance band, added dumbbells to the lunges and the ankle weights to the dead bug. Group 1: Single Leg Hip Thrust Isometric Hip Thrust Hold Group 2: Eccentric Lunge with 2x 3kg dumbbells in my hands Isometric Lunge Hold Group 3: Banded Hamstring Curl Prone Isometric Hamstring Curl Group 4: Side Step Down (single leg squat) Isometric Foot into Wall Group 5: Eccentric Calf Raise Isometric Calf Raise Hold Group 6: Eccentric Dead Bugs with 2x 1 kg ankle weights Isometric Hold Group 7: Eccentric Hip Abduction with band in 3 directions 4 reps per direction Isometric Hip Abduction Hold Group 8: Eccentric Obturator Exercise Isometric Obturator Hold Add a comment
Recovery ride home #300012
I took a bike at VΓΆlki when I had 7 miles on the watch. It was nice to pedal back and loosen up the legs Split Summary === 1) 1.68mi - 10:21(6:10/mi) 98/118bpm [605b/mi] 43cal Add a comment
P&D W4 D6: 7 miles+hills 2x Fockeberg
I ran down to Fockeberg to meet RenΓ© there. We ran up the trail once to see what conditions were like. It's still a bit muddy in the lower part so I'll have to be careful during the race next week. The little loop in the park is also quite muddy, I'll have to pay attention to the sharp turn there. I kept the effort in the steady zone, could still talk in bursts. Happy with the legs and the pace. Good recon run. I definitely need shoes with some profile for this. 66k for the week, 29k to come tomorrow when I'll do an 18 mi long run. Split Summary === 1) 0.62mi - 6:02(9:43/mi) 131/145bpm [1273b/mi] 48cal 2) 0.62mi - 5:44(9:14/mi) 137/149bpm [1266b/mi] 47cal 3) 0.62mi - 5:23(8:40/mi) 144/151bpm [1247b/mi] 48cal 4) 0.62mi - 5:45(9:16/mi) 149/160bpm [1380b/mi] 52cal 5) 0.62mi - 5:44(9:13/mi) 150/161bpm [1382b/mi] 52cal 6) 0.62mi - 5:26(8:45/mi) 149/162bpm [1303b/mi] 49cal 7) 0.62mi - 5:41(9:10/mi) 159/166bpm [1456b/mi] 54cal 8) 0.62mi - 5:23(8:40/mi) 143/153bpm [1239b/mi] 44cal 9) 0.62mi - 6:07(9:51/mi) 143/153bpm [1409b/mi] 49cal 10) 0.62mi - 6:06(9:49/mi) 140/149bpm [1374b/mi] 48cal 11) 0.62mi - 5:55(9:32/mi) 139/146bpm [1325b/mi] 49cal 12) 0.19mi - 1:50(9:44/mi) 140/144bpm [1363b/mi] 16cal 24th Feb 2024, 12:34pm
riggys99 wrote: Nice session and race rec. 24th Feb 2024, 1:25pm
Bowman πΈπͺ wrote: Well run, have fun on your LR!25th Feb 2024, 5:35am
Eater of hills wrote: Nice and steady run.π25th Feb 2024, 6:13pm
tipsku wrote: Thank you, it was fun to run hills for a change Add a comment
|
Recovery Yoga from Running Channel
recovery flow stretches for hip flexors, groin, quads and feet, glutes, hamstrings, calf and lumbar spine. Add a comment
P&D W4 D7: 28k easy Long Run
Also #byebye02 half marathon and then some extra. This concluded the 3 weeks of high mileage, 90, 100 and 94 km, looking forward to an easier week next week. It was a beautiful afternoon. I met RenΓ©, his son and Matthi in Richard Lehmann but they had other plans. They went up north while I headed south towards the lake. It was quite busy as I anticipated but not too bad. Down at the lake, I saw bisons, cows, some sort of deer and goats. I really enjoyed the run, kept HR steady at 140. At about 11k, my hamstrings tightened a little bit so I ditched any plans to run the second half a bit faster. Pace was first well under 10 m/m but crept up once I ran up towards the city. My legs remembered all the miles and even short inclines slowed me down. Great training block but I definitely need a cut back week. Split Summary === 1) 0.62mi - 6:11(9:56/mi) 130/141bpm [1292b/mi] 50cal 2) 0.62mi - 5:59(9:37/mi) 129/142bpm [1242b/mi] 45cal 3) 0.62mi - 5:59(9:38/mi) 138/143bpm [1329b/mi] 50cal 4) 0.62mi - 5:43(9:12/mi) 134/148bpm [1233b/mi] 46cal 5) 0.62mi - 5:52(9:27/mi) 139/145bpm [1314b/mi] 50cal 6) 0.62mi - 5:58(9:36/mi) 140/144bpm [1344b/mi] 49cal 7) 0.62mi - 6:10(9:55/mi) 138/144bpm [1368b/mi] 49cal 8) 0.62mi - 6:09(9:53/mi) 139/145bpm [1374b/mi] 49cal 9) 0.62mi - 6:05(9:47/mi) 139/145bpm [1361b/mi] 50cal 10) 0.62mi - 6:11(9:58/mi) 139/144bpm [1384b/mi] 49cal 11) 0.62mi - 6:07(9:51/mi) 138/145bpm [1359b/mi] 49cal 12) 0.62mi - 6:05(9:47/mi) 138/142bpm [1350b/mi] 48cal 13) 0.62mi - 6:11(9:57/mi) 139/144bpm [1383b/mi] 48cal 14) 0.62mi - 6:12(9:59/mi) 140/144bpm [1397b/mi] 49cal 15) 0.62mi - 6:10(9:55/mi) 140/147bpm [1389b/mi] 47cal 16) 0.62mi - 6:03(9:45/mi) 141/147bpm [1374b/mi] 49cal 17) 0.62mi - 6:03(9:44/mi) 143/147bpm [1392b/mi] 48cal 18) 0.62mi - 6:06(9:48/mi) 142/148bpm [1392b/mi] 48cal 19) 0.62mi - 6:03(9:45/mi) 144/148bpm [1404b/mi] 49cal 20) 0.62mi - 5:55(9:32/mi) 143/149bpm [1363b/mi] 50cal 21) 0.62mi - 6:15(10:04/mi) 144/150bpm [1450b/mi] 50cal 22) 0.62mi - 6:26(10:22/mi) 143/153bpm [1482b/mi] 52cal 23) 0.62mi - 6:17(10:07/mi) 141/144bpm [1427b/mi] 50cal 24) 0.62mi - 6:21(10:13/mi) 142/148bpm [1450b/mi] 50cal 25) 0.62mi - 6:33(10:32/mi) 141/147bpm [1486b/mi] 51cal 26) 0.62mi - 6:22(10:15/mi) 139/145bpm [1424b/mi] 49cal 27) 0.62mi - 6:15(10:03/mi) 138/149bpm [1388b/mi] 46cal 28) 0.62mi - 6:04(9:46/mi) 141/147bpm [1378b/mi] 50cal 29) 0.02mi - 16(11:21/mi) 141/142bpm [1600b/mi] 2cal 25th Feb 2024, 4:41pm
riggys99 wrote: Nice long run25th Feb 2024, 4:49pm
Fenland Flier wrote: You have more discipline than I do. A good steady pace, well done. 25th Feb 2024, 4:50pm
Bowman πΈπͺ wrote: Good LR!25th Feb 2024, 5:04pm
Flatlander wrote: Your long runs are coming along nicely.25th Feb 2024, 6:16pm
tipsku wrote: Thank you. I was going to run it with some team mates but they didn't want to go down to the lake on a Sunday afternoon. In the end, it worked out nicely on my own as I could be as slow as I needed to be to be able to keep HR around 140. I managed almost 3h without any food or gels.25th Feb 2024, 6:59pm
Velociraptor wrote: Good work :) I hope you're able to take a cutback week.25th Feb 2024, 10:06pm
tipsku wrote: Thank you. I think I'll manage to stay well under 50 miles next week. I have a 6k race on Saturday so I'll have a mini taper leading up to that. Wednesday, Thursday and Friday will have decreasing mileage, 6, 5 and 3 or so. 26th Feb 2024, 5:41am
Eater of hills wrote: Super controlled run Tipsku. Very steady HR. Well done.π26th Feb 2024, 10:08am
tipsku wrote: Thank you π Add a comment
Dynamic warm up before the long run
some lunges, squats, leg and arm circles, leg swings and ankle rolls. Add a comment
|
Ride home #23148
Split Summary === 1) 2.53mi - 15:14(6:02/mi) 119/148bpm [717b/mi] 94cal Add a comment
Tail walking for the last runner
I went out to meet the most enthusiastic runner who did an extra 2 km tonight. Then the habitual bike hunting followed. Split Summary === 1) 0.23mi - 5:02(22:20/mi) 90/113bpm [2010b/mi] 19cal 45/86rpm Add a comment
Stretches with the group after the run
Add a comment
Beginners week 4
Tonight, I ran the same loop that I had done with Luise last week, south around Rennbahn. We were 7 runners in total and kept the pace really nice and easy which was very helpful. Everyone could still talk a lot - always a good sign. 2 runners decided to extend the loop at the end to 6 and 7k respectively. I waited for them to make sure that everybody got back safely. Split Summary === 1) 0.62mi - 7:47(12:32/mi) 119/128bpm [1492b/mi] 50cal 2) 0.62mi - 7:59(12:51/mi) 123/131bpm [1580b/mi] 48cal 3) 0.62mi - 8:25(13:32/mi) 123/139bpm [1665b/mi] 53cal 4) 0.62mi - 7:35(12:13/mi) 121/130bpm [1478b/mi] 49cal 5) 0.58mi - 7:13(12:33/mi) 121/131bpm [1518b/mi] 45cal
Ride to KK #23040
Split Summary === 1) 2.29mi - 12:01(5:15/mi) 125/140bpm [657b/mi] 82cal Add a comment
Walk home from PSB
Split Summary === 1) 0.62mi - 11:17(18:09/mi) 99/113bpm [1798b/mi] 51cal 51/83rpm 2) 0.09mi - 1:54(20:58/mi) 95/100bpm [1992b/mi] 7cal 43/63rpm Add a comment
Walk to PSB
Still sunny when I went out Split Summary === 1) 0.62mi - 9:47(15:45/mi) 96/113bpm [1513b/mi] 46cal 57/87rpm 2) 0.13mi - 2:01(16:08/mi) 115/123bpm [1856b/mi] 12cal 60/63rpm Add a comment
|
P&D W5 D2: 45 min recovery run
The plan had a threshold session today but I still needed a recovery run.. So I swapped days around. Threshold will be tomorrow. After a sunny morning, it got cloudier and when I finally got out of the door, it was foggy, cold and damp. I didn't run the full 5 miles, took a shortcut. 45 min is enough today Split Summary === 1) 0.62mi - 6:31(10:30/mi) 123/135bpm [1291b/mi] 49cal 2) 0.62mi - 6:22(10:14/mi) 132/137bpm [1352b/mi] 51cal 3) 0.62mi - 6:43(10:48/mi) 136/148bpm [1469b/mi] 53cal 4) 0.62mi - 6:25(10:19/mi) 135/140bpm [1394b/mi] 52cal 5) 0.62mi - 6:18(10:09/mi) 137/143bpm [1391b/mi] 50cal 6) 0.62mi - 6:16(10:05/mi) 137/143bpm [1381b/mi] 50cal 7) 0.54mi - 5:54(10:50/mi) 131/140bpm [1419b/mi] 41cal
Dynamic warm up before the run
Add a comment
|
Wed 28th Feb
Feb 28
|
Thu 29th Feb
Feb 29
|
Fri 1st Mar
Mar 1
|
Sat 2nd Mar
Mar 2
|
Sun 3rd Mar
Mar 3
|
Mon 4th Mar
Mar 4
|
Tue 5th Mar
Mar 5
|
Walk to Rewe
Split Summary === 1) 0.62mi - 16:17(26:13/mi) 88/107bpm [2307b/mi] 61cal 30/73rpm 2) 0.2mi - 3:20(16:41/mi) 100/111bpm [1668b/mi] 15cal 59/64rpm Add a comment
|
Mobilization work post-run
I focused on getting my legs to move again, gentle, fluid movements for all major muscle groups. Stretches at the end. Add a comment
Recovery ride home #300213
Split Summary === 1) 2.37mi - 14:27(6:05/mi) 128/139bpm [780b/mi] 103cal Add a comment
Recovery walk after track
Split Summary === 1) 0.4mi - 11:10(27:39/mi) 107/117bpm [2959b/mi] 49cal 35/65rpm Add a comment
Fetch virtual 5k leap day run
I wanted to keep up the tradition of running a fast 5k on leap day. In 2020, I ran a parkrun because it was on a Saturday. Today, I did the 5000m on the track because I had skipped the LT session yesterday. Also, I still needed a fast 5k for the Fetch virtual 5k. So I tried to keep the effort at threshold level and hoped to be around 4:35 min/km. Unfortunately, my left shoe lace came undone despite a double knot on a bow. It disrupted my pacing a bit which has been metronomic until then. It turned out to be a tad quicker than 4:35 min/km with the HR a few bpm lower than expected. I couldn't have run much faster though because my muscles are not quite there yet where my cardiovascular fitness is. I just have to remain healthy and keep working out. To quote Phily Bowden: Love the grind! Split Summary === 1) 0.12mi - 56(7:32/mi) 130/156bpm [979b/mi] 7cal 2) 0.25mi - 1:49(7:17/mi) 161/165bpm [1172b/mi] 18cal 3) 0.25mi - 1:47(7:12/mi) 166/168bpm [1196b/mi] 18cal 4) 0.25mi - 1:48(7:15/mi) 166/168bpm [1204b/mi] 18cal 5) 0.25mi - 1:48(7:14/mi) 167/169bpm [1208b/mi] 18cal 6) 0.25mi - 1:48(7:16/mi) 168/170bpm [1222b/mi] 18cal 7) 0.25mi - 1:49(7:17/mi) 168/170bpm [1223b/mi] 19cal 8) 0.25mi - 1:49(7:17/mi) 168/170bpm [1224b/mi] 18cal 9) 0.25mi - 1:47(7:09/mi) 160/170bpm [1144b/mi] 17cal 10) 0.25mi - 1:51(7:25/mi) 168/170bpm [1247b/mi] 19cal 11) 0.25mi - 1:49(7:17/mi) 169/171bpm [1232b/mi] 19cal 12) 0.25mi - 1:50(7:21/mi) 171/173bpm [1256b/mi] 19cal 13) 0.25mi - 1:50(7:23/mi) 170/172bpm [1255b/mi] 19cal 14) 0.01mi - 4(9:45/mi) 170/171bpm [1658b/mi] 1cal 29th Feb 2024, 10:28pm
riggys99 wrote: Well done 29th Feb 2024, 11:32pm
tipsku wrote: thank you :)1st Mar 2024, 5:52am
Eater of hills wrote: Great pace Tipsku. Well done. "Love the grind" Like that.π1st Mar 2024, 8:24am
Bowman πΈπͺ wrote: My god i have no idea what i did on another leap day, let alone have a tradition for that day :) Well done, Speedy! Love the grind indeed! :)
1st Mar 2024, 3:42pm
tipsku wrote: Thank you. I begin to feel good about running tempo now. Now I just have to convince my calves that it's okay to do that regularly. Add a comment
Dynamic warm up before the leap day 5k run
lunges, squats, leg swings, hip circles, hamstring sweeps, monster walks, tippy toe and heel walking Add a comment
Beginners plus week 4
Run with 6 girls plus Farina. We ran up to the railway bridge and then the group decided to run a progressive run towards AngerbrΓΌcke. I stayed in the back with Svenja who wanted to run via the library. Nice 5 mile run, that got me warmed up for the 5000 m LT on the track later. I also found it that several of my participants had signed up for spring races so I'll see them on the weekends, too. Great progress by the group! Split Summary === 1) 0.62mi - 6:50(11:00/mi) 121/134bpm [1330b/mi] 50cal 2) 0.62mi - 6:48(10:56/mi) 128/135bpm [1400b/mi] 52cal 3) 0.62mi - 6:45(10:52/mi) 125/131bpm [1358b/mi] 47cal 4) 0.62mi - 6:44(10:51/mi) 127/135bpm [1377b/mi] 50cal 5) 0.62mi - 6:28(10:25/mi) 129/137bpm [1344b/mi] 48cal 6) 0.62mi - 6:26(10:22/mi) 129/134bpm [1337b/mi] 48cal 7) 0.62mi - 6:18(10:08/mi) 129/138bpm [1306b/mi] 45cal 8) 0.62mi - 6:02(9:43/mi) 132/140bpm [1282b/mi] 47cal 9) 0.11mi - 1:16(11:51/mi) 132/136bpm [1564b/mi] 10cal Add a comment
Ride to KK #300213
Split Summary === 1) 2.21mi - 12:59(5:52/mi) 125/147bpm [733b/mi] 89cal Add a comment
bike hunting
Easy today, no hidden bike Split Summary === 1) 0.2mi - 3:30(17:40/mi) 91/106bpm [1608b/mi] 16cal 42/65rpm Add a comment
Activation exercises pre-run
Doing a series of dynamic activation exercises seen on Runners Channel and Phily Bowden's channel. Did the final part with a resistance band. Add a comment
Lunchtime yoga after a long time sitting. My posterior chain is quite stiff, calves, hamstrings and lower back.
Add a comment
|
P&D W5 D5: recovery run short
My calves were pretty tight after the fast 5000 on the track yesterday. I decided to keep it nice, easy and short today, going for 5k instead of 5 miles on the plan. I hope I'll be ready for a hilly run tomorrow. Calves feel a bit better now than before the run. Split Summary === 1) 0.62mi - 6:42(10:47/mi) 111/123bpm [1197b/mi] 44cal 2) 0.62mi - 6:46(10:54/mi) 120/130bpm [1308b/mi] 49cal 3) 0.62mi - 6:58(11:13/mi) 123/138bpm [1380b/mi] 50cal 4) 0.62mi - 6:54(11:07/mi) 126/137bpm [1400b/mi] 49cal 5) 0.62mi - 6:52(11:04/mi) 121/133bpm [1339b/mi] 47cal 6) 0.27mi - 2:53(10:48/mi) 122/126bpm [1318b/mi] 20cal Add a comment
Activation drills before the run
My calves and hamstrings needed some gentle wake up call before going out for a run. I did slow versions of my go-to exercises to ease them into movement. Activation exercises before the run Add a comment
|
Walk to Edeka
Split Summary === 1) 0.57mi - 15:17(26:41/mi) 84/119bpm [2241b/mi] 53cal 32/88rpm Add a comment
Ride home from Fockeberg #23553
I took it easy on the way back to let my legs recover Split Summary === 1) 2.37mi - 15:57(6:44/mi) 116/133bpm [782b/mi] 89cal Add a comment
Bike hunting
Split Summary === 1) 0.34mi - 18:35(54:00/mi) 90/112bpm [4860b/mi] 61cal 17/109rpm Add a comment
Recovery walk after the race
Split Summary === 1) 0.15mi - 5:10(35:19/mi) 111/122bpm [3919b/mi] 31cal 12/61rpm Add a comment
Fockeberg Lauf SRL #2
After track on Thursday, I still had some residual DOMS in my calves. I wasn't sure how they would take the uphill running but it went much better than expected. The course was in pretty good condition, only the sharp turn down in the park was a bit muddy and I had to be careful with turning the corner. I started really fast out of the gate to navigate the narrow part quickly, then settled into a sustainable pace for the rest of the climb. Annett had a strong run, too, running just on my shoulder. Hans Albert was a couple of metres ahead of me so I had great pacing orientation the entire race. The second climb felt pretty hard, I paid for the sprint at the beginning but I recovered on the final climb 5:13, 5:26, 5:20 for those. My downhill km got faster with time, 4:11, 4:08, 4:07, pretty amazing. I hope I won't be too sore for the long run tomorrow. I also met Theresa for the first time IRL which was great. Added bonus: 7th lady, 1st in my category. Great start to March. Annett came 2nd just 9 seconds back so we're rocking the F40s. Split Summary === 1) 0.62mi - 5:13(8:24/mi) 158/165bpm [1328b/mi] 50cal 2) 0.62mi - 4:11(6:44/mi) 164/167bpm [1104b/mi] 42cal 3) 0.62mi - 5:25(8:43/mi) 170/173bpm [1483b/mi] 56cal 4) 0.62mi - 4:09(6:40/mi) 169/171bpm [1128b/mi] 42cal 5) 0.62mi - 5:20(8:35/mi) 173/176bpm [1484b/mi] 56cal 6) 0.62mi - 4:06(6:37/mi) 172/174bpm [1137b/mi] 43cal 7) 0.11mi - 39(6:08/mi) 175/178bpm [1074b/mi] 7cal 2nd Mar 2024, 10:27am
Velociraptor wrote: Well done :)2nd Mar 2024, 12:40pm
Bowman πΈπͺ wrote: Strange race distance:) well done!2nd Mar 2024, 9:14pm
riggys99 wrote: Sounds like a fun race. Well done on your cat win π3rd Mar 2024, 12:49pm
tipsku wrote: Thank you. 6k is a fun distance, you don't get to race that very often. Next week, I'll have a 7k race.
I really like the Fockeberg race, it's fun, quite low key, no bells and whistles, just a basic run with a competitive field. We had two triathlon world champions at the start, the former Ironman winner Ivonne Van Vlerken and current world champion Rico Bogen. They won, of course. Add a comment
Warm up with Annett
Running up and down FockestraΓe, then a quick look at the course. It's not as muddy as I feared despite the rain last night Split Summary === 1) 0.62mi - 7:38(12:18/mi) 130/149bpm [1599b/mi] 53cal 2) 0.07mi - 52(13:08/mi) 134/146bpm [1760b/mi] 7cal Add a comment
Run to race venue
Split Summary === 1) 0.15mi - 2:00(13:01/mi) 133/142bpm [1731b/mi] 15cal Add a comment
Ride to FockestraΓe #21870
Getting there before 9:30 to pick up my number Split Summary === 1) 1.9mi - 11:37(6:06/mi) 126/145bpm [769b/mi] 78cal Add a comment
Bike hunting
Split Summary === 1) 0.19mi - 4:18(22:19/mi) 103/120bpm [2299b/mi] 19cal 37/67rpm Add a comment
|
Ride home from BB #300262
I found a bike at BB and rode home quickly. It already got colder now that the sun was very low Split Summary === 1) 0.95mi - 5:01(5:18/mi) 132/147bpm [700b/mi] 38cal Add a comment
Recovery yoga at the station
My legs were very stiff and sore so I made the most of the waiting time and did a good session. I felt much better afterwards Add a comment
P&D W5 D7: 15 mile LR with 4k and 8k @MP
This morning, my legs were only slightly sore from the race so I decided that the planned LR with some sections at MP could go ahead. I modified one of Phily Bowden's marathon workouts to fit the course. 4k easy, 4k MP, 4k easy, 8k MP, 4k easy to cool down. It was okay to start running and the first section at MP went quite well until I hit the hill. There I could definitely tell that I had run Fockeberg yesterday. My legs were quite heavy and they didn't really recover from that. The 8k were a bigger struggle but I held on to about marathon effort. The wind picked up in the second lap and I felt that. I also practiced with the gel I intend to use during the race. I was glad when I had finished the second loop around the lake at MP and could jog back to the station. I even walked the inclines because my legs were shot. My adductors and hamstrings were a bit tight so run/walk intervals did the trick in the end. Happy with the run in beautiful sunshine. It was quite busy there but I could run pretty well, not too much weaving required. Split Summary === 1) 0.62mi - 6:01(9:40/mi) 135/145bpm [1306b/mi] 50cal 2) 0.62mi - 5:55(9:31/mi) 142/151bpm [1352b/mi] 51cal 3) 0.62mi - 5:45(9:15/mi) 145/151bpm [1341b/mi] 51cal 4) 0.62mi - 5:42(9:11/mi) 149/156bpm [1368b/mi] 51cal 5) 0.62mi - 4:57(7:58/mi) 163/167bpm [1299b/mi] 49cal 6) 0.62mi - 5:07(8:14/mi) 162/169bpm [1334b/mi] 50cal 7) 0.62mi - 5:30(8:51/mi) 163/167bpm [1444b/mi] 53cal 8) 0.62mi - 5:12(8:22/mi) 163/166bpm [1365b/mi] 50cal 9) 0.62mi - 5:56(9:33/mi) 157/162bpm [1500b/mi] 53cal 10) 0.62mi - 5:48(9:21/mi) 157/161bpm [1467b/mi] 52cal 11) 0.62mi - 5:55(9:31/mi) 155/160bpm [1475b/mi] 52cal 12) 0.62mi - 6:05(9:47/mi) 154/160bpm [1506b/mi] 52cal 13) 0.62mi - 5:06(8:12/mi) 164/167bpm [1345b/mi] 50cal 14) 0.62mi - 5:15(8:27/mi) 165/168bpm [1394b/mi] 51cal 15) 0.62mi - 5:07(8:14/mi) 166/169bpm [1368b/mi] 50cal 16) 0.62mi - 5:27(8:45/mi) 167/170bpm [1463b/mi] 53cal 17) 0.62mi - 5:11(8:21/mi) 167/171bpm [1394b/mi] 51cal 18) 0.62mi - 5:12(8:22/mi) 168/170bpm [1405b/mi] 51cal 19) 0.62mi - 5:20(8:35/mi) 169/171bpm [1450b/mi] 53cal 20) 0.62mi - 5:14(8:25/mi) 169/172bpm [1422b/mi] 51cal 21) 0.62mi - 7:45(12:28/mi) 147/171bpm [1832b/mi] 50cal 22) 0.62mi - 7:50(12:36/mi) 138/149bpm [1739b/mi] 51cal 23) 0.62mi - 8:19(13:23/mi) 135/151bpm [1806b/mi] 50cal 24) 0.62mi - 8:02(12:56/mi) 131/141bpm [1694b/mi] 52cal 25) 0.26mi - 2:53(10:58/mi) 142/146bpm [1557b/mi] 23cal 3rd Mar 2024, 4:10pm
Bowman πΈπͺ wrote: Nice LR3rd Mar 2024, 4:22pm
Velociraptor wrote: Excellent :)3rd Mar 2024, 4:45pm
tipsku wrote: Thank you, it was hard work the day after a race. I needed some walk breaks on the way back to the village because every incline felt like Mount Everest π
3rd Mar 2024, 4:51pm
usc215 wrote: Interesting training strategy... was certainly more effective than my half marathon with an almost constant pace π3rd Mar 2024, 5:05pm
tipsku wrote: I do those mixed pace LRs every other week. Last week was an easy 28k, all run in Z2. Today, I did Phily's suggestion with two blocks at MP but shortened the session. Hers was for 28k, 5k easy, 5k MP, 5k easy, 8k MP and 5k easy. I shortened everything but the 8k effort as running twice around Schladitzer See is just under 24k. During the second set at MP, I took the gel brand I want to use in the marathon. I need to test if it sits well with my stomach when running at pace. 3rd Mar 2024, 5:42pm
riggys99 wrote: Great long run especially after a race the day before. Clever training adjusting the run before and during to get the most from it but reducing the injury risk.3rd Mar 2024, 6:21pm
tipsku wrote: Thank you. I wanted to run on tired legs but not overcook it. I got the MP sections done and then took it easy. My adductors are happier now. Add a comment
Activation exercises before the run
Add a comment
Ride to BB station #23015
Split Summary === 1) 0.91mi - 4:38(5:06/mi) 126/142bpm [642b/mi] 33cal Add a comment
Bike hunting
Split Summary === 1) 0.31mi - 3:36(11:27/mi) 106/118bpm [1214b/mi] 19cal 57/68rpm Add a comment
|
Ride home #22014
Split Summary === 1) 2.44mi - 14:11(5:49/mi) 113/141bpm [657b/mi] 78cal Add a comment
Bike hunting
Split Summary === 1) 0.24mi - 4:56(20:40/mi) 89/100bpm [1840b/mi] 19cal 47/60rpm Add a comment
Stretches with the group
Add a comment
Beginners week 5
I met 3 runners on a cold, foggy night, it looked more like November than March. We ran up to the stadium and a few stairs there. Nathanael wanted to run a bit longer while the rest of the group was happy with the direct path back to the sports centre. My legs were very stiff initially but loosened up along the way. Just under 3 miles at a very relaxed pace were enough today. Split Summary === 1) 0.62mi - 7:55(12:45/mi) 115/129bpm [1466b/mi] 48cal 2) 0.62mi - 9:08(14:41/mi) 116/131bpm [1704b/mi] 53cal 3) 0.62mi - 7:45(12:29/mi) 116/125bpm [1448b/mi] 47cal 4) 0.62mi - 7:53(12:41/mi) 118/129bpm [1496b/mi] 47cal 5) 0.4mi - 5:14(13:01/mi) 119/126bpm [1549b/mi] 31cal Add a comment
Ride to KK #22004
Split Summary === 1) 2.19mi - 12:27(5:41/mi) 102/121bpm [580b/mi] 54cal Add a comment
Bike hunting
Split Summary === 1) 0.2mi - 3:55(20:01/mi) 86/93bpm [1721b/mi] 16cal 46/67rpm Add a comment
|
Ride home from Connewitz #21789
The bike I looked at from home was still there. I hopped on and then rode home via the scenic route. I don't go there very often, lots of new blue circles Split Summary === 1) 3.11mi - 20:56(6:44/mi) 116/134bpm [782b/mi] 115cal 2) 0.62mi - 10:19(16:39/mi) 98/123bpm [1632b/mi] 32cal Add a comment
P&D W6 D2: 5x 1000 m intervals with WU and CD
Warm up run to the track, a few strides there, then 5x 1000 m with a target time of 4:30 (7:15 m/m). I managed that quite well. Garmin overestimated the distance a bit so the auto laps are a bit flattering. I hit the lap button every time I went over the line after 2.5 laps for 4:22, 4:28, 4:22, 4:24 and 4:31. The legs took it well until the fourth interval. On the final rep, they were complaining a bit so I was glad when I was done. Easy jog to Connewitz where I found a nextbike to ride home. Happy with the session. 7:10-15 is a reasonable pace for a 10k effort, I think. Split Summary === 1) 0.62mi - 6:00(9:39/mi) 133/147bpm [1283b/mi] 50cal 2) 0.62mi - 5:56(9:33/mi) 141/148bpm [1347b/mi] 52cal 3) 0.62mi - 5:41(9:08/mi) 141/153bpm [1288b/mi] 49cal 4) 0.62mi - 6:08(9:52/mi) 142/150bpm [1401b/mi] 51cal 5) 0.52mi - 4:43(9:03/mi) 151/161bpm [1367b/mi] 44cal 6) 0.62mi - 4:13(6:47/mi) 168/175bpm [1140b/mi] 43cal 7) 0.02mi - 9(7:21/mi) 171/172bpm [1257b/mi] 1cal 8) 0.13mi - 1:31(11:44/mi) 159/172bpm [1864b/mi] 14cal 9) 0.62mi - 4:21(7:00/mi) 168/173bpm [1176b/mi] 45cal 10) 0.02mi - 7(7:18/mi) 171/172bpm [1248b/mi] 1cal 11) 0.13mi - 1:31(11:36/mi) 158/173bpm [1832b/mi] 14cal 12) 0.62mi - 4:11(6:43/mi) 170/176bpm [1143b/mi] 43cal 13) 0.03mi - 11(6:47/mi) 173/175bpm [1174b/mi] 2cal 14) 0.13mi - 1:34(12:08/mi) 160/175bpm [1940b/mi] 14cal 15) 0.62mi - 4:16(6:52/mi) 169/175bpm [1161b/mi] 44cal 16) 0.02mi - 8(7:54/mi) 173/174bpm [1367b/mi] 1cal 17) 0.13mi - 1:36(11:59/mi) 160/176bpm [1917b/mi] 15cal 18) 0.62mi - 4:18(6:56/mi) 168/175bpm [1164b/mi] 44cal 19) 0.03mi - 13(7:08/mi) 172/173bpm [1228b/mi] 2cal 20) 0.14mi - 2:00(14:40/mi) 152/174bpm [2228b/mi] 15cal 21) 0.62mi - 6:13(10:01/mi) 145/152bpm [1452b/mi] 48cal 22) 0.62mi - 6:27(10:22/mi) 146/154bpm [1514b/mi] 52cal 23) 0.03mi - 21(10:21/mi) 150/152bpm [1552b/mi] 3cal 6th Mar 2024, 6:53am
Bowman πΈπͺ wrote: Sounds like a well executed track session, that'll do some good! Well done.6th Mar 2024, 12:28pm
tipsku wrote: Thank you. I used to dread track sessions but now I'm getting more comfortable with getting uncomfortable there. I still need a sub 45 10k this spring and this definitely helps. 6th Mar 2024, 12:31pm
Bowman πΈπͺ wrote: Yea i dread most hard runs as well, but when you get going usually it's ok :) And, the more you do them the better it gets, as you say. Add a comment
|
Wed 6th Mar
Mar 6
|
Thu 7th Mar
Mar 7
|
Fri 8th Mar
Mar 8
|
Sat 9th Mar
Mar 9
|
Sun 10th Mar
Mar 10
|
Mon 11th Mar
Mar 11
|
Tue 12th Mar
Mar 12
|
Ride home via the scenic route #300357
Uncovering a few unsearched squares in hide & seek Split Summary === 1) 2.9mi - 23:00(7:56/mi) 98/126bpm [778b/mi] 90cal Add a comment
Bike hunting
Split Summary === 1) 0.32mi - 4:19(13:36/mi) 83/98bpm [1128b/mi] 18cal 39/59rpm Add a comment
Stretches with the group
Also a few nice dead hangs on the bars, always a treat for my back Add a comment
P&D W6 D3, 14 km MLR with Lotti's group
I had agreed to sub in for Lotti. I started the run at the library to warm up, had 3km when I met the group. There were 3 runners tonight. Hanna said she was training for a half marathon and her plan had 17km. I suggested Auensee for 11 and she would run home to get the rest. That would give me 14km, nice MLR midweek. My plan had 12 miles or about 19k but I didn't want to go that long with a race on Saturday. We ran at nice relaxed pace, could talk all the way. HR stayed under 140, pretty good. My legs were only marginally sore from the intervals yesterday. Now I'm looking forward to an easier run with my group tomorrow, another easy with strides in Friday and then it's go time on Saturday. Split Summary === 1) 0.62mi - 6:18(10:08/mi) 127/138bpm [1287b/mi] 49cal 2) 0.62mi - 6:02(9:42/mi) 131/140bpm [1271b/mi] 49cal 3) 0.62mi - 6:13(10:00/mi) 137/143bpm [1371b/mi] 52cal 4) 0.62mi - 6:02(9:43/mi) 132/144bpm [1283b/mi] 47cal 5) 0.62mi - 6:03(9:44/mi) 138/144bpm [1343b/mi] 51cal 6) 0.62mi - 6:05(9:47/mi) 135/142bpm [1321b/mi] 48cal 7) 0.62mi - 6:04(9:45/mi) 136/141bpm [1326b/mi] 49cal 8) 0.62mi - 6:03(9:44/mi) 134/140bpm [1304b/mi] 47cal 9) 0.62mi - 5:57(9:35/mi) 137/143bpm [1313b/mi] 48cal 10) 0.62mi - 6:12(9:59/mi) 134/140bpm [1337b/mi] 49cal 11) 0.62mi - 6:09(9:54/mi) 136/143bpm [1347b/mi] 49cal 12) 0.62mi - 5:58(9:36/mi) 137/147bpm [1316b/mi] 48cal 13) 0.62mi - 5:57(9:34/mi) 135/139bpm [1291b/mi] 49cal 14) 0.62mi - 6:09(9:55/mi) 136/143bpm [1348b/mi] 48cal 15) 0mi - 1(14:40/mi) 129/129bpm [1891b/mi] 6th Mar 2024, 8:36pm
Velociraptor wrote: Well done :)6th Mar 2024, 8:39pm
usc215 wrote: so ein entspannter Lauf tut auch mal gut :)6th Mar 2024, 11:09pm
riggys99 wrote: Lovely mid week medium long run 7th Mar 2024, 6:45am
Bowman πΈπͺ wrote: Well run7th Mar 2024, 9:49am
tipsku wrote: Thank you, it was very enjoyable despite slightly sore legs. Feeling better this morning7th Mar 2024, 9:55am
riggys99 wrote: Good hopefully legs will recovery quickly Add a comment
Walk to library
Split Summary === 1) 0.57mi - 9:25(16:30/mi) 98/124bpm [1617b/mi] 48cal 55/90rpm Add a comment
Walk to Rewe
Split Summary === 1) 0.62mi - 21:18(34:16/mi) 83/101bpm [2845b/mi] 71cal 29/65rpm 2) 0.07mi - 1:19(19:30/mi) 88/91bpm [1716b/mi] 5cal 48/62rpm Add a comment
|
Ride home #20339
Swift ride home as I was quite hungry after the run. 1) 2.58mi - 16:23(6:21/mi) 108/132bpm [686b/mi] 81cal Add a comment
Bike hunting again
1) 0.15mi - 3:02(20:33/mi) 83/91bpm [1705b/mi] 12cal 47/58rpm Add a comment
Stretches after the run
Add a comment
Beginners plus week 5
Nice recovery run with the group, 9 runners tonight, good turnout. We started nice and easy, then the faster girls went ahead and pulled the group along. I had a chat with them and then dropped back. We took the Fockeberg option which the fastest two happily took on. I ran back to the sports centre via FockestraΓe and the park with the rest of the group. Farina took a shortcut with one of the runners. We ended up with 7, 7.7 and 8.7 km. Everybody was happy. My HR stayed solidly in Z1, good recovery. 1) 0.62mi - 7:18(11:45/mi) 114/128bpm [1340b/mi] 45cal 2) 0.62mi - 6:44(10:50/mi) 121/128bpm [1312b/mi] 46cal 3) 0.62mi - 6:40(10:44/mi) 122/129bpm [1310b/mi] 47cal 4) 0.62mi - 6:49(10:59/mi) 124/133bpm [1361b/mi] 49cal 5) 0.62mi - 7:02(11:19/mi) 123/132bpm [1391b/mi] 48cal 6) 0.62mi - 6:39(10:43/mi) 119/127bpm [1275b/mi] 44cal 7) 0.62mi - 6:39(10:42/mi) 124/133bpm [1327b/mi] 47cal 8) 0.5mi - 5:30(11:01/mi) 119/127bpm [1311b/mi] 38cal 7th Mar 2024, 8:36pm
riggys99 wrote: Hope it was a good session and legs were ok after yesterdayβs run 8th Mar 2024, 11:16am
tipsku wrote: Yes, thank you. Any residual soreness went away during the run. Up to an hour in Z1 feels really nice8th Mar 2024, 11:21am
riggys99 wrote: Always does. Often underrated but does wonders Add a comment
Ride to KK #20339
Got there well on time. Smooth ride through the city centre 1) 2.18mi - 12:06(5:33/mi) 116/134bpm [644b/mi] 70cal Add a comment
Bike hunting
1) 0.16mi - 3:02(18:57/mi) 86/100bpm [1630b/mi] 12cal 47/60rpm Add a comment
Bodyweight exercises for increased range of motion
This is a mash-up of a series of Datasport exercises that I got via their newsletter and a Fitness Blender workout for the upper body because my neck and shoulders were quite tight after a week of sitting a lot at my desk. First, I did the foot activation with the spikey ball before I delved into the sets: 2x 20 good mornings for my hamstrings, eccentric loading 2x 10 upper body twist with one knee bent at 90Β° in the air, bending toward that knee, repeated exercises on both sides 2x 10 gliding backwards lunges on each side for hip flexors, adductors and calves 10 eccentric calf raises on my yoga blocks, not the most stable option, probably better on a stair step. 10 slow eccentric glute bridges 10 prone shoulder blade lifts, trying to squeeze them together while lying on the floor Fitness Blender PNF workout: 30 sec active muscle stretch on the opposing muscle, 10 sec recovery: - Overhead Reach + Side Bend - Other Side - Round to Open Chest - Arm Cross Stretch - Other Side - Chest Opener (90*) - Chest Opener (Down 45*) - Chest Opener (Up 180 *) - Overhead Tricep + Lean - Other Side - Rotator Cuff (Elbows to side, Open) - Rotator Cuff (Elbows to side, Closed) - Rotator Cuff (Elbows up in straight line, Open) - Rotator Cuff (Elbows up in straight line, Closed) - Rotator Cuff (Elbow straight in front of shoulder joint, Open) - Rotator Cuff (Elbow straight in front of shoulder joint, Closed) -- Break -- - Wrist Stretch Up - Wrist Stretch Down - Neck Side Stretch - Neck Side Stretch Chin Down - Neck Side Stretch Chin Up - Repeat this sequence on opposite side - Neck Front Stretch Chin Up - Neck Back Stretch Chin Down - Arm Cross + Rotation - Arm Cross + Rotation Add a comment
|
P&D W6 D5: 40 min easy run with 6x 100 m strides
Little shake out run before tomorrow's race. Felt nice and easy and the strides felt fast but not strenuous. Legs are in good shape, nothing aches, great. Beautiful afternoon, sunny but quite windy and cold. 1) 0.62mi - 6:23(10:16/mi) 130/139bpm [1335b/mi] 51cal 2) 0.37mi - 3:41(9:55/mi) 139/146bpm [1379b/mi] 32cal 3) 0.07mi - 29(6:46/mi) 144/148bpm [975b/mi] 5cal 4) 0.38mi - 3:32(9:15/mi) 146/158bpm [1350b/mi] 32cal 5) 0.08mi - 29(6:27/mi) 156/166bpm [1007b/mi] 5cal 6) 0.2mi - 1:52(9:25/mi) 151/165bpm [1422b/mi] 17cal 7) 0.06mi - 24(6:33/mi) 157/167bpm [1028b/mi] 4cal 8) 0.31mi - 2:48(9:09/mi) 151/170bpm [1383b/mi] 26cal 9) 0.07mi - 25(6:22/mi) 156/166bpm [994b/mi] 4cal 10) 0.36mi - 3:19(9:07/mi) 153/168bpm [1395b/mi] 30cal 11) 0.05mi - 19(6:55/mi) 161/170bpm [1113b/mi] 3cal 12) 0.18mi - 1:42(9:21/mi) 158/172bpm [1476b/mi] 16cal 13) 0.06mi - 22(5:38/mi) 162/169bpm [913b/mi] 4cal 14) 0.62mi - 5:59(9:38/mi) 148/173bpm [1425b/mi] 51cal 15) 0.13mi - 1:23(10:26/mi) 147/151bpm [1533b/mi] 11cal 16) 0.05mi - 18(6:28/mi) 158/168bpm [1021b/mi] 3cal 17) 0.62mi - 5:58(9:36/mi) 146/172bpm [1403b/mi] 50cal 18) 0.06mi - 36(10:54/mi) 143/147bpm [1560b/mi] 5cal 8th Mar 2024, 5:48pm
Bowman πΈπͺ wrote: Sounds nice, good luck tomorrow!8th Mar 2024, 5:48pm
riggys99 wrote: Nice to shake the legs out. Good luck tomorrow 8th Mar 2024, 5:50pm
tipsku wrote: Thank you. I hope I can keep up 7:15 m/m or 4:30 min/km pace. The intervals on Tuesday were promising. 8th Mar 2024, 5:54pm
usc215 wrote: all the best for tomorrow! :)8th Mar 2024, 7:29pm
Fenland Flier wrote: Have a great race. Add a comment
Ride Home via Rewe #23244
Ride home on a sunny Friday afternoon. I briefly stopped at Rewe to buy something for coffee. Then I forgot to restart Garmin. Missed about 1 km and 4 minutes according to the nextbike app. Manually added afterwards 1) 1.83mi - 14:41(8:01/mi) 109/129bpm [875b/mi] 75cal Add a comment
Walk through the park
I had the usual problems with nextbikes in SchleuΓig. For some reason, the connection always times out there. So I have to walk to the other side of the river and there it works. I could rent a bike there. On the plus side, I did something for my walking mileage this month. 1) 0.62mi - 10:57(17:37/mi) 79/89bpm [1391b/mi] 34cal 54/85rpm 2) 0.62mi - 10:32(16:58/mi) 84/100bpm [1425b/mi] 29cal 60/65rpm 3) 0.5mi - 9:19(18:28/mi) 86/93bpm [1589b/mi] 31cal 53/64rpm Add a comment
Ride to SchleuΓig #20174
Swift ride downhill. I'm getting better at this. I avoided the road works on SchleuΓiger Weg by going through Die Nonne. 1) 3.11mi - 18:52(6:05/mi) 104/130bpm [632b/mi] 84cal 2) 0.13mi - 2:26(18:20/mi) 105/121bpm [1925b/mi] 10cal Add a comment
Bike hunting, expert mode
The bike I had reserved had a malfunction. It just told me 'lock is offline, oops!' Great, luckily, there was another one just opposite so I didn't have to go searching for a long time. 1) 0.25mi - 5:30(21:38/mi) 91/110bpm [1969b/mi] 23cal 37/66rpm Add a comment
|
1) 0.62mi - 10:44(17:17/mi) 92/107bpm [1590b/mi] 48cal 54/66rpm
2) 0.09mi - 1:59(22:21/mi) 86/92bpm [1922b/mi] 8cal 54/64rpm Add a comment
1) 1.51mi - 13:21(8:49/mi) 100/129bpm [881b/mi] 56cal
Add a comment
1) 0.62mi - 9:37(15:28/mi) 115/127bpm [1778b/mi] 47cal 61/69rpm
2) 0.62mi - 14:52(23:55/mi) 112/130bpm [2679b/mi] 68cal 40/69rpm 3) 0.02mi - 1:31(1:16:31/mi) 72/76bpm [5509b/mi] 3cal 10/57rpm Add a comment
1) 1.3mi - 8:43(6:43/mi) 102/115bpm [685b/mi] 38cal
Add a comment
1) 0.29mi - 5:15(18:13/mi) 88/96bpm [1603b/mi] 21cal 36/75rpm
Add a comment
Walk home after the race
1) 0.35mi - 8:27(24:29/mi) 101/127bpm [2473b/mi] 42cal 39/62rpm Add a comment
Gentle jog once around the track with Annett
1) 0.24mi - 6:42(28:03/mi) 114/138bpm [3197b/mi] 34cal Add a comment
Messepokallauf 7 km (SRL, race 3)
I had set myself the goal of running 7:15 m/m pace or 4:30 min/km and nailed that - still missed my PB by 1 second. I started at goal pace and maintained that pretty well until we got to the turnaround which is on a slight incline. After that, I dropped off the pace a little, especially when going up towards the bridge about a mile from the finish. I held off challenges from a potential competitor in F40 (turned out to be F35 at the end) and put about 50 m between me and Annett, my team mate who was only 9 seconds behind me last week in the hilly race. I knew that on the flat, she's a menace and that proved to be a correct assessment. She's a former sprinter and hurdler so she left me for dead on the final 100 m. When we compared our Garmin splits, her final 30 m were at 3:03 pace (4:55 m/m) while my final 60 m bit was at 4:16 (6:52 m/m) - there's the difference between a sprinter and a marathon runner. I have the better marathon time, 3:29 to her 3:38, and also better half, if I recall right, but I can never count her out on shorter distances. We finished 3rd and 4th in the women's senior/masters race and 1st and 2nd in F40, our team mate Ulrike completed the podium. 1) 0.62mi - 4:28(7:11/mi) 145/161bpm [1040b/mi] 29cal 2) 0.62mi - 4:27(7:10/mi) 165/168bpm [1183b/mi] 45cal 3) 0.62mi - 4:23(7:03/mi) 168/171bpm [1183b/mi] 45cal 4) 0.62mi - 4:33(7:19/mi) 169/172bpm [1236b/mi] 47cal 5) 0.62mi - 4:33(7:19/mi) 169/170bpm [1236b/mi] 47cal 6) 0.62mi - 4:36(7:24/mi) 169/172bpm [1251b/mi] 48cal 7) 0.62mi - 4:32(7:17/mi) 169/172bpm [1232b/mi] 47cal 8) 0.03mi - 14(6:52/mi) 171/171bpm [1174b/mi] 3cal 9th Mar 2024, 11:26am
riggys99 wrote: Hopefully the race went as you wanted 9th Mar 2024, 11:37am
usc215 wrote: high speed race... respekt! π
π9th Mar 2024, 12:19pm
tipsku wrote: Thank you. Yes, it went quite well - I wanted run about 4:30 pace or 7:15 and managed that pretty much, just faded a little bit going up towards the bridge. I missed my PB by 1 second though and my team mate Annett beat me by 3 seconds. She's a former sprinter and hurdler, not much chance there... 9th Mar 2024, 1:13pm
Bowman πΈπͺ wrote: Well paced, nice racing!9th Mar 2024, 7:50pm
Velociraptor wrote: Brilliant! Well done :)10th Mar 2024, 2:39pm
tipsku wrote: Thank you. I'm very happy with the pacing and the effort. Good progress towards a fast 10k. Add a comment
Dynamic warm up
lunges, squats, high knees, butt kickers, carioca, side hops, and some other stuff from Lauf-ABC Add a comment
Run to race HQ with rucksack
Here's my warm up part 1. 1) 0.62mi - 6:53(11:04/mi) 135/148bpm [1495b/mi] 51cal 2) 0.02mi - 18(11:57/mi) 146/148bpm [1744b/mi] 2cal Add a comment
Run to tram stop with rucksack
Had to hurry up as usual 1) 0.25mi - 3:03(12:06/mi) 117/135bpm [1417b/mi] 23cal Add a comment
|
P&D W6 D7: 15 mi LR with Annett
I ditched the plan of running around Zwenkauer because my hamstrings were a bit tight. Instead, I asked Annett when she wanted to run and we agreed on a run after 4 pm. I met her at Friedenspark, then we ran down to the river, up to Hans-Driesch-StraΓe and then all the way down to the weir at GroΓzschocher and back up to Rennbahn. It was quite busy out there, lots of people walking, running and cycling. Time was flying by and before we knew it, we had 16 km (10 mi) done and were on the way back. Annett wanted to make it to 20 km so we added a little loop at the end. A big thank you to Annett for the company, it was more fun that way. I extended the run to make it to 15 miles as the plan wanted me to do - just no running at MP because of my hammies. I need more yoga in my life. I also tested a new chewie thing I found at Decathlon yesterday. It was yummy but too sticky to use it in a marathon. It's good for regular long runs but not for running at pace. 1) 0.62mi - 5:49(9:22/mi) 120/134bpm [1125b/mi] 42cal 2) 0.62mi - 6:02(9:43/mi) 127/135bpm [1234b/mi] 48cal 3) 0.62mi - 5:53(9:28/mi) 127/137bpm [1203b/mi] 45cal 4) 0.62mi - 5:53(9:29/mi) 136/144bpm [1289b/mi] 50cal 5) 0.62mi - 5:46(9:17/mi) 139/145bpm [1291b/mi] 49cal 6) 0.62mi - 5:43(9:11/mi) 141/146bpm [1296b/mi] 49cal 7) 0.62mi - 5:48(9:19/mi) 145/153bpm [1352b/mi] 51cal 8) 0.62mi - 6:30(10:28/mi) 140/147bpm [1465b/mi] 52cal 9) 0.62mi - 6:06(9:49/mi) 143/150bpm [1403b/mi] 51cal 10) 0.62mi - 5:54(9:30/mi) 142/148bpm [1349b/mi] 49cal 11) 0.62mi - 6:00(9:40/mi) 143/153bpm [1382b/mi] 50cal 12) 0.62mi - 6:02(9:43/mi) 144/149bpm [1399b/mi] 49cal 13) 0.62mi - 5:50(9:23/mi) 141/150bpm [1322b/mi] 45cal 14) 0.62mi - 5:56(9:33/mi) 145/152bpm [1386b/mi] 49cal 15) 0.62mi - 6:02(9:43/mi) 144/148bpm [1398b/mi] 49cal 16) 0.62mi - 5:56(9:33/mi) 145/151bpm [1384b/mi] 49cal 17) 0.62mi - 5:54(9:30/mi) 143/149bpm [1359b/mi] 53cal 18) 0.62mi - 6:03(9:45/mi) 145/149bpm [1413b/mi] 52cal 19) 0.62mi - 6:14(10:01/mi) 143/149bpm [1433b/mi] 50cal 20) 0.62mi - 5:54(9:30/mi) 144/150bpm [1368b/mi] 50cal 21) 0.62mi - 6:10(9:56/mi) 145/151bpm [1440b/mi] 55cal 22) 0.62mi - 6:09(9:55/mi) 144/149bpm [1427b/mi] 54cal 23) 0.62mi - 5:59(9:37/mi) 143/148bpm [1375b/mi] 50cal 24) 0.62mi - 6:16(10:05/mi) 143/153bpm [1441b/mi] 51cal 25) 0.34mi - 3:49(11:03/mi) 139/145bpm [1537b/mi] 32cal 10th Mar 2024, 7:04pm
Velociraptor wrote: Well done :)10th Mar 2024, 7:11pm
riggys99 wrote: Well run especially after racing yesterday 10th Mar 2024, 7:18pm
tipsku wrote: thank you. It was a lovely run, kept it nice and easy instead of doing a MP session today. 10th Mar 2024, 7:20pm
riggys99 wrote: Sounds like a good plan if your hamstrings were a bit tight after the race 11th Mar 2024, 12:50pm
Bowman πΈπͺ wrote: Nice LR, well done. Add a comment
|
Walk home via BB
Walking back with Marc to BB. At one set of traffic lights, I paused Garmin and didn't notice until we were at the next traffic lights. oopsie, about 1 km and 11 min missing. Added manually later. 1) 0.62mi - 10:49(17:24/mi) 89/97bpm [1548b/mi] 45cal 54/62rpm 2) 0.62mi - 11:19(18:13/mi) 89/100bpm [1621b/mi] 45cal 53/64rpm 3) 0.62mi - 10:45(17:17/mi) 90/99bpm [1556b/mi] 45cal 57/65rpm 4) 0.14mi - 2:36(18:39/mi) 86/96bpm [1604b/mi] 11cal 41/58rpm Add a comment
Stretches with the group after the run
Add a comment
Beginners week 6
I ran with quite a large group today, 8 in total. We had 4 people with head torches so we could venture out on the unlit trails around Die Nonne. At the turn towards the race course, everyone was happy to continue to run so that we'd get 5.5-6 km, depending on the exact course. The fastest three ran the longest stretch, 6 km while I took a shortcut through Clara-Zetkin-Park for 5.7 km. We all arrived at the same time, good timing. Everybody was talking throughout so it was a nice steady effort. My HR was a bit high initially but settled down the longer I ran. These recovery runs after hard weekends really help my legs to recover. 1) 0.62mi - 7:21(11:49/mi) 125/134bpm [1477b/mi] 47cal 2) 0.62mi - 7:21(11:50/mi) 129/140bpm [1526b/mi] 50cal 3) 0.62mi - 7:25(11:56/mi) 127/133bpm [1515b/mi] 50cal 4) 0.62mi - 7:03(11:21/mi) 127/132bpm [1441b/mi] 49cal 5) 0.62mi - 7:22(11:52/mi) 125/132bpm [1483b/mi] 48cal 6) 0.45mi - 5:27(12:08/mi) 126/134bpm [1529b/mi] 36cal
Ride to KK #300257
I stopped briefly at Wendl to buy a baguette roll for tonight's dinner. Still made it on time to GSZ 1) 2.19mi - 11:39(5:19/mi) 101/117bpm [537b/mi] 50cal Add a comment
Bike hunting
1) 0.16mi - 3:15(20:42/mi) 88/98bpm [1821b/mi] 14cal 43/62rpm Add a comment
Recovery yoga before bedtime
Add a comment
|
Ride home from LΓΆΓnig #20241
I found a bike in the middle of the block far away from the mobility stations. Handy, I got to ride home for recovery. 1) 2.64mi - 15:04(5:42/mi) 116/139bpm [662b/mi] 87cal Add a comment
P&D W7 D2: mixed pace intervals (instead of 7 mi threshold)
2 km warm up, then 3 km MP, followed by 3x 1 km 10k pace (4:30) + 1 km MP (5:00), one lap recovery, then 400 m as fast as my legs still carried me. 1:38 is about 6:35 m/m, nice! Garmin overestimates distance on the track by about 3-5%, so the target times for those km splits are 4:17-4:23 for the 10k splits and 4:45-4:51 for the MP splits instead of 4:30 and 5:00. I managed that pretty well, the first two km at MP were on the pavement with traffic lights and road crossings. Then 4:53, 4:45, 4:41 and 4:41 which would be just under 5:00 if Garmin measured correctly or if I had stopped the watch and used the track setting instead. Happy with the HR for those. The 10k splits are 4:16, 4:18 and 4:22, getting harder each time. The positives from this session are that MP feels so much easier after coming off a km at 10k pace. Confidence building workout, I'm satisfied with my progress so far. 1) 0.62mi - 5:42(9:10/mi) 131/144bpm [1201b/mi] 47cal 2) 0.62mi - 5:44(9:13/mi) 141/146bpm [1300b/mi] 52cal 3) 0.62mi - 5:11(8:20/mi) 146/155bpm [1217b/mi] 47cal 4) 0.62mi - 5:03(8:08/mi) 156/161bpm [1269b/mi] 49cal 5) 0.62mi - 4:53(7:51/mi) 158/162bpm [1241b/mi] 48cal 6) 0.62mi - 4:16(6:53/mi) 167/171bpm [1149b/mi] 44cal 7) 0.62mi - 4:45(7:39/mi) 162/168bpm [1239b/mi] 48cal 8) 0.62mi - 4:18(6:56/mi) 167/170bpm [1158b/mi] 45cal 9) 0.62mi - 4:41(7:33/mi) 164/169bpm [1237b/mi] 48cal 10) 0.62mi - 4:22(7:02/mi) 170/172bpm [1196b/mi] 46cal 11) 0.62mi - 4:41(7:32/mi) 167/171bpm [1258b/mi] 48cal 12) 0.25mi - 2:04(8:09/mi) 162/166bpm [1320b/mi] 20cal 13) 0.26mi - 1:38(6:20/mi) 172/177bpm [1089b/mi] 18cal 14) 0.62mi - 6:43(10:49/mi) 148/174bpm [1601b/mi] 52cal 12th Mar 2024, 9:18pm
Velociraptor wrote: You're doing well :)12th Mar 2024, 9:34pm
Mark J π³πΏ wrote: Most excellent.13th Mar 2024, 1:08pm
tipsku wrote: Thank you. It felt pretty good out there on the track - not a very common feeling. Normally, I dread track sessions but this was great. Add a comment
Extended walk to Rewe
Enjoying the sunshine while it lasted. 1) 0.62mi - 11:37(18:41/mi) 82/102bpm [1532b/mi] 43cal 31/62rpm 2) 0.62mi - 12:52(20:43/mi) 86/110bpm [1781b/mi] 43cal 44/65rpm 3) 0mi - 3(38:51/mi) 88/88bpm [3419b/mi] Add a comment
Add a comment
|
Wed 13th Mar
Mar 13
|
Thu 14th Mar
Mar 14
|
Fri 15th Mar
Mar 15
|
Sat 16th Mar
Mar 16
|
Sun 17th Mar
Mar 17
|
Mon 18th Mar
Mar 18
|
Tue 19th Mar
Mar 19
|
Add a comment
1) 2.38mi - 14:27(6:04/mi) 128/143bpm [777b/mi] 104cal
Add a comment
Bike hunting
1) 0.16mi - 3:45(24:00/mi) 100/110bpm [2401b/mi] 16cal 44/60rpm Add a comment
P&D W7 D3: 10 mi MLR w/ 5km MP with Lotti's group
I ran to the sports centre, met the group and suggested that we'd run the 3.5 km down to the local parkrun course and then run the 5k as a tempo run. For me, sub 25 min would be a nice MP section, for them it was more like threshold running. One of the guys told me afterwards, that his threshold pace is around 5:05 min/km so pretty much there. The only other girl, Hannah, had a 18k LR on her HM plan and she was happy to try and stick around for the fast 5k. She did amazing. We finished all under 25 min, except the 2 guys who had good reasons to run slower. They took a short cut which was the sensible thing to do. One of them had recently run a marathon in Spain (congrats on the first one!) and the other returned from a longer break from running so for them, it made sense to run shorter and slower than the rest of the group who is in full training for half or full marathon. After a short walking recovery out of the park, we resumed running back to the centre. I was very happy with my pacing. I set the pace and the rest followed. 4:59, 4:54, 4:59, 5:02, 4:56 for that 5k, 24:50 total time, perfectly paced in the darkness without any km markers. I'm glad that I can dial into MP pretty easily now. 175 W is roughly where that sits so I'll target that in the marathon. 1) 0.62mi - 5:55(9:32/mi) 124/141bpm [1182b/mi] 48cal 2) 0.62mi - 5:55(9:31/mi) 134/141bpm [1276b/mi] 50cal 3) 0.62mi - 5:39(9:05/mi) 136/145bpm [1236b/mi] 49cal 4) 0.62mi - 5:59(9:39/mi) 141/151bpm [1360b/mi] 53cal 5) 0.62mi - 5:51(9:26/mi) 136/148bpm [1282b/mi] 48cal 6) 0.62mi - 5:45(9:16/mi) 145/149bpm [1343b/mi] 53cal 7) 0.62mi - 5:55(9:31/mi) 141/146bpm [1342b/mi] 50cal 8) 0.43mi - 4:14(9:51/mi) 143/155bpm [1409b/mi] 36cal 9) 0.62mi - 4:59(8:01/mi) 163/168bpm [1306b/mi] 50cal 10) 0.62mi - 4:54(7:54/mi) 168/171bpm [1327b/mi] 51cal 11) 0.62mi - 4:59(8:01/mi) 168/171bpm [1346b/mi] 51cal 12) 0.62mi - 5:02(8:07/mi) 170/172bpm [1379b/mi] 52cal 13) 0.62mi - 4:56(7:56/mi) 169/172bpm [1340b/mi] 51cal 14) 0.26mi - 4:36(17:48/mi) 134/170bpm [2386b/mi] 23cal 15) 0.62mi - 6:28(10:24/mi) 142/150bpm [1478b/mi] 40cal 16) 0.62mi - 5:49(9:22/mi) 150/157bpm [1404b/mi] 47cal 17) 0.62mi - 6:18(10:13/mi) 147/154bpm [1502b/mi] 52cal
1) 1.31mi - 9:14(7:02/mi) 87/107bpm [612b/mi] 28cal
Add a comment
1) 0.62mi - 10:05(16:13/mi) 79/90bpm [1281b/mi] 49cal 57/68rpm
2) 0.58mi - 15:31(26:56/mi) 84/112bpm [2263b/mi] 59cal 33/88rpm Add a comment
|
1) 2.57mi - 14:40(5:42/mi) 115/130bpm [656b/mi] 86cal
Add a comment
Add a comment
Beginners plus week 6
Enjoyable run with 2 runners today. My legs were only marginally stiff at the beginning, then it felt very nice and easy for the entire run. We made an effort to run on trails rather than tarmac and my legs appreciated that. I managed to keep my HR mostly in Z1 which is pretty good for the pace. Happy with this, another easy 4 miler tomorrow, then it's race day. 1) 0.62mi - 6:17(10:07/mi) 128/138bpm [1295b/mi] 50cal 2) 0.62mi - 6:30(10:27/mi) 128/134bpm [1338b/mi] 48cal 3) 0.62mi - 6:28(10:25/mi) 130/137bpm [1353b/mi] 53cal 4) 0.62mi - 6:25(10:20/mi) 127/138bpm [1312b/mi] 48cal 5) 0.62mi - 6:28(10:24/mi) 131/138bpm [1362b/mi] 50cal 6) 0.62mi - 6:20(10:12/mi) 130/135bpm [1326b/mi] 48cal 7) 0.62mi - 6:25(10:19/mi) 128/136bpm [1321b/mi] 47cal 8) 0.62mi - 6:31(10:29/mi) 127/133bpm [1331b/mi] 41cal 9) 0.62mi - 6:01(9:41/mi) 126/133bpm [1219b/mi] 47cal 10) 0.19mi - 1:59(10:37/mi) 127/131bpm [1348b/mi] 16cal
1) 3.11mi - 17:41(5:42/mi) 118/141bpm [672b/mi] 107cal
2) 0.34mi - 1:56(5:44/mi) 126/142bpm [723b/mi] 13cal Add a comment
|
1) 0.62mi - 12:40(20:23/mi) 80/125bpm [1630b/mi] 46cal 48/106rpm
2) 0.15mi - 2:36(16:49/mi) 66/73bpm [1110b/mi] 13cal 55/62rpm Add a comment
1) 0.62mi - 14:00(22:32/mi) 79/93bpm [1780b/mi] 51cal 31/63rpm
2) 0.62mi - 11:18(18:10/mi) 83/106bpm [1508b/mi] 48cal 40/109rpm 3) 0.22mi - 5:17(24:26/mi) 82/90bpm [2004b/mi] 18cal 30/67rpm Add a comment
1) 0.77mi - 5:03(6:33/mi) 94/116bpm [616b/mi] 19cal
Add a comment
|
1) 0.62mi - 11:35(18:39/mi) 104/121bpm [1939b/mi] 56cal 56/65rpm
2) 0.04mi - 59(22:19/mi) 99/103bpm [2210b/mi] 3cal 45/59rpm Add a comment
Recovery walk home via the bakery
my legs were grateful for a nice and easy walk after a hard race 1) 0.62mi - 12:14(19:42/mi) 96/109bpm [1891b/mi] 49cal 49/64rpm 2) 0.62mi - 9:59(16:04/mi) 106/122bpm [1704b/mi] 48cal 56/87rpm 3) 0.62mi - 15:07(24:19/mi) 95/111bpm [2310b/mi] 57cal 39/65rpm 4) 0.62mi - 10:16(16:31/mi) 98/108bpm [1618b/mi] 46cal 60/120rpm 5) 0.06mi - 1:22(21:15/mi) 92/97bpm [1955b/mi] 5cal 39/62rpm Add a comment
AOK FrΓΌhlingslauf 10k (SRL #4)
I felt a bit sluggish during the warm up bit as soon as the countdown went, I was all dialed in. I knew from the track session that I needed about 190-195 W to run around 4:30 min/km so I focused on that. Pace was very flakey, Garmin struggled in the park so I couldn't really rely on the pace it was showing. At times, it dropped to 8:30 m/m even though I was still going at 190 W. It had rained pretty hard at the beginning so the paths in the park were very slippery. I didn't have any problems though, navigated the tricky bits well. The wind along the river on the return straight was quite strong, felt like running uphill. I kept a steady pace and effort throughout, averaged 194 W and I got a new critical power of 193 W. Last week, I averaged only 183 W for 7:15 average pace so that's a huge increase on power output and I think that I ran at about 7:05-10, regardless of what Garmin was showing. In the SRL, I managed to keep my competition at bay, won my category with 1:41 ahead of runners up Annett and 2:15 ahead of 3rd Natalia. As a prize, I got the traditional primrose flower pot and a voucher for 2 people to go to the local minigolf course. I'll use that with a friend later in spring. At home, I'll have to clean my muddy shoes. I was wondering how much the course was actually short (my Garmin measured the shortest distance, most people had 6.05-15 mi) and drew it on the map. It is actually fairly accurate with the detour around the fountain. I think it was short last year when we were allowed to run right around it but with the extra turn to the left, it was actually 10k: gmap-pedometer.com When I looked at the Garmin GPS trace, it has me off the path in the park, cutting some distance each time I ran through the park. Still, I think that 43:10 is a bit flattering - effort would indicate about 44 min. I may have taken a few tighter corners than the gmap pedometer for a 9.9k or so. 1) 0.62mi - 4:21(7:00/mi) 157/164bpm [1099b/mi] 42cal 2) 0.62mi - 4:38(7:28/mi) 166/169bpm [1239b/mi] 48cal 3) 0.62mi - 4:35(7:23/mi) 167/170bpm [1233b/mi] 48cal 4) 0.62mi - 4:36(7:25/mi) 167/170bpm [1238b/mi] 48cal 5) 0.62mi - 4:35(7:23/mi) 169/171bpm [1248b/mi] 48cal 6) 0.62mi - 4:33(7:19/mi) 169/171bpm [1235b/mi] 48cal 7) 0.62mi - 4:35(7:23/mi) 170/172bpm [1254b/mi] 48cal 8) 0.62mi - 4:32(7:18/mi) 171/172bpm [1248b/mi] 48cal 9) 0.62mi - 4:34(7:21/mi) 170/172bpm [1250b/mi] 48cal 10) 0.31mi - 2:11(7:02/mi) 172/173bpm [1211b/mi] 23cal 16th Mar 2024, 4:03pm
Bowman πΈπͺ wrote: Speedy! Nice effort!16th Mar 2024, 4:18pm
riggys99 wrote: Well raced16th Mar 2024, 5:07pm
tipsku wrote: Thank you :) It was a rainy, windy and muddy race so I'm really pleased with the time and the effort. 16th Mar 2024, 6:01pm
riggys99 wrote: Even better given conditions16th Mar 2024, 6:59pm
Mark J π³πΏ wrote: Great running, especially in the conditions.16th Mar 2024, 7:09pm
tipsku wrote: Thank you :)17th Mar 2024, 3:48am
Eater of hills wrote: Brilliant run in challenging conditions. Well done Tipsku.π Add a comment
Warm up run with rucksack to race HQ
Just as the cold front moved through, I had to leave the house to run to the race venue. I had looked at radar and found that it would probably stop raining by the time the race was on but I would get soaked before. Indeed, I got there pretty wet but luckily only had 15 min to down a gel, lock my bag in the locker room and then head to the start. No time to think, just go. 1) 0.62mi - 5:33(8:56/mi) 132/148bpm [1180b/mi] 46cal 2) 0.62mi - 6:01(9:41/mi) 147/153bpm [1423b/mi] 45cal 3) 0.62mi - 5:47(9:18/mi) 140/150bpm [1303b/mi] 38cal 4) 0.58mi - 6:48(11:48/mi) 146/158bpm [1724b/mi] 51cal 16th Mar 2024, 6:57pm
Mark J π³πΏ wrote: Boo to getting soaked.16th Mar 2024, 7:08pm
tipsku wrote: Yes, the timing of the cold front passage was bad. I'm glad it stopped raining at the start of the race. Add a comment
Add a comment
|
1) 0.62mi - 6:19(10:10/mi) 119/134bpm [1209b/mi] 42cal
2) 0.62mi - 6:25(10:19/mi) 134/143bpm [1382b/mi] 51cal 3) 0.62mi - 6:09(9:54/mi) 138/147bpm [1366b/mi] 51cal 4) 0.62mi - 5:41(9:08/mi) 152/158bpm [1388b/mi] 53cal 5) 0.62mi - 5:56(9:33/mi) 151/158bpm [1442b/mi] 54cal 6) 0.62mi - 5:52(9:27/mi) 151/157bpm [1427b/mi] 53cal 7) 0.42mi - 3:58(9:33/mi) 153/157bpm [1461b/mi] 37cal Add a comment
|
P&D W8 D1: 30k Long Run ft. 20k with Annett + beginners week 7
After submitting my BSc dissertation earlier today, I had a late sumptuous lunch with cake afterwards. My stomach was still very full when it was time to run. Thank you for the patience with me, Annett, I needed a few km to get going. After that, it was a lovely run and I felt good. We went down Wildpark along the river, across the bridge and then back up the other side. When we were in Palmengarten, we realized that we had to pick up the pace a bit to make it back in time. 5 km at steady pace followed until I could turn right to meet the beginners. After about 10 min waiting for everyone, we set off on a park tour of Leipzig. Johannapark, Clara-Zetkin-Park, Die Nonne and Palmengarten for a nice and gentle 6k. My legs were grumbling a bit after stopping but I found my stride again. I had a few returning runners so time flew by catching up. After a few light stretches, I set off for the final 4k home. I took a fruit bar and then convinced the legs to keep running. They were really stiff after stopping for another 10 min. I made it home in 3:10 hours, my longest run this year so far. 1) 0.62mi - 6:54(11:07/mi) 115/126bpm [1279b/mi] 49cal 2) 0.62mi - 7:08(11:29/mi) 117/128bpm [1343b/mi] 49cal 3) 0.62mi - 6:22(10:14/mi) 125/136bpm [1280b/mi] 49cal 4) 0.62mi - 6:19(10:09/mi) 133/139bpm [1351b/mi] 50cal 5) 0.62mi - 6:15(10:03/mi) 137/146bpm [1377b/mi] 52cal 6) 0.62mi - 6:13(10:00/mi) 140/147bpm [1399b/mi] 52cal 7) 0.62mi - 6:01(9:40/mi) 142/147bpm [1373b/mi] 50cal 8) 0.62mi - 6:03(9:45/mi) 140/147bpm [1364b/mi] 50cal 9) 0.62mi - 6:06(9:49/mi) 142/147bpm [1394b/mi] 51cal 10) 0.62mi - 6:01(9:42/mi) 142/145bpm [1376b/mi] 50cal 11) 0.62mi - 5:59(9:37/mi) 141/147bpm [1357b/mi] 49cal 12) 0.62mi - 6:05(9:47/mi) 139/143bpm [1360b/mi] 49cal 13) 0.62mi - 6:03(9:45/mi) 136/142bpm [1326b/mi] 48cal 14) 0.62mi - 6:01(9:41/mi) 139/144bpm [1346b/mi] 50cal 15) 0.62mi - 5:53(9:28/mi) 140/145bpm [1325b/mi] 49cal 16) 0.62mi - 5:46(9:17/mi) 138/150bpm [1281b/mi] 45cal 17) 0.62mi - 5:21(8:37/mi) 146/151bpm [1257b/mi] 46cal 18) 0.62mi - 5:25(8:44/mi) 154/162bpm [1344b/mi] 51cal 19) 0.62mi - 5:21(8:37/mi) 155/159bpm [1336b/mi] 51cal 20) 0.62mi - 5:48(9:20/mi) 147/158bpm [1371b/mi] 47cal 21) 0.62mi - 7:06(11:26/mi) 127/134bpm [1453b/mi] 50cal 22) 0.62mi - 7:04(11:23/mi) 132/135bpm [1502b/mi] 50cal 23) 0.62mi - 6:56(11:10/mi) 131/143bpm [1463b/mi] 51cal 24) 0.62mi - 7:07(11:28/mi) 131/140bpm [1502b/mi] 50cal 25) 0.62mi - 7:21(11:49/mi) 130/138bpm [1537b/mi] 48cal 26) 0.62mi - 7:01(11:18/mi) 134/144bpm [1514b/mi] 53cal 27) 0.62mi - 6:34(10:35/mi) 130/140bpm [1375b/mi] 46cal 28) 0.62mi - 6:29(10:26/mi) 136/142bpm [1418b/mi] 49cal 29) 0.62mi - 6:18(10:08/mi) 137/143bpm [1388b/mi] 51cal 30) 0.62mi - 6:24(10:19/mi) 136/143bpm [1402b/mi] 49cal 31) 0.05mi - 38(12:29/mi) 132/135bpm [1647b/mi] 4cal 18th Mar 2024, 7:37pm
Bowman πΈπͺ wrote: Nice lr18th Mar 2024, 9:35pm
ptr_runner wrote: Congratulations on the dissertation!! 18th Mar 2024, 10:07pm
Velociraptor wrote: Good work :)18th Mar 2024, 10:20pm
usc215 wrote: i also don't like breaks during the runs ;)18th Mar 2024, 11:03pm
tipsku wrote: Thank you. I'm happy with the day overall. Everything went to plan π
And yes, stopping during a long run is bad. My legs think they're done and when they realize they have to carry on, they refuse to move at first. 18th Mar 2024, 11:08pm
riggys99 wrote: Nice work. The stopping and starting must be a killer on the legs. Good luck with the dissertation. Any day with cake in it is a good day π18th Mar 2024, 11:26pm
Fenland Flier wrote: I don't like stop starting which is why I don't take photos when out running. Add a comment
1) 0.62mi - 12:00(19:19/mi) 105/120bpm [2029b/mi] 51cal 53/64rpm
2) 0.62mi - 19:04(30:41/mi) 88/112bpm [2701b/mi] 59cal 33/70rpm 3) 0.62mi - 10:23(16:43/mi) 86/99bpm [1437b/mi] 44cal 56/66rpm 4) 0.62mi - 10:46(17:19/mi) 95/112bpm [1646b/mi] 48cal 57/67rpm 5) 0.48mi - 8:59(18:42/mi) 86/94bpm [1609b/mi] 38cal 49/66rpm Add a comment
1) 0.3mi - 4:56(16:34/mi) 97/109bpm [1608b/mi] 26cal 55/68rpm
Add a comment
|
-
|