| Location: Baden-Württemberg,Germany Member Since: Oct 29, 2007 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Started running in 2004.
PR's
10k 37:44 Sülzbach May 08
Half 1:24:22 Bottwartal Oct 06
Marathon: 3:06:18 Antalya Mar 08 Short-Term Running Goals: Train consistently.
Sub 37:30 10k
Finally break that longstanding 1/2M time
Run a sub 3:00 marathon.
Have a crack at a 5k, an uphill only race, a 50k. Long-Term Running Goals: 2:55 marathon
37:00 10k
1:22 1/2 marathon
Place 1st in my age category. Personal: I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 366.20 | 0.00 | 25.50 | 9.20 | 400.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
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A.M. Nice and warm 6°C (43°F) temp, short and easy recovery run on woodland trails. Total 12,1k in 1:01:52, av pace 5:07/k, 8:14/mi.
P.M. At last light evenings, easy pace run, more or less a reversal of this mornings route. 6 x 100m strides to finish. Total 11,5k in 55:23, av pace 4:49/k, 7:45/mi. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 5.00 | 0.00 | 16.60 |
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A.M. Cool and pretty windy. Goal was 4 x 2k with 1/2k rec at 4:00/k. Warmup was 5k at an easy pace, then the 2k's as follows: 1. 8:00, 2. 8:08, 3. 8:12, 4. 8:07. Cooldown for a couple of k. Missed my target but it did blow some cobwebs away. Total 16,6k in 1:14:14, av pace 4:28/k, 7:12/mi.
P.M. Short distance hill run with 3 circuits around the top before jogging back down. Windy and cool. Total 10.2k in 50:44, av pace 4:59/k, 8/mi. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
| A.M. Cold, wet and windy for a med-long run on woodland trails with as many hills as I could cram in which I think ended up as six. Bärlauch (Bear's garlic) is coming through in the woods giving a nice wiffy aroma to accompany the run. In England it is simply called Wild Garlic, the German name is a little more inventive stemming from the days when bears where present in the woods and dug up the roots to eat. It is back in fashion in German cookery and Bärlauch recipes abound. Total 25,3k in 2:05:47, av pace 4:58/k, 8min/mi. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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A.M. Cool and misty for this mornings trail run. Recovery pace and with some hill bounding. Total 12k in 58:57, av pace 4:55/k, 7:54/mi.
P.M. A little warmer this evening and dry, horrible wintry weather predicted for the weekend so I took the opportunity to get out again and enjoy the good conditions. Hilly trail run w/ 6 x 100m strides to finish. Total 13k in 1:04:51, av pace 4:59/k, 8:02/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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A.M. I was sat eating my porridge this morning, looking out of the window at the pouring rain thinking this is going to be a character building run. I drove the car out a little to run in a different area, surprise, surprise – the only car in the woodland carpark. I reluctantly got underway, 5k warmup on very muddy horsey trails, then 8k fartlek. This was enjoyable, shifting through all the gears on short and long stretches purely by whim. Followed up with a 2k steep hill climb which was a killer. By now I was really cold and wet through, I took a quicker way back for the last 5k along a country road passing a farmhouse with a handpainted sign outside „Holzofenbrot" (wood oven bread), I could smell the woodsmoke and imagined the family inside snug and warm around the fire. Got back to the car, grabbed my nice clean dry towel out of the boot which my frozen hands promptly dropped into the mud…growl. Total 20k in 1:31:38, av pace 4:35/k, 7:22/mi | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A.M. After yesterday's muddy fun I wimped out of a trail run and ran an out and back along a asphalted cycle way in the valley. Typical April weather, rain, hail and then sun, all in the mixing pot. I kept to an easy comfortable pace that was very even all the way through, at the end I felt I could have easily ran more but felt it provident to stop. Total 21k in 1:40:39, av pace 4:48/k, 7:43/mi. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
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A.M. Winter strikes back with a last ditch attempt (hopefully) to thwart the onset of Spring…and it would have to be on long run day. Freezing cold, snow showers, and the worst of all a strong headwind to km17 that froze my jaw and cheeks and was just plain knackering. Pretty steady run, I ate a mini mars bar at km20, started to get stomach ache at km24 and had to make an undignified scramble into the bushes 4k later. I won’t point an accusing finger at an innocent little chocolate bar, the culprit might have been the water I drank which was very cold. Usual hard slog uphill at the end, better than last week but much room for improvement to get back to where I was in Jan/Feb. Total 36,3k in 2:48:56, av pace 4:39/k, 7:29/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| A.M. I had a hard knot in my left quad last week, this morning after yesterday’s long run the quad was sore. Run was a recovery jog on a cold and frosty morning, afterwards the muscle was painful when pressed and when lifting my knee, it seems like I’ve picked up a thigh strain. Total 14,2k in 1:14:39, av pace 5:15/k, 8:28/mi. P.M. Binned the 2nd run which made me feel miserable so I persuaded my wife to go out for a short walk with me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.70 | 0.00 | 0.00 | 0.00 | 17.70 |
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A.M. Quad still sore, instead of the planned speedwork ran an easy run instead. Drizzle, on hilly trails, especially no pounding downhill and a slow initial 5k to warmup. Total 18k in 1:28:28, av pace 4:55/k, 7:55/mi.
P.M. Short evening run in the rain. Quad felt a little better after 15 mins of slow jogging, kept the route as flat as possible. Total 10,5k in 52:13, av pace 4:58/k, 8-/mi. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. It rained cats & dogs this morning from start to finish and I was cold and drenched through. Easy paced run on a mix of asphalt and muddy trails, one big hill and some wee bumps. My left quad felt a lot better but still a little stiff and sore, I ran the downhills gently to continue to nurse it along and I shall continue with icing, heat, salbe etc. Total 21k in 1:38:11, av pace 4:40/k, 7:31/mi.
This is from an interview with Tom Ostler.
"Injury and illness are the result of overtaxing one's energy reserves and are, in almost all cases, not the result of accident. A properly conditioned runner, whose body can handle even more than the daily training load, is virtually injury- and sickness-proof."
"Injury and illness are serious threats to the future improvement of the athlete and can, with reasonable care, be avoided. The trick is to maintain at all times a sense of overall well-being and freshness, which in turn is the best insurance of good health."
I was feeling chesty with a sore throat and a washed out feeling this afternoon. I obviously haven’t got the "trick." I always want to do more, I know improvements will come with consistent high mileage and interspersed quality sessions, it’s just difficult to know where the border line is. I’d planned to go out for a second short run this evening, it pains me not to but I’ll skip it and hopefully have a sense of overall well-being and freshness tomorrow. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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A.M. Felt fresher this morning so dropping the 2nd run last night was a good call. Also I was encouraged by two things, I stretched my quad before running and there was no pain, and it was dry for the first time in ages. Trail run with 2 longer hill sprints, still going cautious on the steeper downhills. Finished with some strides, called it a day after the 6th when my quad started to ache a little. Feel a lot happier though. Total 19,4k in 1:27:13, av pace 4:30/k, 7:14/mi. P.M. Couldn't persuade my wife to join me for a short evening run, shortly after I set off the heavens opened and I got drenched. Sensible foresight ah. Recovery jog for 6,5k in 33:36, av pace 5:10/k, 8:19/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. Warm and dry, easy warmup for 5k, then fartlek for about 8k followed by cooldown. Legs felt a bit weary this morning. Total 16,6k in 1:14:18, av pace 4:29/k, 7:12/mi. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A.M. No stress, very comfy easy pace run this morning. Turned the watch round and ran pace and distance by feel, exploring a few nooks and crannies off route along the way. Total 21k in 1:42:34, av pace 4:53/k, 7:52/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.40 | 0.00 | 0.00 | 0.00 | 22.40 |
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A.M. Warm with a light wind, 12°C/53°F for a long run. Started well enough, faded in the middle and then funny enough after the long hill ascent I felt better and picked up again. Total 36k in 2:52:16, av pace 4:47/k, 7:42/mi.
In my running magazine I read a good article about the role of Natrium in endurance sport. I sweat a lot when I run but have never calculated how much until today.
The formula given is: Sweatrate (l/h) = [(Weight after the run – amount drunk in liters) – Weight before the run] / running time (min) x 60 min.
So for me I weighed 68,5 kg before the run. 66,1 kg after the run, (I was surprised, I checked 3 times, it is right) I took 4 small water bottles in my bumbag, each holds 125ml which makes 0.5l drunk in 172 mins.
My sweatrate today then was: [(66,1 – 0.5) – 68,5] / 172 x 60 = -1.01 l/h.
A liter per hour seems to me a considerable amount for the conditions today. Last May I ran a hill marathon and it was unexpectedly hot, in the 80’s (F). I walked at every water stop, drank and poured water over my head, but despite this at the end I was dizzy, felt nauseous and suffered from cramps, crawling in over the last few k and loosing 4 places. It’s an interesting problem to solve. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. Cooler, half of yesterday's temp, light rain. Recovery run 12,2k in 1:01:50. av pace 5:04/k, 8:09/mi.
P.M. Short hill run to finish the day. Total 8,7k in 42:28, av pace 4:53/k, 7:51mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 5.00 | 0.00 | 16.80 |
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A.M. Cold with icy rain. 5k warmup, 4k (15:57), 1,5k easy, 4k (16:04), 4,5k cooldown. Total 19k in 1:22:42, av pace 4:21/k, 7/mi.
P.M. 8k recovery jog in 40:36. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| A.M. Cold weather still, I felt tired this morning after poor sleep and it was an autopilot run, easy pace on muddy hilly trails. My right achilles felt tender initially and after 1k I stopped and stretched my calves which were pretty tight, it did the trick. Total 23,6k in 1:53:57, av pace 4:50/k, 7:46/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| A.M. Recovery run with 8 x 100m strides. 12,1k in 1:00:35. P.M. Recovery run, 8k in 40:50. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| A.M. Pouring of rain this morning and I futilely waited until midday hoping it would stop. In the end I went out on a short easy run up to the Annasee and back. No one else out and just a solitary honking coot on the lake, we looked briefly at each other and then parted ways. Total 10k in 48:25. | | Add Comment |
| | Race: |
Erligheimer Volkslauf (6.2 Miles) 00:38:34, Place overall: 9, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Time to start racing again to end lack of cheesecake complaints from my spouse. I am trying this year to run as many new races as I can instead of repeating favourites so we drove 30 mins out to Erligheim for a 10k Volkslauf. Weather - it was cold and very misty that unfortunately didn’t lift until long after the race was over. Profile, the course was 2 x 5k rounds, first k was in town with lots of twists and turns and cobblestones, gradual 25m incline to the 1,5k point, then gradual downhill, followed by a steep incline of 40m just before the 3k point, 4th k was wavy and then the last k was fast downhill. I warmed up by following the course in the contra direction for a couple of k and back. This was a mistake, I should have followed the course through the town and remembered the turns. 1k splits: 1. 3:34, 2. 3:44, 3. 4:19, 4. 3:54, 5, 3:33 6. 3:48, 7. 3:50, 8. 4:23, 9. 3:57, 10. 3:32 The first round was hard and steady, I had focused myself on a young runner that usually finishes 30secs to a minute in front of me. I at least wanted to keep him in sight throughout the race. This worked until the beginning of the 2nd round in town, I lost him and also missed a left turn marker, my mistake as the course was well marked with arrows on posts. I ran straight on, realised something was wrong, stopped, looked back and was waved back by a following runner. This had cost me about 10-12 secs and 2 places. I was really annoyed and determined to get my placing back and put on a hard surge uphill to regain my place. The two following runners then overtook me on the downhill, I overtook them again on the steep uphill and then I held them off on the wavy 9th k but I was tiring and knew what was going to happen. Sure enough, the last k mad dash downhill, both overtook me and I couldn’t keep up with them. Consolation coffee and cake in the sports hall rounded up the morning. I thanked the young lad that had waved me back on course, he told me he had thought I was trying to take a short cut which horrified me as I believe in fair play and cannot stand cheats. One last thing, the 2nd place woman overall races regularly in the area, she ran a fairly hard 10k course in 51:31 and she is 66 years old. Not bad ah! | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| A.M. I felt a bit weary for today's long run, I decided to run a 30k loop rather than the normal 35k, I bolted on 2k at the end but that was enough. My shoulders were aching from yesterday, I must have been rowing rather than running. Easy pace 32,2k in 2.38:08. av pace 4:55/k, 7:54/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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A.M. Rainy recovery run with 6 x 100m strides. Total 12,1k in 1:00:36, av pace 5:01/k, 8:04/mi.
P.M. Another rainy run, easy pace. Apple blossom compensates for the weather. Total 9k in 42:44, av pace 4:45/k, 7:38/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 3.00 | 12.10 |
| A.M. Cool and misty. Prep work for a hill race on Sat. Slow warmup for 3,5k, then 4 x 1200m w/400 rec, I was gunning for 4:30 but missed it on every one. Ran 4:32, 4:32, 4:31, 4:34. Each time I lost it on the last 400 round. Finished with a 9,5k hard hill run. Total 19,4k in 1:26:42, av pace 4:28/k, 7:12/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| A.M. Rainy, muddy trail run but the woods are getting greener by the day, a delight to see. Felt a bit weary, pushed hard on two longer hill climbs but other than that relaxed easy running. Finished with 6 x 100m strides. Total 17,4k in 1:22:37, av pace 4:45/k, 7:38/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. 2 castles slow pace mud splattered legs run. Total 16,4k in 1:24:04, av pace 5:08/k, 8:15/mi. | | Comments(1) |
| | Race: |
Ottilienberglauf (6.2 Miles) 00:40:26, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
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Hill race over 10k with approx 250m (820ft) of ascent.
Start time was 17:00 Weather: warm and sunny, ~20°C/68°F Price €4.50
Profile: 400m stadium round then easy uphill to km1. Wavy to km 2.8 where the first long hill climb began over 1k long with a 17% slope, downhill to km 5, then the 2nd 1k long hill climb, steep downhill for 1.5k, 15% slope and then the last hill between km8 and 9 but with only 50m (165ft) height ascent. Last k downhill with 300m stadium round to the finish line.
This was an attempt at a harder type of hill race, I wasn’t too sure what to expect and was hoping for a time under 42 mins. I didn’t use the garmin as I found it distracting last race.
The first 400m round felt easy but I figured these guys know the course so I tucked myself in at 5th place. We left the stadium through a gate straight into woodland and uphill, I was immediately overtook by a young lad, I concentrated on keeping the leaders in sight. I was overtook again by a white shirt runner on a downhill section but on the first hard hill climb I regained my 6th position. I concentrated on keeping a fast but steady pace uphill and felt ok. Then it was the first steep downhill losing all the height gain, I was overtook again by white shirt and I went all out to keep up with him but he was gaining ground. At the 5k marker I glanced at my watch, 20:05. Then came the 2nd hill climb and I slowly clawed some ground back on white shirt, near the top I was overtook by a following blue shirt runner who put an amazing surge on and overtook white shirt as well and left us for dust. 2,5k to go. Steep downhill again where I again lost ground, then the last hill, smaller but boy was that tough, the km markers seemed to take forever to appear. Again I could gain some ground uphill but loose it downhill. The last k downhill into the stadium was a hard hard drive, I entered the stadium in 8th place, the runner in front finishing 20 secs before me. No threat behind me but I keep it max to the finish line as the time is added on as part of a series. The commentator over the microphone announced in english, „Welcome to Eppingen Ian" which was a nice touch.
Straight into the massage tent which was painfully good and hopefully helped towards a speedy recovery. A celebratory Pils vom Fass with Johanne and a shared portion of chips completed the day. A different sort of race scene here, with inspiring poster boards of mountain races with breathtaking views. I bought a mountain race journal that profiles all the races in Germany, France, Austria and Switzerland and hope to have a go at a few now I’ve dipped my toes in the water.
Conclusion: I was pleased with my performance, I was more motivated this week and felt I gave it max effort throughout, even when tired at the end. The time and placing was better than I anticipated. What is obvious is I need to work on my downhill speed, I can gain uphill only to loose it downhill. I felt I was going as fast as I could on the day but I need to get something extra here to pose a greater challenge. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A.M. After yesterday's race I ran with Johanne today for a short recovery jog over 8k in 46:35. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.90 | 0.00 | 0.00 | 0.00 | 21.90 |
| A.M. Warm spring weather (20°C/68°F) for my long run. Steady, easy run pace, drank 125ml water at 10k, then every 5k. Felt pretty good for the first 30k, last 5k a little more torturous. Weight before: 68.3kg, after: 65,6kg. Total 35.2k in 2:47:18, av pace 4:45/k, 7:38/mi. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| A.M. Very tired after being awake for hours in the middle of the night. Light rainfall for a short autopilot recovery jog. Total 12,1k in 1:02:12, av pace 5:08/k, 8:16/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 9.30 | 0.00 | 13.10 |
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A.M. Warm and dry this morning and I felt good after sleeping a full 8 hours. I ran down and up the cycle path in the valley to keep the terrain flat.
Warmup for 3k, then 15k tempo run at 1/2m pace in 59:42, av pace 3:59/k, 6:24/mi. Cooldown 3,1k to make up the 1/2m distance. 1k tempo splits:
4:00, 4:01, 3:58, 3:59, 3:57,
4:01, 4:04, 3:55, 3:56, 3:59,
3:59, 4:01, 4:01, 3:57, 3:54.
Total 21,1k in 1:28:18, av pace 4:11/k, 6:44/mi.
This felt a good and enjoyable workout. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 366.20 | 0.00 | 25.50 | 9.20 | 400.90 |
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