Miles:
5427 total / 576 in 2017
Goal:

Looking to break 4:00 hours in the marathon this year.

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Entries

  1. RUN
    good 20.56 km 02:08 10:02 pace

    Given the hangover I woke up with this morning, I wasn't really sure how this run would go. The weather was perfect, cool and overcast. A friend joined for the first 9k and we ran along the ha... read more

  2. RUN
    10.39 km 01:03 09:49 pace

    Drizzly, humid morning but good for a run. Felt good the last few km so picked up the pace.

  3. RUN
    good 10.4 km 01:05 10:02 pace

    Short by .6km, but was running short on time and was getting stuck at every traffic light.

    Light rain and very humid out

  4. RUN
    14.75 km 01:24 09:12 pace

    2km warmup;
    10km tempo pace (goal 5:35/k);
    2.75km cool down

    Tired legs, took a few k to find the right tempo pace and then took some effort to hold on.

    Overall I've been starting to look fo... read more

  5. RUN
    11 km 01:05 09:27 pace

    2km warmup;
    5x 1km, 400m recovery;
    2km recovery

    May as well have moved the treadmill into a sauna, gym without a/c in summer is meh!

  6. RUN
    alright 8.84 km 00:58 10:32 pace

    Off my goal distance by a little more than 1k. Chose the hottest day of summer to skip my morning run so had to battle out the evening heat

  7. RUN
    13.12 km 01:20 09:51 pace

    Sometimes the hardest part of a run is lacing up your shoes and going out the door. Hot and humid given my late start time, but otherwise and enjoyable run.

  8. RUN
    good 13.13 km 01:19 09:41 pace

    Easy mid-distance run. Was supposed to be recovery/easy pace but ended up a little faster but without the extra effort.

  9. RUN
    good 10.13 km 01:05 10:17 pace

    Heavy legs today, kept the pace easy for recovery.

  10. RUN
    14.75 km 01:22 08:59 pace

    Tempo run
    2k warmup;
    10k tempo (5:43, 5:33, 5:29, 5:25. 5:28, 5:17, 5:27, 5:18, 5:13, 5:18);
    2.75k cool down

  11. RUN
    10.5 km 01:00 09:14 pace

    1600m warmup;
    6x800m (4:00), 400m recovery;
    2100m cool down

    Followed by crunches, lunges and squats with weight

  12. RUN
    good 9.46 km 00:59 10:05 pace

    Route was ,5km short - but considering I didn't even want to get out of bed this morning, I'm happy I got this workout in.

  13. RUN
    17.27 km 01:49 10:07 pace

    4K solo; then 9k with a friend around the Alster; solo 4K home. About 75f/22c, so a bit hot for me, but felt amazing the whole run

  14. RUN
    good 10.38 km 01:05 10:01 pace

    Took a few km to warm up, but felt good the second half of the run despite the heat and humidity

  15. RUN
    good 10.23 km 01:07 10:30 pace

    Easy run. Tried a new old route to switch things up. This training plan is no joke when it comes to 'cumulative fatigue', I've been super tired this week

  16. RUN
    14.75 km 01:24 09:06 pace

    2km warmup;
    10k tempo (5:39, 5:46, 5:40, 5:33, 5:38, 5:29, 5:29, 5:24, 5:23, 5:15)
    2.75km cool down

  17. RUN
    great 11.5 km 01:06 09:16 pace

    1.5km warmup;
    8x 600m (2:55), 400 m recovery;
    2km cool down

  18. RUN
    good 9 km 01:03 11:15 pace

    Casual run around the Alster with KT. Gorgeous summer morning.

  19. RUN
    14.67 km 01:26 09:28 pace

    Run around the Alster with Oli. Naturally Hamburg decided to dump rain on the last 3 day weekend of summer. Overall good run

  20. RUN
    good 10.08 km 01:05 10:26 pace

    Had zero motivation to get this run in today - but can't be in the habit of skipping workouts during this training cycle. Ended up being a nice run.