Miles:
2333 total / 301 in 2012
Goal:

improve my 10K time 3 Half-Marathons in 2011 & Full Marathon in 2012

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  • 15 miles
  • 03:12 time
  • 2080 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. Alun's Photo Alun
    FIT
    good AMTV Gym 00:55

    wasn't quite into it tonight, so kept it short.

    about 22 hours ago
  2. Alun's Photo Alun
    RUN
    alright easy2work 9.62 km 00:55 09:08 pace

    Not quite as easy, but ok. Just when you think spring is on it's way......... you wake up and it's snowing :-o I was tempted to give my run a miss but on the other hand what's a little bit of snow ... read more

    1 day ago
    • Simon X.
      Simon X. Congrats
      Simon X. Congrats:

      Schnee ist doch eine schöne Sache! Und Gratuliation zum Sieg über den Schweindehund!

      1 day ago

    • Show 9 more comments...
    • Nathan W.
      Nathan W.
      Nathan W.

      It sounds like your weather is a couple of days behind mine! Great running.

      about 24 hours ago • Like • 1 person

    • Gerrit O.
      Gerrit O. Nice Job
      Gerrit O. Nice Job:

      War aber ne ziemliche matschige Neuschneeangelegenheit, zumindestens auf asphaltierten Wegen! Sauber das du trotzdem laufen warst!

      about 23 hours ago

  3. Alun's Photo Alun
    RUN
    good easy2home 14.82 km 01:22 08:55 pace

    A windy way home from work. Finished work a lot later than intended, so didn't quite get in the full 16km as planed, but ok.
    The first 6km were terrible, my pace and pulse were all over the place, ... read more

    2 days ago via Garmin   
  4. Alun's Photo Alun
    RUN
    great Sunday easy 9.53 km 00:53 09:00 pace

    just a short Sunday run, to get my km up to 70 for the week :-)
    Wanted to stretch my legs after playing table-tennis this morning for my club in the North German Oberliga (4th div.) in Rostock. (we... read more

    3 days ago via Garmin   
  5. Alun's Photo Alun
    RUN
    good 23.01 km 02:08 08:57 pace

    Wet & windy LSD! Had intended on only doing around 18km today but after reading Patrick's HM report (http://www.dailymile.com/people/kimbia/entries/12981453) I was inspired to also do at least ... read more

    4 days ago via Garmin   
    • Saqeb L.
      Saqeb L.
      Saqeb L.

      wow, wtg Alun

      4 days ago • Like • 1 person

    • Show 16 more comments...
    • Alun
      Alun
      Alun

      Thanks everyone :)
      @Jenson, yes! I've entered The Frankfurt Marathon end of October :)
      @Simon: Jackeen gibt es viele, ich hab eins von Saucony, die ich sehr gut finde. Wichtig finde ich an eine Jacke ist das sie ein Windstopper-Membran hat, bei langen läufer hält es gut gegen auskühlung.

      3 days ago • Like

    • Msasa
      Msasa
      Msasa

      Good effort getting this completed Alun, that was challenging weather.

      2 days ago • Like

  6. Alun's Photo Alun
    FIT
    great Aqua fit 00:45

    A round of Aqua Jogging, not quite the second run as intended. But during the day my right shin started aching, so I decided to try out a round of aqua jogging, something I've been meaning to try f... read more

    5 days ago
  7. Alun's Photo Alun

    So much for the 10% rule........
    "When Running Up Mileage, 10 Percent Isn’t the Cap" NYT Article
    http://www.nytimes.com/2011/06/21/health/nutrition/21best.html

    5 days ago
  8. Alun's Photo Alun
    RUN
    good easy2work 9.25 km 00:51 08:55 pace

    Although not quite so easy this morning, but good :-) A lot of puddles to run around.
    See if I can get around to doing another run this afternoon......

    weather: 3°C light drizzle

    5 days ago
  9. Alun's Photo Alun
    FIT
    great tabletennis + core 01:30

    good evening at the tabletennis club. After an 1+ of tt did a good 25 min core & stretching (which was badly needed after the run erlier)

    7 days ago
  10. Alun's Photo Alun
    RUN
    good work2home 10.85 km 00:56 08:17 pace

    Nice run home from work, with a couple of km @4:30 / km just to mix it up a bit. But didn't too much or too long as I had tabletennis after.
    spring could be on it's way......

    Weather: 3°C dry

    7 days ago
  11. Alun's Photo Alun
    FIT
    good AMTV Gym 01:10

    At last a gym with a bit more room to move, new year is long gone ;)

    8 days ago
  12. Alun's Photo Alun
    RUN
    good WU / CD TM Gym 6.59 km 00:37 09:05 pace

    Very good day of training. :)

    8 days ago
  13. Alun's Photo Alun
    RUN
    good easy2work 11.58 km 01:04 08:52 pace

    Another easy run to work, this is becoming a habit of mine ;)
    A little of sleet and snow was lying on the street, which made some parts a little slippy, but in all a good morning run and the weath... read more

    8 days ago
  14. Alun's Photo Alun
    RUN
    good Short Sunday Easy Höltigbaum 12.78 km 01:13 09:10 pace

    Just a short enjoyable run to finish an easy week of running.
    It had snowed over night so the fields in the nature area were covered in a white blanket, which seemed to make the run very peaceful. ... read more

    10 days ago via Garmin   
  15. Alun's Photo Alun
    RUN
    good Along The River Wandse 9.28 km 00:50 08:41 pace

    Just a short morning wake up run, to get the day underway :)
    enjoy your weekend :)
    weather -4°C dry

    11 days ago via Garmin
  16. Alun's Photo Alun
    RUN
    good Before work easy 14.02 km 01:18 08:57 pace

    A pre-work run today, as this afternoon we have a company meet up & evening do, so no chance of going for a run later.
    Went well, wasn't to cold apart from the wind, but at the end it started t... read more

    13 days ago
  17. Alun's Photo Alun
    RUN
    great easy2work 9.82 km 00:55 09:00 pace

    Good easy run to work, decided to use the "warm period" today (only -2°C) before we go back to -10° or so tomorrow. Was a bit late getting out but still took a slightly longer route ;)

    ... read more

    14 days ago
  18. Alun's Photo Alun
    RUN
    great TM CD 3.5 km 00:20 09:20 pace

    Good TM to finish off the evening
    2° elevation

    15 days ago
  19. Alun's Photo Alun
    FIT
    great AMTV Gym 01:10

    Great workout arms, legs & core

    15 days ago
  20. Alun's Photo Alun
    RUN
    great TM warm up for gym 5.35 km 00:30 09:01 pace

    Good warm up before gym workout.
    2° elevation

    15 days ago