tipsku

Last on at 11pm, 26th May 2024

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STATUS marathon training in full swing

Cybi Striders | LG eXa Leipzig

Races
286
Miles
21984
Miles
51
Miles
7712
Miles
3157
WAVA
72.47%
Mile
6:34
5000m
22:11
5k
20:33
5M
36:07
10k
43:10
10M
1:19:25
Half
1:37:42
20M
3:04:59
Mara
3:27:26
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 best bit of advice that you would give to new runners, bikers and swimmers? Don't worry about pace or speed, just get out there and get it done consistently. Consistency is key. Listen to your body, when it wants rest, let it rest.

Recent Blogs
Race report: a premiere for me, 5000 m City Championships on the track	3rd May
Race report: Leipzig Marathon, it’s PB time again!	Apr 2024
P&D 12/55 Week 12 – race week and summary	Apr 2024
Special feature: global marathon weather forecast	Apr 2024
P&D 12/55 week 11: tapering and dealing with the heat	Apr 2024

My parkrun
No parkrun selected

Recent Training
27th May	General	3.1mi	18:08
27th May	General	0.5mi	8:59
27th May	Strength	0mi	7:06
27th May	Yoga	0mi	11:31
27th May	General	4.4mi	49:37

Planned Races
Sommerabendlauf LC Auensee	31st May
Störmthaler See Lauf	23rd Jun
Tannheimer Radmarathon	7th Jul

12 Month Benchmarks	Run	Bike
Mile	6:34	1:48
5k	22:08	7:24
5mi	36:33	12:14
10k	46:26	15:21
10mi	1:15:07	26:21
Half	1:42:26	43:38
20mi	2:36:58	1:13:18
Mara	3:26:05	1:37:59

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1500 Run 2000 Swim 5 Walk 444

Recent Threads
100 miles a month in 2024
Trader: New Game
Rundle
The sub 3.30 marathon thread
Do you duo? LINGO that is.
The Sub 3:15 Marathon Thread

Buddies (14)

Followers (17)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	16															6:36 66.44	6:34 66.78	6:34 6:34/mi	66.78
2mi	1			17:16 53.33														17:16 8:38/mi	53.33
5000m	54																22:11 69.07	22:11 7:08/mi	69.07
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	50		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	32	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	1:46:27 63.41	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	30		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	3:27:26 67.03	3:27:26 7:55/mi	67.03
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
23 Jun	Störmthaler See Lauf Confirmed			10km
31 May	Sommerabendlauf LC Auensee Confirmed			7km
2024		Result	WAVA	Distance
4 May	Bärlauchblütenlauf		0.00	10km
28 Apr	Leipzig Stadtmeisterschaft Bahn 5000 m PB	22:11.94	69.02	5000m
21 Apr	Leipzig Marathon PB	3:27:26	67.03	26.2mi
7 Apr	Muldentaler Städtelauf HM SB	1:46:27	63.41	13.1mi
1 Apr	Fetch Virtual 5K Challenge SB	22:11	69.07	5km
1 Apr	April Virtual Mile PB	6:34	66.78	1mi
30 Mar	Internationaler Öpfinger Osterlauf	48:19	64.75	10km
16 Mar	Leipziger AOK Frühlingslauf 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	6:59	62.79	1mi
1 Mar	Fetch Virtual 5K Challenge	22:18	68.71	5km
1 Feb	February Virtual Mile	6:54	63.55	1mi
1 Feb	Fetch Virtual 5K Challenge	22:39	67.65	5km
27 Jan	10 km Winterlauf TSV Wahren	47:14	66.23	10km
20 Jan	Winter Marathon Leipzig, half marathon	2:30:41	44.80	13.1mi
1 Jan	January Virtual Mile	7:31	58.34	1mi
1 Jan	Fetch Virtual 5K Challenge	23:34	65.01	5km
2023		Result	WAVA	Distance
31 Dec	Silvesterlauf Sigmaringen	22:09	69.17	5km
1 Dec	Fetch Virtual 5K Challenge SB	22:09	69.17	5km
1 Dec	December Virtual Mile SB	6:36	66.44	1mi
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 Völki PB	1:37:42	69.09	13.1mi
1 Oct	October Virtual Mile	7:12	60.90	1mi
1 Oct	Fetch Virtual 5K Challenge	22:39	67.65	5km
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	September Virtual Mile	6:41	65.61	1mi
1 Sep	Fetch Virtual 5K Challenge	24:10	63.40	5km
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	Störmthaler See Lauf	54:10	57.37	10km
2 Jun	Sommerabendlauf LC Auensee PB	1:06:54	66.09	14km
1 Jun	June Virtual Mile	7:25	58.75	1mi
6 May	Bärlauchblütenlauf SB	44:05	70.49	10km
1 May	May Virtual Mile	6:46	64.39	1mi
23 Apr	Leipzig Marathon SB	3:29:36	65.88	26.2mi
15 Apr	Küchenholz parkrun	24:19	62.61	5km
1 Apr	April Virtual Mile	6:51	63.61	1mi
18 Mar	Leipziger AOK Frühlingslauf	46:14	67.21	10km
11 Mar	Messepokallauf SB	32:21	66.46	7km
4 Mar	Fockeberglauf 6 km PB	28:37	65.37	3.8mi
1 Mar	March Virtual Mile	7:09	60.94	1mi
1 Feb	February Virtual Mile	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	Küchenholz parkrun	24:22	62.48	5km
8 Jan	Oberschwäbische Crosslaufserie Vogt	36:11	61.18	7.2km
2022		Result	WAVA	Distance
19 Nov	Auewaldlauf 10 km	49:41	62.55	10km
12 Nov	Stadtmeisterschaft Cross	33:03	65.05	7km
5 Nov	Fockeberglauf 12 km SB	1:01:58	62.81	12.4km
16 Oct	Leipzig Half Marathon at Völki SB	1:41:30	66.05	13.1mi
1 Oct	Leipziger City-Trail	53:49	57.74	10km
11 Sep	Sportscheck Run Leipzig	34:46	43.79	5km
3 Sep	Sportscheck Run Erfurt PB	24:02	66.58	5.25km
20 Aug	Dresdner Nachtlauf PB	54:34	67.70	11.8km
13 Aug	Küchenholz parkrun	29:08	52.25	5km
6 Aug	Ravensburger Triathlon	16:39 / 57:15 / 27:58	0.00	0.75km/25km/5.3km
23 Jul	Schlegeis 3000 Trailrun PB	4:21:34	21.42	11mi
18 Jun	Küchenholz parkrun	23:21	64.82	5km
2 Jun	LG eXa Leipzig Stundenlauf	8 / 0	0.00	1hr
28 May	Leipziger Nachtlauf	48:48	63.28	10km
18 May	Bärlauchblütenlauf	48:50	63.24	10km
8 May	Goitzsche Marathon SB	3:51:46	59.21	26.2mi
7 May	Chemnitzer Nachtlauf	24:36	61.53	5km
5 May	LG eXa Leipzig Stundenlauf #2 (Second hour run of the year)	7 / 0	0.00	1hr
31 Mar	LG eXa Leipzig Stundenlauf #1 (first hour run of the year)	8 / 0	0.00	1hr
26 Mar	Küchenholz parkrun SB	22:39	66.83	5km
19 Mar	Leipziger AOK Frühlingslauf SB	44:44	69.03	10km
12 Mar	Messepokallauf SB	32:34	65.62	7km
5 Mar	Fockeberglauf 6 km SB	29:30	63.04	3.8mi
26 Feb	Winter Marathon Leipzig	4:44:44	48.20	26.2mi
2021		Result	WAVA	Distance
19 Sep	Guinness World Records™ Official Attempt Run (10 km / 6.2 mi)	1:12:37	42.53	10km
21 Aug	Leipzig 50km / 100 km Ultramarathon PB	9:50:07	51.03	80km
18 Jul	Dolomyths Sky Race - Golden Trail Series #3	4:24:51	25.01	13.1mi
4 Jul	Virtual Stockholm 10k SB	44:29	69.02	10km
5 Jun	Pride Day virtual 5k SB	21:58	68.55	5km
30 May	Sámi Marathon Finland virtual SB	4:48:09	47.37	26.2mi
2020		Result	WAVA	Distance
31 Dec	Virtual Erfurter Silvesterlauf SB	48:43	63.02	10km
29 Nov	PHRC Three Brothers 45.75 km virtual run challenge PB	5:16:55	47.34	45.75km
11 Jul	Human Nature 10k virtual run	50:36	60.36	10km
25 Apr	Stop Coronavirus virtual 5k	26:05	57.46	5km
22 Apr	Shrieking Shack 6km virtual run (PHRC ) PB	34:15	52.71	6km
29 Feb	parkrun Küchenholz SB	25:17	59.27	5km
2019		Result	WAVA	Distance
31 Dec	36. Silvesterlauf Sigmaringen	31:04	48.24	5km
14 Sep	Bodensee Marathon Kressbronn	4:04:54	55.47	26.2mi
7 Sep	parkrun Küchenholz SB	27:00	55.51	5km
17 Aug	Leipzig 50km / 100 km Ultramarathon PB	4:50:21	56.92	50km
14 Jul	Lausitzer Seenland Marathon SB	3:47:53	59.37	26.2mi
14 Apr	Leipzig Halbmarathon SB	1:57:51	55.66	13.1mi
2018		Result	WAVA	Distance
31 Dec	35. Silvesterlauf Sigmaringen SB	22:51	65.32	5km
6 Oct	parkrun Küchenholz	23:27	63.65	5km
16 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	25:50	0.00	6.1mi
22 Jul	Füssen Königsschlösser Romantik Marathon	3:56:16	57.07	26.2mi
22 Apr	Leipzig Marathon SB	3:45:27	59.81	26.2mi
31 Mar	Internationaler Öpfinger Osterlauf	1:39:48	65.46	13.1mi
24 Mar	Leipziger AOK Frühlingslauf	46:20	65.32	10km
10 Mar	Messepokallauf PB	31:41	66.19	7km
4 Mar	Anglesey Half Marathon 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 Öpfinger Osterlauf	1:46:39	61.04	13.1mi
9 Apr	Borders League - New Brighton PB	41:22	60.69	5.2mi
12 Mar	Wrexham Marathon SB	3:45:03	59.76	26.2mi
5 Mar	Borders League - Helsby (Manley Mere) PB	38:09	64.51	5.1mi
19 Feb	Village Bakery Half Marathon SB	1:42:29	63.52	13.1mi
12 Feb	Nick Beer 10km Memorial Race SB	47:35	63.36	10km
22 Jan	Border League - Deeside	32:57	64.19	4.4mi
21 Jan	Twin Piers 10k	48:56	61.61	10km
14 Jan	Penrhyn parkrun	24:37	60.24	5km
2016		Result	WAVA	Distance
4 Dec	Border League Birkenhead Park	40:01	65.22	5.4mi
6 Nov	Borders League - Chester	36:18	66.43	5mi
30 Oct	Abergele 5 Mile Road Race	43:32	55.39	5mi
29 Oct	Snowdonia Marathon	3:52:19	57.89	26.2mi
9 Oct	Border League - Caernarfon	45:30	66.26	10km
2 Oct	4 Lakes race / ras 4 llyn PB	2:44:22	57.41	30km
18 Sep	Ras y Cob	21:20	69.51	5km
11 Sep	Ras 5K Awyr Las	23:17	63.69	5km
4 Sep	Caernarfon 10k	46:37	64.67	10km
13 Aug	Helsinki Marathon	3:37:24	61.86	26.2mi
7 Aug	Vale of Clwyd 5k	22:19	66.45	5km
31 Jul	Holyhead breakwater race SB	36:17	66.26	5mi
23 Jul	Aberystwyth parkrun	21:50	67.76	5km
20 Jul	Race The Train - Caernarfon PB	20:33	71.99	5km
6 Jul	Llanfairpwll 5k	22:36	65.46	5km
17 Jun	6. Ulmer Laufnacht 50/80/100k PB	10:12:00	48.46	50mi
21 May	Ffrith 5k incl. N-Wales Champs	21:51	67.71	5km
2 May	Milton Keynes Marathon SB	3:36:22	62.03	26.2mi
23 Apr	Penrhyn parkrun	22:38	65.36	5km
26 Mar	Internationaler Öpfinger Osterlauf SB	1:42:29	63.33	13.1mi
20 Mar	Borders League - Tattenhall SB	45:12	66.47	10km
6 Mar	Anglesey Half PB	1:38:02	66.74	13.2mi
21 Feb	Rhyl 10 mile PB	1:19:25	62.20	10mi
7 Feb	Nick Beer 10k	47:27	63.32	10km
30 Jan	Penrhyn parkrun	23:32	62.86	5km
23 Jan	Twin Piers 10k	46:47	64.22	10km
10 Jan	Oberschwäbische Crosslaufserie Lauf 2 Birkenhard	31:58	61.37	6.6km
2015		Result	WAVA	Distance
31 Dec	32. Silvesterlauf Sigmaringen	23:06	64.04	5km
18 Oct	Abingdon Marathon SB	3:33:00	63.02	26.2mi
11 Oct	Borders League - Capenhurst	36:34	65.74	5mi
4 Oct	4 Lakes race / ras 4 llyn SB	2:48:59	55.70	30km
3 Oct	Treborth Cross Country League	27:03	52.71	3mi
13 Sep	Lake Vyrnwy Half Marathon SB	1:43:47	62.54	13.1mi
6 Sep	Caernarfon 10k SB	47:16	63.56	10km
26 Jul	Holyhead Breakwater Race PB	36:07	66.39	5mi
22 Jul	Race The Train - Caernarfon SB	21:05	70.04	5km
11 Jul	6. Brunnenfestlauf Reute	51:50	57.79	10km
3 Jul	3. Strong Run Aulendorf PB	57:35	53.66	6.4mi
27 Jun	Brixen Dolomiten Marathon	6:09:23	36.29	26.2mi
17 Jun	Deiniolen 10k	51:00	58.74	10km
13 Jun	Penrhyn parkrun	23:50	61.96	5km
6 May	Rhostryfan 10k	47:55	62.52	10km
8 Mar	Border League - Prestatyn PB	39:22	66.76	8.8km
15 Feb	Village Bakery Half Marathon	1:44:25	62.01	13.1mi
24 Jan	Penrhyn parkrun	23:29	62.88	5km
17 Jan	Penrhyn parkrun	23:43	62.27	5km
11 Jan	Border League Birkenhead Park	41:06	63.13	5.4mi
2014		Result	WAVA	Distance
13 Dec	Penrhyn parkrun	22:38	65.25	5km
30 Nov	Llanfairpwll 5k (Santa Run)	24:03	61.40	5km
29 Nov	Penrhyn parkrun	23:33	62.71	5km
22 Nov	Penrhyn Parkrun	24:23	60.56	5km
9 Nov	Athens Classic Marathon	3:46:39	59.15	26.2mi
2 Nov	Abergele 5 Mile Road Race	38:22	62.49	5mi
5 Oct	MBNA Chester Marathon SB	3:34:59	62.36	26.2mi
14 Sep	Lake Vyrnwy Half Marathon SB	1:40:04	64.70	13.1mi
6 Sep	Plas Newydd 5k	23:07	63.88	5km
24 Aug	Allgäu Panorama Marathon	1:45:01	61.65	13.1mi
3 Aug	North Wales Half Marathon	1:53:19	57.04	13.1mi
23 Jul	Race the Train Caernarfon	22:45	64.83	5km
29 Jun	Runfest Wales half marathon	1:42:19	63.17	13.1mi
22 Jun	Caerphilly 10k	46:51	63.79	10km
18 Jun	Deiniolen 10k road race	51:59	57.49	10km
30 May	Deganwy Dash SB	36:29	65.58	5mi
21 May	Suncentre 5k SB	22:10	66.53	5km
7 May	Rhostryfan 10k	47:10	63.36	10km
23 Apr	Border League Race 7 Deestriders. PB	42:50	61.81	5.52mi
19 Apr	Internationaler Öpfinger Osterlauf	1:48:01	59.83	13.1mi
6 Apr	Greater Manchester Marathon	3:37:15	61.67	26.2mi
30 Mar	Cheshire 10k SB	45:09	66.19	10km
23 Mar	Border League - Deeside	31:55	65.79	4.4mi
9 Mar	Stafford 20 relay race leg 1 PB	1:05:00	62.08	8.27mi
2 Mar	The Island Race - Anglesey Half Marathon	1:42:41	62.94	13.1mi
23 Feb	Rhyl 10 Mile Race SB	1:20:55	60.77	10mi
16 Feb	Wrexham Half Marathon long course 13.8 miles PB	1:48:53	62.74	13.8mi
2 Feb	Border League Abergele	36:52	64.89	5mi
2013		Result	WAVA	Distance
31 Dec	30. Silvesterlauf Sigmaringen approx. 5 km PB	23:11	65.29	5.13km
15 Dec	Borders League - Helsby (Wigg Island) PB	41:19	63.84	5.5mi
24 Nov	Conwy Half Marathon	1:58:23	54.59	13.1mi
26 Oct	Snowdonia Marathon	4:17:37	52.01	26.2mi
6 Oct	MBNA Chester Marathon SB	3:44:53	59.58	26.2mi
22 Sep	4 Lakes 30 km Race SB	2:53:22	54.12	30km
15 Sep	Lake Vyrnwy Half Marathon SB	1:43:20	62.55	13.1mi
1 Sep	Caernarfon 10k	49:02	60.95	10km
4 Aug	North Wales Half Marathon	2:04:49	51.78	13.1mi
28 Jul	Holyhead Breakwater Race	42:33	56.14	5mi
24 Jul	Race the Train Caernarfon SB	21:59	67.03	5km
20 Jul	International Snowdon Race PB	2:06:28	36.83	9.5mi
5 Jul	1. Strong Run Aulendorf	51:28	57.95	10km
29 Jun	Brixen Dolomiten Marathon	5:23:11	41.45	26.2mi
19 Jun	Deiniolen 10k road race	52:37	56.68	10km
16 Jun	sport in the port 10k	47:31	62.77	10km
2 Jun	Bangor 10k SB	47:23	62.94	10km
29 May	Suncentre 5k	22:22	65.89	5km
21 May	Joe Brown Tuesday night series Race 6: Great Orme PB	46:59	41.52	4.1mi
11 May	Ras Moel Eilio Fell Race PB	1:47:52	36.06	8mi
8 May	Rhostryfan 10k	52:08	57.21	10km
28 Apr	Greater Manchester Marathon	3:48:31	58.62	26.2mi
24 Apr	Border League - Wrexham PB	29:10	65.21	4mi
30 Mar	LLandudno easter 5K Prom Dash	22:38	65.11	5km
3 Mar	Anglesey Half Marathon	1:45:47	61.02	13.1mi
23 Feb	Moel Y Ci fellrace	1:02:15	38.37	5mi
17 Feb	Village Bakery Half Marathon	1:48:37	59.43	13.1mi
3 Feb	Cybi Border League Race SB	39:17	60.80	5mi
13 Jan	Borders League - Birkenhead	41:41	63.17	5.5mi
2012		Result	WAVA	Distance
31 Dec	Silvesterlauf Sigmaringen PB	48:53	62.49	10.23km
16 Dec	Border League - Christleton (Chester Tri) PB	44:24	63.71	5.9mi
18 Nov	Conwy Half Marathon SB	1:49:08	59.14	13.1mi
11 Nov	Border League - Capenhurst (Ellesmere Port) PB	41:36	62.12	5.4mi
27 Oct	Snowdonia Marathon	4:16:48	52.17	26.2mi
21 Oct	Border League - Caernarfon	49:33	60.19	10km
7 Oct	MBNA Chester Marathon SB	3:54:36	57.10	26.2mi
2 Sep	Caernarfon 10k SB	48:36	61.37	10km
29 Jul	Holyhead Breakwater Race SB	39:36	60.25	5mi
21 Jul	International Snowdon Race SB	2:07:10	38.56	10mi
18 Jul	Race the Train Caernarfon SB	21:43	67.84	5km
26 Jun	Llanberis fell race (Tuesday night series)	43:41	43.51	4mi
19 May	10. Bad Waldseer Lauffieber	4:11:04	53.36	26.2mi
9 May	Rhostryfan 10k	48:51	60.95	10km
25 Apr	Deestriders Final Border League Race SB	31:03	61.21	4mi
17 Apr	Mynydd Mawr	56:37	35.20	4.19mi
10 Apr	Foel Lus	37:14	47.82	3.75mi
7 Apr	LLandudno easter 5K Prom Dash	23:04	63.87	5km
3 Apr	Moel Tryfan	31:15	45.44	3mi
1 Apr	Border League - Christleton (Chester Tri) PB	44:53	59.99	9.06km
11 Mar	Stafford 20 PB	3:04:59	54.59	20mi
26 Feb	Border League - Mold SB	41:50	58.19	5.1mi
8 Jan	Border League Abergele	40:38	58.71	5mi
2011		Result	WAVA	Distance
11 Dec	Borders League - Tattenhall PB	51:52	56.34	6.1mi
4 Dec	Cybi Striders Santa Run - Fun Run PB	17:16	53.33	2mi
13 Nov	Border League Birkenhead Park	45:17	56.99	5.4mi
29 Oct	Snowdonia Marathon SB	4:44:09	47.15	26.2mi
4 Sep	Caernarfon 10k	54:26	54.70	10km
21 Aug	Säge-Triathlon Bad Saulgau	10:36 / 45:48 / 31:26	0.00	0.5km/21.5km/5.6km
23 Jul	8 hours run/bike, 10k, HM and Mara event cancelled due to flooding	/ /	0.00	0km/150miles/26.2miles
4 Jun	Dartmoor Discovery 32.2 PB	6:21:44	44.78	32.2mi
22 May	Llandudno 10 mile race SB	1:26:42	56.52	10mi
23 Apr	Internationaler Öpfinger Osterlauf	2:15:11	47.69	13.1mi
19 Mar	Rhayader Round the Lakes SB	3:14:16	51.98	20mi
27 Feb	Village Bakery Half Marathon SB	1:49:36	58.83	13.1mi
13 Feb	The Nick Beer 10Km memorial race SB	50:25	59.00	10km
23 Jan	Menai 10k	51:54	57.31	10km
2010		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:55:50	55.66	13.1mi
31 Oct	Athens Classic Marathon SB	4:33:37	48.96	26.2mi
26 Sep	Anglesey half marathon	2:05:25	51.41	13.1mi
3 Apr	Internationaler Öpfinger Osterlauf SB	55:59	53.09	10km
2009		Result	WAVA	Distance
18 Jul	Federsee Halbmarathon SB	2:01:53	52.90	13.1mi
11 Apr	Internationaler Öpfinger Osterlauf PB	44:53	49.45	7.5km
2003		Result	WAVA	Distance
12 Jul	Aulendorfer Triathlon	8:49 / 46:03 / 31:39	0.00	450metres/22km/5km
2000		Result	WAVA	Distance
5 Aug	Ravensburger Triathlon	12:05 / 1:04:46 / 30:29	0.00	0.75km/25km/5.3km
30 Jul	Aulendorfer Triathlon	8:30 / 48:28 / 27:03	0.00	450metres/22km/5km
1999		Result	WAVA	Distance
25 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	22:32	0.00	6.1mi
1998		Result	WAVA	Distance
26 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	24:10	0.00	6.1mi
8 Aug	Ravensburger Triathlon	12:04 / 57:56 / 30:06	0.00	0.75km/25km/5.3km
24 Jul	Aulendorfer Triathlon	7:04 / 45:34 / 27:59	0.00	450metres/22km/5km
1997		Result	WAVA	Distance
13 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	23:12	0.00	6.1mi
9 Aug	Ravensburger Triathlon	12:05 / 59:41 / 30:06	0.00	0.75km/25km/5.3km
18 Jul	Aulendorfer Triathlon	/ /	0.00	450metres/22km/5km
1996		Result	WAVA	Distance
14 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	25:59	0.00	6.1mi
19 Jul	Aulendorfer Triathlon	/ /	0.00	450metres/22km/5km
4 Jun	400 m time trial in St Johann	6:30	0.00	400m
1995		Result	WAVA	Distance
9 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	27:46	0.00	6.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	39	21	36	48	23	0	0	0	0	0	0	0	168
2024	107	212	215	153	87	0	0	0	0	0	0	0	774
2024	38	54	110	249	85	0	0	0	0	0	0	0	536
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	136	140	118	100	87	64	66	61	22	71	1081
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 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
2.1mi, 38:29 Walk - General First of May walk to ice cream parlour I managed to get 2 flavours I've never had before, lime-basil and buckthorn. It was very yummy, not that sweet with a very nice aroma composition. 1) 0.62mi - 11:05(17:50/mi) 82/99bpm [1462b/mi] 47cal 48/91rpm 2) 0.62mi - 10:02(16:09/mi) 90/106bpm [1454b/mi] 44cal 60/123rpm 3) 0.62mi - 13:28(21:41/mi) 85/95bpm [1843b/mi] 45cal 52/64rpm 4) 0.2mi - 3:54(19:42/mi) 81/94bpm [1595b/mi] 14cal 47/62rpm Add a comment	0.6mi, 11:09 Walk - Commute Walk home from Penny with full bags 1) 0.57mi - 11:09(19:40/mi) 97/114bpm [1908b/mi] 44cal 57/64rpm Add a comment 2.7mi, 22:16 Bike - Commuting Ride to Penny #21525 After the running group, I was stocking up for the weekend, went on a shopping spree in Penny. Fridge full now! 1) 2.69mi - 22:16(8:17/mi) 101/121bpm [836b/mi] 92cal Add a comment 0mi, 16:17 Cross - Yoga Stretches with the group after the run Add a comment 5.2mi, 56:56 Run - Coaching Beginners plus week 4 While there were heavy thunderstorms in the South and West, we still enjoyed sunshine and 20°C in Leipzig. I met 10 runners at the GSZ and we discussed where to go. Karl-Heine-Kanal was the choice of the day which was nice because we could decide how far we wanted to go, 7-11 km, all possible. I started the run nice and easy until we were down at the canal, then we picked up the pace. It was a bit on the warm side, but I enjoyed the run a lot. It felt good to run after 2 rest days from running. I'm still a bit in recovery mode, RHR a bit higher than usual so I won't be doing any track sessions yet. Maybe next week, I'll be able to restart training properly. 1) 0.62mi - 7:04(11:23/mi) 146/161bpm [1662b/mi] 54cal 2) 0.62mi - 7:29(12:03/mi) 128/143bpm [1543b/mi] 52cal 3) 0.62mi - 6:33(10:33/mi) 131/138bpm [1382b/mi] 51cal 4) 0.62mi - 6:44(10:50/mi) 135/142bpm [1464b/mi] 53cal 5) 0.62mi - 6:50(11:00/mi) 133/138bpm [1462b/mi] 51cal 6) 0.62mi - 6:47(10:56/mi) 134/139bpm [1464b/mi] 52cal 7) 0.62mi - 6:44(10:51/mi) 132/138bpm [1431b/mi] 51cal 8) 0.62mi - 6:29(10:26/mi) 134/146bpm [1398b/mi] 49cal 9) 0.19mi - 2:15(11:43/mi) 131/147bpm [1534b/mi] 16cal Add a comment 2.4mi, 16:14 Bike - Commuting Ride to GSZ #39172 Still very warm today, 23°C at 7 pm. 1) 2.42mi - 16:14(6:43/mi) 120/151bpm [805b/mi] 101cal Add a comment 0.1mi, 2:02 Walk - Commute Bike hunting 1) 0.12mi - 2:02(16:44/mi) 99/106bpm [1656b/mi] 10cal 51/81rpm Add a comment 1.3mi, 25:26 Walk - Commute Walk to pick up my BSc certificate Walk to see Ms Isenberg who had my BSc papers to certify that I have graduated with a degree in meteorology. Woohoooo! 1) 0.62mi - 10:32(16:57/mi) 98/119bpm [1661b/mi] 46cal 58/64rpm 2) 0.62mi - 11:40(18:46/mi) 94/110bpm [1764b/mi] 44cal 52/64rpm 3) 0.1mi - 3:14(33:03/mi) 115/132bpm [3801b/mi] 19cal 23/59rpm Add a comment	1.4mi, 23:24 Walk - General Recovery walk home from WLP After about 4 miles of running, I had enough and decided to do a recovery walk home to give my legs some love before tomorrow's race. 1) 0.62mi - 9:44(15:39/mi) 103/123bpm [1612b/mi] 46cal 61/87rpm 2) 0.62mi - 9:58(16:03/mi) 99/116bpm [1589b/mi] 46cal 56/67rpm 3) 0.19mi - 3:42(19:36/mi) 94/108bpm [1842b/mi] 16cal 50/65rpm Add a comment 4.1mi, 37:15 Run - Strides 4 mi easy session with some strides I ran past the pharmacy, picked up my prescription and then ran over to the GSZ to check on the lost&found box and then back. It was quite windy but perfect temperatures. I added some strides to the run to move the legs before the 10k tomorrow. 1) 0.62mi - 5:11(8:21/mi) 127/142bpm [1061b/mi] 41cal 2) 0.62mi - 5:36(9:00/mi) 139/146bpm [1251b/mi] 51cal 3) 0.62mi - 5:55(9:31/mi) 133/142bpm [1266b/mi] 46cal 4) 0.62mi - 5:44(9:13/mi) 139/145bpm [1282b/mi] 49cal 5) 0.62mi - 5:57(9:34/mi) 136/151bpm [1302b/mi] 49cal 6) 0.62mi - 5:52(9:27/mi) 138/145bpm [1303b/mi] 50cal 7) 0.32mi - 3:01(9:29/mi) 141/148bpm [1338b/mi] 26cal Add a comment	3.5mi, 22:52 Bike - Commuting Ride home from LVB via Völki #23073 I found a bike right at the edge of the forest and the app also played ball today. Nice ride home with 53 m, not bad for Leipzig 1) 3.11mi - 17:57(5:47/mi) 117/132bpm [676b/mi] 108cal 2) 0.41mi - 4:55(12:06/mi) 112/138bpm [1356b/mi] 23cal Add a comment 0.4mi, 20:05 Walk - Commute Walk to nextbike After the race, I walked back to Connewitz to take a nextbike home 1) 0.44mi - 20:05(45:38/mi) 85/103bpm [3879b/mi] 57cal 20/107rpm Add a comment 6.2mi, 46:28 Run - Race Bärlauchblütenlauf 10k race I suffered a bit in the warmth yesterday in the 10k. At the start, it was 15.5°C, warming up to 17°C. Not that warm but a relative humidity of over 70% made it harder. I started sensibly at 4:40 min/km pace (7:30 m/m) but when Annett went past me after 1 km, I tried to stay with her and run 4:30 (7:15) which only went well for about 2k, then I had to let her go. I ran steady 4:40-4:44 pace for the remaining 7k (7:30-7:38 m/m) which is a decent threshold effort for me. My HR also didn't skyrocket at all, even though I wanted to race harder. AVG HR was 166 which is rather low, more like a HM effort, only 4 bpm higher than in the marathon. My body wasn't having it on the day. I'm at the end of my cycle which probably contributed to not being able to push harder. As a result, my legs are perfectly fine today, no DOMS, my RHR was lower today than yesterday, too. Still finished 4th overall, 2nd in F40 behind Annett who came very close to 45 min. 46:25 official time. I probably won't be troubling any PBs over the next couple of months if it's warm to hot but I'll try to improve my overall running speed in the meantime until autumn. 1) 0.62mi - 4:39(7:29/mi) 157/166bpm [1176b/mi] 45cal 2) 0.62mi - 4:30(7:14/mi) 167/169bpm [1208b/mi] 47cal 3) 0.62mi - 4:35(7:23/mi) 166/169bpm [1226b/mi] 48cal 4) 0.62mi - 4:42(7:34/mi) 166/169bpm [1256b/mi] 49cal 5) 0.62mi - 4:45(7:39/mi) 166/169bpm [1269b/mi] 50cal 6) 0.62mi - 4:43(7:35/mi) 166/169bpm [1258b/mi] 48cal 7) 0.62mi - 4:40(7:31/mi) 167/170bpm [1256b/mi] 48cal 8) 0.62mi - 4:43(7:36/mi) 168/170bpm [1277b/mi] 49cal 9) 0.62mi - 4:42(7:33/mi) 168/169bpm [1270b/mi] 49cal 10) 0.6mi - 4:28(7:28/mi) 169/171bpm [1263b/mi] 47cal 4th May 2024, 1:54pm Velociraptor wrote: Well raced :) 4th May 2024, 5:49pm riggys99 wrote: Nice race hope it went well 5th May 2024, 4:14pm tipsku wrote: Thank you. It wasn't quite what I wanted (45 min) but I had a great threshold session that will be useful for the training block to come. 5th May 2024, 4:18pm riggys99 wrote: You have also had a hard couple of weeks with marathon PB track races etc. A good few weeks with speed/threshold will be good for your next marathon. Still a good result 5th May 2024, 11:46pm tipsku wrote: yes, I think my body just wants some normal training and no more racing :-) I have 4 weeks where I won't race. 6th May 2024, 12:56am riggys99 wrote: Enjoy you will keen to race in 4 weeks time Add a comment 0mi, 5:40 Cross - Strength Dynamic warm up before the race Add a comment 0.6mi, 7:26 Run - Warm Up Warm up before the race I ran down from Windscheidstraße to the race venue. Had to look for Kati who had the bibs. 1) 0.55mi - 7:26(13:29/mi) 130/151bpm [1754b/mi] 50cal Add a comment 2.8mi, 18:07 Bike - Commuting Ride to Südvorstadt #23595 I found a bike and rode down to the edge of the flex zone, close to the race HQ 1) 2.84mi - 18:07(6:23/mi) 117/147bpm [747b/mi] 104cal Add a comment	7.5mi, 1:10:27 Run - Medium Long Run 12 km MLR with a fastish finish I waited until sunset so that it would be a bit cooler. I ran one of my favourite routes in the East of Leipzig, thought of extending it to 15k but a developing blister at 8k made me rethink that and I headed back on the normal route. 12k done, longest run since the marathon, no pain, no niggles, no heavy legs, happy with that. Little anecdote: In Stötteritz, a guy was walking along the pavement in front of me. When he heard me approaching, he started jogging. I closed in on him, he accelerated a little more but I still caught him and overtook him without much trouble. Pace required: about 8:20 m/m, felt nice and smooth on the downhill, managed to get to MP there. 1) 0.62mi - 5:55(9:32/mi) 130/145bpm [1238b/mi] 49cal 2) 0.62mi - 5:38(9:04/mi) 142/146bpm [1287b/mi] 51cal 3) 0.62mi - 5:46(9:16/mi) 143/146bpm [1325b/mi] 52cal 4) 0.62mi - 5:57(9:35/mi) 142/148bpm [1360b/mi] 51cal 5) 0.62mi - 6:07(9:50/mi) 143/150bpm [1407b/mi] 53cal 6) 0.62mi - 5:55(9:31/mi) 146/149bpm [1389b/mi] 52cal 7) 0.62mi - 5:47(9:19/mi) 146/152bpm [1360b/mi] 51cal 8) 0.62mi - 6:00(9:39/mi) 149/153bpm [1438b/mi] 53cal 9) 0.62mi - 5:49(9:22/mi) 149/156bpm [1396b/mi] 53cal 10) 0.62mi - 5:29(8:50/mi) 154/162bpm [1360b/mi] 51cal 11) 0.62mi - 5:31(8:52/mi) 149/154bpm [1321b/mi] 48cal 12) 0.62mi - 6:07(9:51/mi) 141/149bpm [1389b/mi] 50cal 13) 0.05mi - 26(9:15/mi) 141/143bpm [1304b/mi] 4cal 5th May 2024, 9:30pm Velociraptor wrote: Well done :) Nice to have someone to play with on the run :) 5th May 2024, 9:39pm tipsku wrote: Thank you, it was enjoyable. And yes, I always find it funny when people want to run with me and then give up after 30 seconds. During marathon training, I was on a long run with about 12 miles to go. A couple of guys were barbecuing in a garden that was next to the cycle path. One of them came over and wanted to join me and I told him that I had another 19k to go and he was welcome to join me, I didn't mind company on long runs, time passes quicker. His face was priceless. :-) 5th May 2024, 10:38pm riggys99 wrote: Nice run. I often get kids/teenagers trying to run along with me but they normally give up after 10 seconds or so. Going through a village last summer i had a few kids running with me who where playing knock knock run. 5th May 2024, 11:06pm usc215 wrote: glad you've recovered from the marathon! :) I can just imagine the guy's face: my neighbour asked me the other day how far I was running. when I said it was a short 16km run today, his eyes got really big :) 6th May 2024, 5:24am Bowman 🇸🇪 wrote: Nice one tip! Always fun to have some company on the way :) 7th May 2024, 8:21pm tipsku wrote: I appreciate some company, especially kids. It's a nice opportunity to tell them that they are doing well, even if they run just a little bit with me. Hopefully, they'll keep up with some exercise. And yes, non-runners don't understand distances the way we do :-) Add a comment 2.3mi, 38:30 Walk - General Afternoon walk to the bakery I wanted something for coffee so I walked over to Lukas and got a nice 'Quarktasche'. It was yummy. Still quite windy, but the showers have finally passed. 1) 0.62mi - 9:21(15:03/mi) 87/100bpm [1309b/mi] 48cal 62/115rpm 2) 0.62mi - 9:03(14:34/mi) 95/129bpm [1385b/mi] 45cal 60/92rpm 3) 0.62mi - 10:04(16:13/mi) 94/104bpm [1524b/mi] 47cal 58/65rpm 4) 0.44mi - 10:02(22:38/mi) 92/115bpm [2082b/mi] 43cal 39/79rpm Add a comment	3.6mi, 26:45 Bike - Commuting Ride home via Rewe #23014 #23471 I went to Rewe, 3.7k done, went shopping, bought a bit more than I had planned (going shopping hungry does that) and then decided not to walk home but take another bike instead. Also, I bought ice cream so that had to go in the freezer pronto 1) 3.11mi - 21:25(6:53/mi) 105/124bpm [724b/mi] 94cal 2) 0.53mi - 5:21(10:00/mi) 101/112bpm [1010b/mi] 18cal Add a comment 0mi, 11:26 Cross - Yoga Stretches with the group after the run Add a comment 4.2mi, 50:41 Run - Coaching Beginners week 5, 25 min out and back Today, I decided to challenge the beginners to run further than they had so far. The task was to run 25 min north along the river, turn around and then get back in 50 min. Learning to pace yourself evenly is a handy skill to have. The group went off a bit too fast for my taste so I took the lead after 1 km and slowed them down to about 12 m/m. I figured that they would be able to run for 50 min at that pace. We were a bit slower on the offroad bits but recovered well on the way back. The more experienced runners went ahead and ran over 7k while we managed 6.77k. Several newbies set a new distance PB which was great to see. Next week, we'll take a bit easier after building for 4 weeks. My optical HRM needed 2 km to find my HR so ignore the first 2 splits. 1) 0.62mi - 7:12(11:36/mi) 146/163bpm [1693b/mi] 56cal 2) 0.62mi - 7:25(11:56/mi) 140/167bpm [1670b/mi] 57cal 3) 0.62mi - 7:32(12:07/mi) 117/124bpm [1417b/mi] 50cal 4) 0.62mi - 7:47(12:32/mi) 118/125bpm [1479b/mi] 48cal 5) 0.62mi - 7:35(12:13/mi) 117/127bpm [1429b/mi] 49cal 6) 0.62mi - 7:24(11:55/mi) 122/130bpm [1454b/mi] 50cal 7) 0.48mi - 5:45(12:04/mi) 123/131bpm [1485b/mi] 39cal Add a comment 2.7mi, 15:44 Bike - Commuting Ride to KK #21982 I managed a swift ride to KK so that I made it well on time. Legs ready to go. 1) 2.67mi - 15:44(5:54/mi) 108/125bpm [638b/mi] 78cal Add a comment 0.3mi, 4:33 Walk - Commute Bike hunting 1) 0.28mi - 4:33(16:27/mi) 90/98bpm [1480b/mi] 22cal 58/65rpm Add a comment	1mi, 6:06 Bike - Commuting Ride home from Alte Messe #23188 Finally, after about 30 min of trying, the app let me rent a bike to ride home. I was getting cold in my vest and shorts. 1) 1.03mi - 6:06(5:56/mi) 112/129bpm [665b/mi] 34cal Add a comment 2.6mi, 23:44 Run - Warm Down Cool down after track, bike hunting After finishing on the track, I ran down to the lake and back up to Lößnig. There, I found 15 nextbikes but my app wasn't interested at all. I gave up after several minutes of trying to reload it and ran over to Märchenwiese. Sometimes, this does the trick. Not today, though. There, I tried again a single bike, then the station itself, force quit the app to restart it properly, had to wait 5 min until it sorted itself out, then tried again. After over 15 min of standing in the cold, I decided to run home as I was getting too cold. At Alte Messe, I found another bike and tried my luck one more time. 1) 0.62mi - 5:56(9:32/mi) 139/147bpm [1326b/mi] 50cal 2) 0.62mi - 6:11(9:58/mi) 143/151bpm [1424b/mi] 51cal 3) 0.62mi - 5:37(9:03/mi) 135/144bpm [1222b/mi] 47cal 4) 0.62mi - 5:09(8:17/mi) 142/148bpm [1177b/mi] 46cal 5) 0.1mi - 51(8:38/mi) 145/149bpm [1253b/mi] 8cal Add a comment 3.8mi, 28:58 Run - Intervals 5x 800 m @5k pace w/400 m jog recoveries and a bonus 100 m sprint After the warm up run to the track, I did a brief activation, then started the first 5k pace session of my plan. 5x 800 m at 7 m/m or slightly below, target was 1:45 min laps or 3:30 for the 800s. Nailed it. The 400 m jog recoveries were nice. On the final recovery, I decided to test the legs with a final 100 m sprint, managed a 17.3 for that. I'm hoping to get under 17 next time. Very happy with the session, it was tough but doable. 1) 0.25mi - 1:44(6:59/mi) 158/168bpm [1103b/mi] 17cal 2) 0.25mi - 1:42(6:50/mi) 170/172bpm [1163b/mi] 18cal 3) 0.25mi - 2:16(9:08/mi) 158/171bpm [1442b/mi] 22cal 4) 0.25mi - 1:46(7:07/mi) 164/170bpm [1167b/mi] 19cal 5) 0.25mi - 1:42(6:51/mi) 171/173bpm [1171b/mi] 18cal 6) 0.25mi - 2:12(8:40/mi) 162/172bpm [1404b/mi] 22cal 7) 0.25mi - 1:43(6:53/mi) 169/173bpm [1164b/mi] 19cal 8) 0.25mi - 1:43(6:52/mi) 173/175bpm [1189b/mi] 19cal 9) 0.25mi - 2:13(8:54/mi) 165/172bpm [1468b/mi] 22cal 10) 0.25mi - 1:45(7:02/mi) 169/172bpm [1189b/mi] 19cal 11) 0.25mi - 1:45(7:01/mi) 172/174bpm [1206b/mi] 19cal 12) 0.25mi - 2:18(9:14/mi) 165/174bpm [1524b/mi] 22cal 13) 0.24mi - 1:44(7:11/mi) 169/173bpm [1214b/mi] 19cal 14) 0.25mi - 1:44(7:00/mi) 173/174bpm [1211b/mi] 19cal 15) 0.2mi - 1:47(8:59/mi) 167/174bpm [1499b/mi] 18cal 16) 0.06mi - 17(5:10/mi) 167/172bpm [863b/mi] 3cal 17) 0.06mi - 37(10:57/mi) 171/175bpm [1873b/mi] 7cal 7th May 2024, 7:01pm Bowman 🇸🇪 wrote: Nice intervals! 7th May 2024, 7:45pm tipsku wrote: Thanks, my legs got back into the mood today. Running in 11°C also helped. Perfect conditions for fast running. 7th May 2024, 7:48pm Bowman 🇸🇪 wrote: Sounds nice, looking forward to my next track session with fresh legs :) 7th May 2024, 10:23pm usc215 wrote: wow...strong performance! 👍 7th May 2024, 10:52pm Mark J 🇳🇿 wrote: Great intervals. See you on the track, soon :) 8th May 2024, 10:35pm tipsku wrote: Thank you. I'm looking forward to comparing notes with your track sessions. Add a comment 2.1mi, 18:36 Run - Warm Up Warm up for the track session From the library, I ran down to Lößnig to tackle the first track session of my new plan. 5x 800 m at 7 m/m. To prepare for the faster intervals, I ran a bit quicker than usual but made sure that I recovered before I got to the track. Feeling good overall. 1) 0.62mi - 5:18(8:32/mi) 142/156bpm [1211b/mi] 49cal 2) 0.62mi - 5:20(8:35/mi) 149/156bpm [1278b/mi] 50cal 3) 0.62mi - 5:39(9:06/mi) 147/152bpm [1338b/mi] 53cal 4) 0.27mi - 2:19(8:44/mi) 152/155bpm [1328b/mi] 22cal Add a comment 1.7mi, 11:13 Bike - Commuting Ride to mailbox and library #39110 I dropped a letter at the night mailbox (9 pm) and headed towards Lößnig. I parked the bike at the library and then continued on foot to warm up properly. 1) 1.7mi - 11:13(6:36/mi) 115/143bpm [759b/mi] 66cal Add a comment 0.2mi, 2:56 Walk - Commute Bike hunting 1) 0.18mi - 2:56(16:28/mi) 106/136bpm [1746b/mi] 17cal 64/98rpm Add a comment 0mi, 8:01 Cross - Strength Activation exercises before run some plyometric exercises included jog in place with arm circles leg swings side lunges A-skips and B-skips double leg jumps Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
0mi, 31:10 Cross - Strength Weight Training for back, hips, glutes and hamstrings Activation sequence (with grey-medium and blue-light resistance band): 15 banded squads (grey) 16 banded monster (walks sideways grey) 2x 10 banded leg swings in each direction (blue band, side, 45°, backwards) 2x 10 banded clamshells (grey) 2x 10 lateral leg lifts lying on my side, upper and lower leg weights session: 2x 12 overhead presses in squat position with 3kg dumbbell 10 unstable pushups on gym ball 2x 12 split stance deadlifts 10 kg 2x 12 weighted lunges backwards Right (6 kg) 2x 12 weighted lunges backwards Left (6 kg) Add a comment 3.2mi, 22:57 Bike - Commuting Ride home #20431 I needed 5k for the next checkpoint (200 mi) in the Fetch virtual bike challenge so I took a few extra twists and turns to make it over 5k. 1) 3.11mi - 21:28(6:54/mi) 113/146bpm [780b/mi] 116cal 2) 0.07mi - 1:30(20:35/mi) 96/104bpm [1976b/mi] 4cal Add a comment 0mi, 11:08 Cross - Yoga Stretches with the group Add a comment 6.3mi, 58:57 Run - Strides Fast group run, 10k with strides Exploring in Plagwitz and Schleußig, finding some nice cycle paths and parks to run in. Thanks to Jan, we went exploring over there. I very rarely run in that part of the city. On the final 2 km, I added 4x 20-30 second strides to get a good leg turnover at 215-220 spm. I also hit 283 W for those, not bad on the flat. Happy with that. HR was initially a bit high but after a few km, it settled around 140 until I injected a bit more pace in the final kms. I love the course, barely any street crossings, very nice and interesting. 1) 0.62mi - 5:49(9:22/mi) 134/151bpm [1255b/mi] 48cal 2) 0.62mi - 5:54(9:30/mi) 144/150bpm [1368b/mi] 54cal 3) 0.62mi - 5:54(9:30/mi) 147/155bpm [1397b/mi] 55cal 4) 0.62mi - 5:51(9:25/mi) 142/148bpm [1336b/mi] 53cal 5) 0.62mi - 5:49(9:22/mi) 141/147bpm [1322b/mi] 51cal 6) 0.62mi - 6:00(9:40/mi) 140/149bpm [1353b/mi] 51cal 7) 0.62mi - 5:51(9:25/mi) 148/154bpm [1395b/mi] 53cal 8) 0.62mi - 5:46(9:17/mi) 148/167bpm [1375b/mi] 50cal 9) 0.62mi - 5:48(9:20/mi) 158/169bpm [1474b/mi] 53cal 10) 0.62mi - 5:45(9:15/mi) 155/159bpm [1433b/mi] 55cal 11) 0.04mi - 28(10:37/mi) 156/159bpm [1655b/mi] 5cal 8th May 2024, 10:36pm riggys99 wrote: Nice run 9th May 2024, 12:04pm tipsku wrote: Thank you, I loved the route, it's exactly 10k and there are only a few road crossings 9th May 2024, 2:39pm riggys99 wrote: Sounds good Add a comment 0mi, 7:26 Cross - Strength Dynamic warm up before the run leg swings in both directions side lunges forward lunges A skips B skips carioca side hops step over the fence hamstring scoops walk with arm circles hip circles Add a comment 2.4mi, 14:29 Bike - Commuting Ride to GSZ #20474 1) 2.43mi - 14:29(5:58/mi) 117/142bpm [698b/mi] 89cal Add a comment 0.2mi, 3:37 Walk - Commute Bike hunting 1) 0.16mi - 3:37(22:30/mi) 95/106bpm [2138b/mi] 15cal 55/67rpm Add a comment 0.8mi, 15:42 Walk - Commute Walk to Rewe 1) 0.62mi - 12:34(20:13/mi) 84/104bpm [1699b/mi] 58cal 45/125rpm 2) 0.19mi - 3:08(16:09/mi) 89/95bpm [1438b/mi] 14cal 56/64rpm Add a comment	1.2mi, 7:52 Bike - Commuting Ride home from Augustusplatz #21548 1) 1.17mi - 7:52(6:43/mi) 104/115bpm [698b/mi] 39cal Add a comment 7mi, 1:16:03 Run - Coaching Beginners plus, special holiday edition On a public holiday, the usual meeting point is closed and officially, we're not running but I still wanted to get some easy miles in. So I offered to meet in the city centre where the library was open despite the holiday. I met 3 runners and we took off to Völki, enjoyed the views up there and then came back down. My legs felt a bit stiff for the first 2-3 km, then things looked a bit better. I ran back to the library with the girls while Marc headed home. At Augustusplatz, I found a nextbike and rode home. Nice recovery ride. My spare HRM was a bit shaky, it had several spikes along the way. There's a reason why this is my spare. 1) 0.62mi - 6:29(10:26/mi) 131/161bpm [1366b/mi] 51cal 2) 0.62mi - 6:50(11:00/mi) 131/161bpm [1442b/mi] 49cal 3) 0.62mi - 6:45(10:51/mi) 132/162bpm [1432b/mi] 50cal 4) 0.62mi - 7:10(11:32/mi) 144/166bpm [1661b/mi] 57cal 5) 0.62mi - 6:45(10:52/mi) 141/164bpm [1531b/mi] 53cal 6) 0.62mi - 6:53(11:04/mi) 137/156bpm [1517b/mi] 53cal 7) 0.62mi - 6:47(10:56/mi) 143/161bpm [1563b/mi] 57cal 8) 0.62mi - 6:33(10:32/mi) 136/155bpm [1433b/mi] 49cal 9) 0.62mi - 6:47(10:56/mi) 133/157bpm [1454b/mi] 50cal 10) 0.62mi - 6:48(10:56/mi) 131/157bpm [1433b/mi] 52cal 11) 0.62mi - 7:06(11:26/mi) 131/146bpm [1497b/mi] 49cal 12) 0.12mi - 1:10(10:03/mi) 129/138bpm [1297b/mi] 7cal 9th May 2024, 10:28pm riggys99 wrote: Nice easy run 13th May 2024, 11:27pm tipsku wrote: thanks, it was nice after a tougher run on Wednesday Add a comment 26mi, 1:44:32 Bike - Road Biking 40 km GA1 to Brandis and Gerichshain I took my regular route out towards Wolfshain where I went on to discover new ground in Beucha. My planned route down to Albrechtshain was closed due to roadworks, so I had to improvise. I had never been to Brandis before so that sounded like a good idea. It was a nice little hill up to the church but up there, I got onto some really uncomfortable cobbled streets - poor old road bike, it got shaken up quite a bit. Then I took the route over to Gerichshain which had very nice cycle paths. I crossed the railway line and then hit the wide road to Borsdorf. On working days, it's a very busy road and I wouldn't dare to cycle there but on a holiday, I had the speed track to myself. Unfortunately, I had to ride into a headwind so the speed wasn't that impressive but I got a good effort in. From Borsdorf, I looked for the turn to Althen which lead me into the residential area. I managed to get out and then rode over the new bridge across the motorway. Back via the school hill in Mölkau and Albrechtshainer Straße. Enjoyable ride. I'll definitely explore more over there, Naunhof is still on my list. 1) 3.11mi - 14:48(4:46/mi) 115/137bpm [548b/mi] 86cal 2) 3.11mi - 12:00(3:52/mi) 118/140bpm [456b/mi] 67cal 3) 3.11mi - 11:08(3:35/mi) 128/144bpm [459b/mi] 73cal 4) 3.11mi - 12:36(4:03/mi) 129/144bpm [523b/mi] 78cal 5) 3.11mi - 13:01(4:11/mi) 120/131bpm [503b/mi] 55cal 6) 3.11mi - 12:05(3:53/mi) 127/143bpm [494b/mi] 64cal 7) 3.11mi - 11:15(3:37/mi) 130/152bpm [471b/mi] 63cal 8) 3.11mi - 12:39(4:04/mi) 120/134bpm [489b/mi] 46cal 9) 1.1mi - 4:59(4:32/mi) 118/135bpm [536b/mi] 18cal Add a comment	0.7mi, 11:47 Walk - General Walk around the block I wanted to go for the 5k badge but was too tired so I returned home after 1 km. 1) 0.62mi - 11:09(17:56/mi) 95/110bpm [1704b/mi] 50cal 52/78rpm 2) 0.03mi - 39(25:33/mi) 120/125bpm [3065b/mi] 4cal 17/59rpm Add a comment	0.7mi, 14:47 Walk - Commute Walk to Rewe and back 1) 0.62mi - 12:32(20:11/mi) 93/100bpm [1876b/mi] 49cal 51/64rpm 2) 0.08mi - 2:14(28:59/mi) 103/134bpm [2985b/mi] 11cal 43/79rpm Add a comment 8.8mi, 1:16:02 Run - Threshold 3x 2000 m threshold session in the park First, 3km warm up to Marienbrunn, then 3x 2000 m at threshold (pace around 7:25-7:30 m/m, HR <170, power <192 W) with 3-4 min recovery jogs between. The first km at threshold was a bit slow due to road crossings and dodging people with dogs, then I was out in the park and could run freely. Nailed the pace, HR and power zones so pretty happy with it. I got a bit confused with the different paths so ran further than I wanted. The final 2000 m were uphill towards Probstheida so I was content with 7:50-7:55 up there. Power still around 185 so that was good. Easy jog home, nearly 4k instead of 3k because of my navigational errors. Next time, I'll know where to turn. 1) 0.62mi - 5:59(9:38/mi) 134/145bpm [1291b/mi] 50cal 2) 0.62mi - 5:40(9:08/mi) 146/153bpm [1332b/mi] 53cal 3) 0.62mi - 5:32(8:55/mi) 150/155bpm [1338b/mi] 52cal 4) 0.62mi - 4:51(7:49/mi) 163/168bpm [1273b/mi] 50cal 5) 0.62mi - 4:37(7:25/mi) 166/169bpm [1232b/mi] 48cal 6) 0.36mi - 3:29(9:37/mi) 156/168bpm [1501b/mi] 33cal 7) 0.62mi - 4:36(7:24/mi) 166/170bpm [1229b/mi] 49cal 8) 0.62mi - 4:35(7:23/mi) 169/172bpm [1248b/mi] 49cal 9) 0.47mi - 4:38(9:45/mi) 157/170bpm [1531b/mi] 42cal 10) 0.62mi - 4:55(7:56/mi) 163/171bpm [1292b/mi] 50cal 11) 0.62mi - 4:52(7:50/mi) 168/172bpm [1316b/mi] 51cal 12) 0.62mi - 5:57(9:34/mi) 156/170bpm [1492b/mi] 55cal 13) 0.62mi - 5:46(9:17/mi) 151/155bpm [1401b/mi] 49cal 14) 0.62mi - 5:36(9:00/mi) 148/153bpm [1332b/mi] 47cal 15) 0.52mi - 4:58(9:37/mi) 146/151bpm [1405b/mi] 41cal Add a comment	3.3mi, 56:53 Walk - General Earning the Garmin weekend walking badge I went for a nice walk on a recovery day. It was warm but not too warm, light breeze, beautiful evening colours. 1) 0.62mi - 11:38(18:44/mi) 91/125bpm [1705b/mi] 50cal 50/64rpm 2) 0.62mi - 10:46(17:20/mi) 82/102bpm [1421b/mi] 46cal 57/113rpm 3) 0.62mi - 10:26(16:48/mi) 86/93bpm [1445b/mi] 44cal 56/64rpm 4) 0.62mi - 10:04(16:13/mi) 90/106bpm [1459b/mi] 45cal 59/64rpm 5) 0.62mi - 10:38(17:06/mi) 93/104bpm [1590b/mi] 48cal 56/66rpm 6) 0.16mi - 3:20(20:57/mi) 101/121bpm [2116b/mi] 18cal 34/78rpm Add a comment	0mi, 18:38 Cross - Strength Short strength session with bands and weights short session with blue (light) and grey (medium) bands and 2x 3 kg dumbbells 2 sets of 15 banded squats and 4x 8 monster walks (grey) 2x 15 clamshells (grey) per side 3x 10 leg swings sideways, backwards, forwards (blue) per side 30 deadbugs 2x 15 SL deadlifts with dumbbells (6kg) per side 2x 10 overhead presses in wide squat position (3kg) Add a comment 2.7mi, 20:42 Bike - Commuting Ride home #23574 Riding home with the same bike 1) 2.7mi - 20:42(7:41/mi) 111/135bpm [852b/mi] 109cal Add a comment 0mi, 15:01 Cross - Yoga Stretches with the group after running Add a comment 3.3mi, 37:30 Run - Coaching Beginners week I ran with a large group again tonight, 16 runners in total. It was very warm, 22°C and people dealt with the heat differently. The 8 more advanced runners ran 6 km, the medium group 5 and I sent the complete beginners on a 4 km short cut through the woodland at Die Nonne. We had a total beginner who had never run more than 5-10 minutes at a time. She completed the 4 km with some walking breaks. Well done! I ran back and forth between groups, hit MP there for a bit, then walked at the end with the slower runners. Nice mix 1) 0.62mi - 7:02(11:19/mi) 127/141bpm [1437b/mi] 50cal 2) 0.62mi - 7:01(11:18/mi) 134/140bpm [1514b/mi] 55cal 3) 0.62mi - 7:36(12:13/mi) 135/154bpm [1650b/mi] 54cal 4) 0.62mi - 5:20(8:35/mi) 157/162bpm [1348b/mi] 51cal 5) 0.62mi - 8:15(13:17/mi) 129/148bpm [1714b/mi] 48cal 6) 0.15mi - 2:15(15:30/mi) 115/131bpm [1782b/mi] 13cal 13th May 2024, 8:39pm riggys99 wrote: Well done. It’s great when someone starts hopefully with your encouragement she will have a lifetime of enjoyment 13th May 2024, 10:58pm tipsku wrote: Thank you. She joined us in week 6 on the recommendation of her friend who really enjoys the group runs. The friend told me that she was trying to get more of her fellow students into running. I started with 5-8 runners and now I have about 15-18 attending regularly. It's really nice to see the progress and that the word is spreading. 13th May 2024, 11:13pm riggys99 wrote: Good work it’s nice to read about the progress Add a comment 2.4mi, 15:20 Bike - Commuting Ride to GSZ #23574 I found my bike and then hurried to get to GSZ in time. Made it there with 3 minutes to spare. I'm getting fitter on the bike. 1) 2.43mi - 15:20(6:19/mi) 121/149bpm [764b/mi] 98cal Add a comment 0.2mi, 2:49 Walk - Commute Bike hunting 1) 0.16mi - 2:49(18:05/mi) 99/108bpm [1790b/mi] 12cal 56/80rpm Add a comment	-
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
0mi, 17:01 Cross - Yoga Add a comment 2.2mi, 28:08 Bike - General 1) 2.23mi - 28:08(12:39/mi) 97/127bpm [1226b/mi] 101cal Add a comment 0.2mi, 3:02 Walk - General 1) 0.16mi - 3:02(19:05/mi) 80/86bpm [1527b/mi] 12cal 46/105rpm Add a comment 0.5mi, 16:33 Walk - General 1) 0.49mi - 16:33(34:00/mi) 102/146bpm [3468b/mi] 76cal 23/79rpm Add a comment 2.2mi, 16:24 Bike - General 1) 2.18mi - 16:24(7:31/mi) 116/140bpm [871b/mi] 96cal Add a comment 1.9mi, 12:19 Bike - General 1) 1.93mi - 12:19(6:22/mi) 124/145bpm [790b/mi] 84cal Add a comment 0.3mi, 5:16 Walk - General 1) 0.32mi - 5:16(16:21/mi) 103/117bpm [1683b/mi] 29cal 45/66rpm Add a comment	0mi, 29:30 Cross - Strength 2 Week Challenge Day 1: Lower Body Strength with HIIT Cardio Fitnessblender workout All Standing Tabata Intervals with dumbbells Warm-Up (Built-In to Workout): 9 exercises, 20 seconds active / 10 seconds rest (4.5 minutes) (during rests can jog in place or continue the exercise) Alt Toe Touch Squat + Forward Fold Reverse Point + Knee Drive (One Side) Reverse Point + Knee Drive (Other Side) Wide Squats Kettlebell Swing + 3 kg Rev. Lunge + Rev. Leg Lift (One Side) Rev. Lunge + Rev. Leg Lift (Other Side) Shallow Skaters Lower Body Strength with HIIT Cardio: 12 exercises x3 each, 20 seconds active / 10 seconds rest (18 minutes) Narrow Squat (2 x 3 kg) Narrow Squat + Narrow Squat Jump mod = calf raise Rev. Lunge + Rev. Leg Lift (One Side) 2 x 3 kg) mod = tap toe down Rev. Lunge + Rev. Leg Lift (Other Side) (2 x 3 kg) mod = tap toe down Wide Squat + Pulse (2 x 3 kg) mod = no pulse Kettlebell (Dumbbell) Swing (1 x 3 kg) Water Break Curtsy Lunges (One Side) (2 x 3 kg) Curtsy Lunges (Other Side) (2 x 3 kg) Skaters mod = step and/or touch back foot down SLDL (One Side) (2 x 3 kg)) mod = assisted or lower ROM SLDL (Other Side) (2 x 3 kg) mod = assisted or lower ROM Squat + Alt Knee Drive Water Break Cool Down: 9 exercises, 30 seconds each (4.5 minutes) Quad Stretch (One Side) Quad Stretch (Other Side) Inner Thigh Stretch Hamstring Stretch (One Side) Hamstring Stretch (Other Side) Hip Flexor Stretch (One Side) Hip Flexor Stretch (Other Side) Glute Stretch (One Side) Glute Stretch (Other Side) Add a comment 2.6mi, 25:32 Bike - Commuting Ride home #23370 Quite windy after the run, I struggled a bit 1) 2.61mi - 25:32(9:47/mi) 103/160bpm [1008b/mi] 104cal Add a comment 0.2mi, 3:37 Walk - Commute Bike hunting 1) 0.17mi - 3:37(21:52/mi) 86/95bpm [1880b/mi] 14cal 48/62rpm Add a comment 0mi, 10:06 Cross - Yoga Stretches with the group after the run Add a comment 4.4mi, 47:39 Run - Coaching Beginners plus week 6 Easy run up to the shooting range with 10 runners. I tested my toe after not running for 2 days. It's pain free and I barely feel it, just a slight discomfort at times. I'll keep it light and short going forward from here for the next week or so and hope that the solution does the job. The girls all enjoyed the run, lots of chatter going on so we weren't going too hard. Pretty decent pace, they are improving. 1) 0.62mi - 6:51(11:02/mi) 119/131bpm [1313b/mi] 51cal 2) 0.62mi - 6:32(10:31/mi) 127/134bpm [1337b/mi] 52cal 3) 0.62mi - 6:42(10:47/mi) 126/134bpm [1359b/mi] 50cal 4) 0.62mi - 6:38(10:40/mi) 130/135bpm [1387b/mi] 49cal 5) 0.62mi - 6:53(11:04/mi) 128/136bpm [1416b/mi] 50cal 6) 0.62mi - 6:57(11:10/mi) 126/138bpm [1408b/mi] 48cal 7) 0.62mi - 6:41(10:46/mi) 128/137bpm [1377b/mi] 52cal 8) 0.04mi - 25(10:46/mi) 130/131bpm [1399b/mi] 3cal Add a comment 2.4mi, 16:51 Bike - Commuting Ride to GSZ #39145 #190104 I had to drop the first bike at BB because I couldn't put the saddle down to my height. The screw was so tight and the lever turned towards the bar so that I couldn't get both thumbs in to push harder. At BB, I found another brand-new nextbike, new number range 190xyz, exciting. That was a great ride. 1) 2.4mi - 16:51(7:02/mi) 114/141bpm [802b/mi] 95cal Add a comment 0.1mi, 2:33 Walk - Commute Bike hunting 1) 0.14mi - 2:33(18:21/mi) 84/95bpm [1541b/mi] 10cal 50/62rpm Add a comment	1mi, 36:06 Walk - Commute Walk to Rewe and extra stair walking 1) 0.62mi - 25:54(41:42/mi) 81/117bpm [3377b/mi] 80cal 21/79rpm 2) 0.39mi - 10:12(26:00/mi) 87/116bpm [2263b/mi] 40cal 28/78rpm Add a comment	-	2.5mi, 23:54 Run - Warm Up Test run after short break from running After a couple of days off to give my toe some time to heal, I was back out for a short run after the thunderstorms passed through. It was quite nice after the rain, the air cleared of pollen and dust but also a bit muggy. First 2 km were a bit weird but then I found my stride and it felt really good to run. I'll do short runs in the next week, nothing more than 10k to keep stress low for now. Treatment is working. 1) 0.62mi - 6:14(10:01/mi) 128/139bpm [1282b/mi] 51cal 2) 0.62mi - 6:31(10:30/mi) 135/143bpm [1417b/mi] 53cal 3) 0.62mi - 5:50(9:23/mi) 137/151bpm [1286b/mi] 50cal 4) 0.58mi - 5:19(9:07/mi) 140/152bpm [1277b/mi] 46cal Add a comment	3.9mi, 36:15 Run - General 1) 0.62mi - 6:03(9:45/mi) 127/145bpm [1238b/mi] 48cal 2) 0.62mi - 5:36(9:00/mi) 146/159bpm [1314b/mi] 52cal 3) 0.62mi - 5:56(9:33/mi) 149/159bpm [1422b/mi] 55cal 4) 0.62mi - 6:05(9:47/mi) 145/149bpm [1420b/mi] 53cal 5) 0.62mi - 5:56(9:32/mi) 145/151bpm [1383b/mi] 52cal 6) 0.62mi - 5:28(8:47/mi) 144/150bpm [1265b/mi] 47cal 7) 0.12mi - 1:12(9:44/mi) 148/151bpm [1439b/mi] 11cal Add a comment 0mi, 32:03 Cross - Strength 2 Week Challenge Day 2: Upper Body Strength and Core Workout Fitness Blender Workout Warm-Up: 30 sec per exercise, no rest (4:00) - Bodyweight -Arm Circles (forward and back) -Squat with Overhead Press -Hinge: Reverse Fly + Y-Raise -Inchworm + Down-Dog -Thread the Needle - R -Thread the Needle - L -(transition to standing) Jump Rope + Quick Arm Turns -Jumping Jacks *30 sec off Circuit #1: 30 sec on / 15 sec off / 2 rounds – Weighted with 6 kg (7:00) -Neutral Grip Overhead Press -Low Row -Military Grip Overhead Press -High Wide Row *Water Break #1* Core Circuit #1: 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Upper Body Lift: Back Extension -Lower Body Lift: Back Extension -Superhuman Raise *30 sec off* Circuit #2: 30 sec on / 15 sec off / 2 rounds – Weighted with 4 kg (7:00) -Kneeling: Reverse Fly -Push-Ups bodyweight -(supine) Lat Pull -(supine) Chest Fly *Water Break #2* Core Circuit #2: 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Bent-Knee Boat Pose -Bent-Knee Hollow Hold – R -Bent-Knee Hollow Hold – L Cool-Down: approx. 4:00 (approx. 30 sec per stretch) -Full Body Stretch -Cat/Cow -Kneeling Quads/Hip Flexors Stretch + (optional) Overhead Reach-Side Bend – R -Kneeling Quads/Hip Flexors Stretch + (optional) Overhead Reach-Side Bend – L -Down-Dog Hams Stretch + Rollup to Standing -Crossbody Shoulder Stretch + Wrist Rotations – R -Crossbody Shoulder Stretch + Wrist Rotations – L -Chest Opener + Tree Hug Add a comment	0.5mi, 16:13 Walk - Commute Walk to Konsum 1) 0.54mi - 16:13(30:17/mi) 87/126bpm [2635b/mi] 61cal 29/77rpm Add a comment
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
6.1mi, 54:43 Run - Coaching Faster running group week 6 1) 0.62mi - 5:53(9:28/mi) 140/153bpm [1325b/mi] 49cal 2) 0.62mi - 5:42(9:11/mi) 151/158bpm [1386b/mi] 54cal 3) 0.62mi - 5:40(9:07/mi) 151/155bpm [1377b/mi] 52cal 4) 0.62mi - 5:31(8:53/mi) 153/159bpm [1359b/mi] 51cal 5) 0.62mi - 5:24(8:41/mi) 154/160bpm [1338b/mi] 51cal 6) 0.62mi - 5:21(8:36/mi) 156/161bpm [1341b/mi] 50cal 7) 0.62mi - 5:36(9:00/mi) 156/160bpm [1405b/mi] 52cal 8) 0.62mi - 5:24(8:42/mi) 159/163bpm [1383b/mi] 51cal 9) 0.62mi - 5:33(8:56/mi) 157/163bpm [1402b/mi] 53cal 10) 0.5mi - 4:39(9:13/mi) 157/161bpm [1447b/mi] 44cal Add a comment 2.1mi, 17:48 Bike - Commuting Ride home #23339 Finally, the app was playing ball again and I could take a bike and ride home. 1) 1m - 9:07(9:07/m) 2) 1m - 6:10(6:10/m) 3) 0.1m - 2:31(25:58/m) Add a comment 2.4mi, 16:58 Bike - Commuting Ride to GSZ #21527 1) 2.44mi - 16:58(6:57/mi) 126/146bpm [875b/mi] 118cal Add a comment 0.2mi, 3:19 Walk - Commute Bike hunting 1) 0.17mi - 3:19(19:07/mi) 109/131bpm [2083b/mi] 16cal 55/88rpm Add a comment 0.7mi, 27:23 Walk - Commute Walk to Konsum and nextbike Next try with the app 1) 0.74m - 27:23(36:53/m) 116/278rpm Add a comment 0.2mi, 3:13 Walk - Commute Test with ~~strava~~ app Trying to rent a nextbike, didn't work 1) 0.16m - 3:13(19:54/m) Add a comment	2.7mi, 15:55 Bike - General 1) 2.66mi - 15:55(6:00/mi) 119/138bpm [714b/mi] 97cal Add a comment 0.3mi, 7:17 Walk - General 1) 0.34mi - 7:17(21:30/mi) 93/102bpm [2000b/mi] 29cal 46/64rpm Add a comment 0mi, 10:03 Cross - Yoga Add a comment 4.3mi, 50:50 Run - General 1) 0.62mi - 6:46(10:54/mi) 129/143bpm [1406b/mi] 52cal 2) 0.62mi - 6:43(10:49/mi) 139/147bpm [1503b/mi] 54cal 3) 0.62mi - 6:52(11:04/mi) 137/145bpm [1515b/mi] 53cal 4) 0.62mi - 11:08(17:55/mi) 125/151bpm [2239b/mi] 65cal 5) 0.62mi - 6:47(10:55/mi) 132/137bpm [1440b/mi] 51cal 6) 0.62mi - 6:29(10:26/mi) 134/143bpm [1397b/mi] 51cal 7) 0.58mi - 6:05(10:25/mi) 130/138bpm [1354b/mi] 44cal Add a comment 2.4mi, 16:43 Bike - General 1) 2.44mi - 16:43(6:52/mi) 122/145bpm [837b/mi] 105cal Add a comment 0.2mi, 3:25 Walk - General 1) 0.21mi - 3:25(16:18/mi) 102/124bpm [1663b/mi] 16cal 55/87rpm Add a comment	-	1.2mi, 27:43 Walk - General 1) 0.62mi - 3:10(5:06/mi) 111/120bpm [566b/mi] 21cal 55/65rpm 2) 0.62mi - 24:30(39:26/mi) 86/129bpm [3392b/mi] 78cal 24/80rpm 3) 0mi - 2(1:36:16/mi) 110/110bpm [10589b/mi] Add a comment 0mi, 25:43 Cross - Yoga Add a comment	1.9mi, 33:08 Walk - General 1) 0.62mi - 9:12(14:48/mi) 94/116bpm [1391b/mi] 47cal 59/90rpm 2) 0.62mi - 10:48(17:23/mi) 89/102bpm [1547b/mi] 46cal 54/88rpm 3) 0.62mi - 10:31(16:55/mi) 92/114bpm [1556b/mi] 43cal 55/90rpm 4) 0.07mi - 2:37(35:16/mi) 109/132bpm [3845b/mi] 14cal 20/79rpm Add a comment	3.1mi, 18:08 Bike - General 1) 3.11mi - 18:01(5:48/mi) 116/146bpm [672b/mi] 102cal 2) 0.01mi - 7(23:36/mi) 94/97bpm [2218b/mi] Add a comment 0.5mi, 8:59 Walk - General 1) 0.45mi - 8:59(19:50/mi) 98/105bpm [1943b/mi] 38cal 50/65rpm Add a comment 0mi, 7:06 Cross - Strength Add a comment 0mi, 11:31 Cross - Yoga Add a comment 4.4mi, 49:37 Run - General 1) 0.62mi - 7:21(11:49/mi) 127/137bpm [1502b/mi] 51cal 2) 0.62mi - 7:05(11:24/mi) 137/143bpm [1563b/mi] 53cal 3) 0.62mi - 7:25(11:56/mi) 133/144bpm [1586b/mi] 51cal 4) 0.62mi - 6:55(11:08/mi) 133/141bpm [1481b/mi] 50cal 5) 0.62mi - 7:17(11:43/mi) 132/139bpm [1547b/mi] 52cal 6) 0.62mi - 6:35(10:35/mi) 137/142bpm [1451b/mi] 48cal 7) 0.62mi - 6:35(10:36/mi) 136/148bpm [1441b/mi] 50cal 8) 0.04mi - 24(9:16/mi) 145/147bpm [1345b/mi] 4cal Add a comment 2.5mi, 14:59 Bike - General 1) 2.47mi - 14:59(6:04/mi) 131/155bpm [794b/mi] 109cal Add a comment 0.1mi, 1:41 Walk - General 1) 0.07mi - 1:41(25:48/mi) 94/106bpm [2425b/mi] 7cal 29/64rpm Add a comment	-

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