| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/31/2011 |
Run |
14 km inkl. 7 km CS von 5:07-4:07 (5:10-4:10) |
Fartlek |
14.0 km |
1:09:44 |
4:59 |
 |
| 10/27/2010 |
Run |
8 km CS von 5:20 bis 4:10 (Bahn) + 400m |
Fartlek |
8400.0 m |
39:04 |
4:40 |
|
| 10/27/2010 |
Run |
5,6 km EL und AL |
Easy |
5.6 km |
29:54 |
5:21 |
|
| 9/21/2010 |
Run |
3x1000 im MRT (4:34, gepl. 4:35-4:40) mit 400 |
Interval |
3800.0 m |
18:05 |
4:46 |
|
| 9/21/2010 |
Run |
6,2 EL und AL |
Easy |
6.2 km |
31:24 |
5:04 |
|
| 9/16/2010 |
Run |
10 km TDL in 4:35 (4:40) |
Tempo |
10.0 km |
45:43 |
4:35 |
|
| 9/16/2010 |
Run |
8 km EL und AL |
Easy |
8.0 km |
41:42 |
5:13 |
|
| 8/30/2010 |
Run |
15 km Boltenhagen |
Easy |
15.0 km |
1:16:00 |
5:04 |
|
| 8/28/2010 |
Run |
13 km Poel |
Easy |
13.0 km |
1:05:01 |
5:01 |
|
| 8/25/2010 |
Run |
4x2000 in 4.07/8:14 mit 600 TP in 4:00 |
Interval |
9800.0 m |
44:52 |
4:35 |
|
| 8/25/2010 |
Run |
4 EL, 3,2 AL |
Easy |
7.2 km |
37:11 |
5:10 |
|
| 8/18/2010 |
Run |
MOPO-Staffel 2010 |
Race |
5.0 km |
19:31 |
3:55 |
|
| 8/18/2010 |
Run |
3 EL und 5,5 AL |
Easy |
8.5 km |
45:11 |
5:19 |
|
| 8/16/2010 |
Run |
7 Parkrunden CS 5:20-4:20, 1000m in 4:10 |
Fartlek |
12.2 km |
57:51 |
4:45 |
|
| 8/16/2010 |
Run |
3,8 EL und AL |
Easy |
3.8 km |
20:26 |
5:23 |
|
| 7/27/2010 |
Run |
5x1000 in 4:04 (4:10) mit 600 TP (Gruppe) um den Park |
Interval |
8000.0 m |
36:54 |
4:37 |
|
| 7/27/2010 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
42:09 |
5:17 |
|
| 7/22/2010 |
Run |
400 (94) - 1000 (4:07) im Wechsel mit 400/600 TP in 2:30/3:10 |
Interval |
10000.0 m |
47:01 |
4:43 |
|
| 7/22/2010 |
Run |
10 km EL und AL |
Easy |
10.0 km |
50:56 |
5:06 |
|
| 7/13/2010 |
Run |
5x1000 in 4:04.5 mit 600 TP in 3:00 bis 3:10 um den Park |
Interval |
8000.0 m |
35:58 |
4:30 |
|
| 7/13/2010 |
Run |
4 EL und 5 AL |
Easy |
9.0 km |
47:58 |
5:20 |
|
| 7/8/2010 |
Run |
400-800-800-400-800-400-400-400 in 3:58 mit 400 TP in 2:30 |
Interval |
7600.0 m |
37:16 |
4:55 |
|
| 7/8/2010 |
Run |
8,4 km EL und AL |
Easy |
8.4 km |
44:39 |
5:19 |
|
| 6/28/2010 |
Run |
13x200 in 41,8 (43-44) mit 200 TP in 1:20 |
Interval |
5000.0 m |
25:13 |
5:03 |
|
| 6/28/2010 |
Run |
4 EL, 3 AL |
Easy |
7.0 km |
36:24 |
5:12 |
|
| 6/8/2010 |
Run |
13x200 in 44 mit 200 TP in 1:30 |
Interval |
5000.0 m |
27:19 |
5:28 |
|
| 6/8/2010 |
Run |
8 km EL und AL |
Easy |
8.0 km |
42:25 |
5:19 |
|
| 6/3/2010 |
Run |
3x2000 in 4:15 mit 400 TP in 2:30, 1x1000 in 3:55 |
Interval |
8600.0 m |
38:58 |
4:32 |
|
| 6/3/2010 |
Run |
7,4 EL und AL |
Easy |
7.4 km |
37:43 |
5:06 |
|
| 5/30/2010 |
Run |
15 km Gehölz und Park |
Easy |
15.0 km |
1:17:46 |
5:12 |
|
| 5/27/2010 |
Run |
10 km Crescendo von 5:00 bis 4:15 (4:11) |
Fartlek |
10000.0 m |
45:56 |
4:36 |
|
| 5/27/2010 |
Run |
7 EL und AL |
Easy |
7.0 km |
35:56 |
5:08 |
|
| 5/18/2010 |
Run |
8,4 km EL und AL |
Easy |
8.4 km |
42:58 |
5:07 |
|
| 5/18/2010 |
Run |
5x1000 in 4:01.6 (gepl. 4:05) mit 400 TP in 2:45 |
Interval |
6600.0 m |
31:08 |
4:44 |
|
| 4/20/2010 |
Run |
8,2 EL und AL |
Easy |
8.2 km |
43:20 |
5:18 |
|
| 4/17/2010 |
Run |
20 km Alster und Park |
Easy |
20.0 km |
1:44:40 |
5:14 |
|
| 4/12/2010 |
Run |
13 km Gehölz |
Easy |
13.0 km |
1:05:47 |
5:04 |
|
| 4/5/2010 |
Run |
16 km HaPa |
Easy |
16.0 km |
1:18:18 |
4:54 |
|
| 3/31/2010 |
Run |
10 km HaPa |
Easy |
10.0 km |
52:52 |
5:18 |
|
| 3/27/2010 |
Run |
6 km Park + 3 Steigerungen |
Easy |
6.0 km |
32:17 |
5:23 |
|
| 3/26/2010 |
Run |
9 km Park |
Easy |
9.0 km |
45:24 |
5:03 |
|
| 3/23/2010 |
Run |
6x1000 in 4:07.6 (4:10) mit 400 TP (2:30) |
Interval |
8000.0 m |
37:16 |
4:40 |
|
| 3/22/2010 |
Run |
14 km Park |
Easy |
14.0 km |
1:10:41 |
5:03 |
|
| 3/18/2010 |
Run |
4 EL und 5 AL |
Easy |
9.0 km |
49:01 |
5:27 |
|
| 3/13/2010 |
Run |
6 km HaPa + 4 Steigerungen vor Celle |
Easy |
6.0 km |
33:54 |
5:39 |
|
| 3/4/2010 |
Run |
3x3000 in 4:22 (4:25) mit 1000 TP in 6:00 |
Interval |
11000.0 m |
51:19 |
4:40 |
|
| 3/4/2010 |
Run |
4 EL und 3 AL |
Easy |
7.0 km |
37:13 |
5:19 |
|
| 2/27/2010 |
Run |
16 km Weg, Promenade und zum alten Hotel, Fuerte |
Easy |
16.0 km |
1:27:58 |
5:30 |
|
| 2/26/2010 |
Run |
12 km TDL in 4:33 (4:40), Promenade, Fuerte |
Tempo |
12.0 km |
54:39 |
4:34 |
|
| 2/26/2010 |
Run |
10 km EL zu und AL auf Promenade, Fuerte |
Easy |
10.0 km |
51:06 |
5:07 |
|
| 2/23/2010 |
Run |
7x1000 in 4:03 (4:10-4:15) mit 1000 TP (6:00), Promande, Fuerte |
Interval |
13000.0 m |
1:04:22 |
4:58 |
|
| 2/23/2010 |
Run |
10 km EL und AL zur Promenade, Fuerte |
Easy |
10.0 km |
51:31 |
5:10 |
|
| 2/8/2010 |
Run |
5 km AL, alter Elbtunnel |
Easy |
5.0 km |
25:17 |
5:04 |
|
| 2/8/2010 |
Run |
12 km Crescendo im alten Elbtunnel von 5:18 bis 4:03 |
Fartlek |
12.0 km |
55:44 |
4:39 |
|
| 12/10/2009 |
Run |
10x400 in 1:38 mit 400 TP in 2:30 |
Interval |
7600.0 m |
39:00 |
5:08 |
|
| 12/10/2009 |
Run |
3.2 EL und AL |
Easy |
6.4 km |
34:22 |
5:23 |
|
| 12/7/2009 |
Run |
6 km Crescendo 5:10 bis 4:20 |
Fartlek |
6.0 km |
28:21 |
4:44 |
|
| 12/7/2009 |
Run |
8 km EL und AL |
Easy |
8.0 km |
41:45 |
5:14 |
|
| 11/25/2009 |
Run |
13 km HT16-Alster |
Easy |
13.0 km |
1:05:30 |
5:03 |
|
| 11/16/2009 |
Run |
2 km AL, Park |
Easy |
2.0 km |
11:01 |
5:31 |
|
| 11/16/2009 |
Run |
12 km Gehölz und Hamm |
Tempo |
12.0 km |
1:00:04 |
5:01 |
|
| 11/14/2009 |
Run |
14 km Richtung Boberg |
Easy |
14.0 km |
1:16:14 |
5:27 |
|
| 11/3/2009 |
Run |
14 km Boberg und Park |
Easy |
14.0 km |
1:13:32 |
5:16 |
|
| 10/27/2009 |
Run |
15 km Boberg und Park |
Easy |
15.0 km |
1:16:14 |
5:05 |
|
| 10/19/2009 |
Run |
11 km Gehölz |
Easy |
11.0 km |
55:48 |
5:05 |
|
| 9/15/2009 |
Run |
17 km Boberg |
Easy |
17.0 km |
1:25:50 |
5:03 |
|
| 9/12/2009 |
Run |
2x 4,5 Boberg und 5xHaPa |
Tempo |
17.0 km |
1:20:47 |
4:46 |
|
| 9/10/2009 |
Run |
9 km TWL 4:27 und 5:05 (4:30 - 5:10) |
Fartlek |
9.0 km |
42:27 |
4:43 |
|
| 9/10/2009 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
41:59 |
5:15 |
|
| 9/8/2009 |
Run |
17 km Boberg |
Easy |
17.0 km |
1:24:55 |
5:00 |
|
| 9/6/2009 |
Run |
Alsterlauf 2009 |
Race |
10.0 km |
41:56 |
4:12 |
|
| 9/6/2009 |
Run |
4 EL und 4 AL, Alsterlauf |
Easy |
8.0 km |
42:34 |
5:20 |
|
| 9/5/2009 |
Run |
7 km HaPa |
Easy |
7.0 km |
35:58 |
5:09 |
|
| 9/1/2009 |
Run |
4 EL, 4.4 AL |
Easy |
8.4 km |
47:41 |
5:41 |
|
| 8/31/2009 |
Run |
11 km HaPa und Bahn |
Easy |
11.0 km |
56:23 |
5:08 |
|
| 8/27/2009 |
Run |
MOPO-Staffel |
Race |
5.0 km |
20:26 |
4:06 |
|
| 8/27/2009 |
Run |
EL und AL MOPO-Staffel |
Easy |
7.0 km |
38:04 |
5:27 |
|
| 8/26/2009 |
Run |
9 km Park und Bahn |
Easy |
9.0 km |
45:46 |
5:06 |
|
| 8/18/2009 |
Run |
5x1000 in 4:08 (gepl. 4:10) mit 600 TP in 4:00 |
Interval |
7400.0 m |
36:39 |
4:58 |
|
| 8/18/2009 |
Run |
4 EL, 3,6 AL |
Easy |
7.6 km |
40:15 |
5:18 |
|
| 8/14/2009 |
Run |
2 km 4:45, 2 km 5:00 |
Fartlek |
4000.0 m |
19:30 |
4:53 |
|
| 8/14/2009 |
Run |
7 km Crescendo 5:00 bis 4:17 |
Fartlek |
7000.0 m |
32:51 |
4:42 |
|
| 8/14/2009 |
Run |
4 EL, 2 AL |
Easy |
6.0 km |
32:15 |
5:23 |
|
| 8/11/2009 |
Run |
10x400 in 93 (gepl. 92-94), 200 TP in 1:50 (gepl. 2:00) |
Interval |
6000.0 m |
33:30 |
5:36 |
|
| 8/11/2009 |
Run |
4 EL, 4 AL |
Easy |
8.0 km |
42:34 |
5:20 |
|
| 8/6/2009 |
Run |
3x2000 in 4:17 mit 600 TP in 4:00 |
Interval |
7200.0 m |
33:40 |
4:41 |
|
| 8/6/2009 |
Run |
11 km Bahn und Weg |
Easy |
7.8 km |
41:58 |
5:23 |
|
| 8/4/2009 |
Run |
3 km AL auf der Bahn nach schnellen 12 |
Easy |
3.0 km |
15:27 |
5:09 |
|
| 8/4/2009 |
Run |
Schnelle 12 km Boberg |
Easy |
12.0 km |
1:00:14 |
5:02 |
|
| 8/1/2009 |
Run |
7 km Vattenfall City Night |
Tempo |
7.0 km |
30:16 |
4:20 |
|
| 8/1/2009 |
Run |
3 EL und 2 AL, Berlin |
Easy |
5.0 km |
26:04 |
5:13 |
|
| 7/29/2009 |
Run |
4x1000 in 4:13 (gepl. 4:15) mit 400 TP in 3:00 |
Interval |
5200.0 m |
25:51 |
4:59 |
|
| 7/29/2009 |
Run |
3 EL, 3,8 AL |
Easy |
6.8 km |
37:03 |
5:27 |
|
| 7/23/2009 |
Run |
4,8 EL, 4 AL |
Easy |
8.8 km |
48:13 |
5:29 |
|
| 7/21/2009 |
Run |
7x1000 in 4:12 (4:15) mit 200 TP in 2:00 |
Interval |
8400.0 m |
42:38 |
5:05 |
|
| 7/21/2009 |
Run |
4 EL, 3,6 AL |
Easy |
7.6 km |
41:49 |
5:31 |
|
| 7/16/2009 |
Run |
Roadrunnerrace 2009 |
Race |
7.5 km |
32:05 |
4:17 |
|
| 7/16/2009 |
Run |
EL und AL vor RRR |
Easy |
6.5 km |
35:40 |
5:30 |
|
| 7/14/2009 |
Run |
8x400 in 88.8 (gepl. 90-92) mit 400 TP in 2:30 |
Interval |
6400.0 m |
31:52 |
4:59 |
|
| 7/14/2009 |
Run |
3,8 EL und 3,8 AL |
Easy |
7.6 km |
41:49 |
5:31 |
|