| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/29/2009 |
Run |
12 km Charles River, Boston |
Easy |
12.0 km |
1:03:19 |
5:17 |
 |
| 9/27/2009 |
Run |
13 km Hyannis |
Easy |
13.0 km |
1:08:12 |
5:15 |
|
| 9/22/2009 |
Run |
59 St., Central Park, 1x Reservoir |
Easy |
11.5 km |
57:52 |
5:02 |
|
| 9/21/2009 |
Run |
96th St, 4xReservoir Central Park |
Easy |
11.5 km |
56:53 |
4:57 |
|
| 9/3/2009 |
Run |
5x400 in 95 (gepl. 96) mit 400 TP in 2:30 |
Interval |
4000.0 m |
20:18 |
5:05 |
|
| 9/3/2009 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
42:06 |
5:16 |
|
| 9/2/2009 |
Run |
11 km Elbuferwanderweg nach Tesperhude |
Easy |
11.0 km |
58:45 |
5:21 |
|
| 9/1/2009 |
Run |
5x1000 in 4:10 (gepl. 4:10-4:15), 400 TP in 3:00 |
Interval |
6600.0 m |
32:49 |
4:59 |
|
| 8/25/2009 |
Run |
5x Park |
Easy |
8.0 km |
43:21 |
5:26 |
|
| 8/12/2009 |
Run |
Gehölz 4x |
Easy |
13.0 km |
1:08:07 |
5:15 |
|
| 8/10/2009 |
Run |
13 km Bützflethermoor |
Easy |
13.0 km |
1:07:33 |
5:12 |
|
| 8/9/2009 |
Run |
12 km Bützflethermoor |
Easy |
12.0 km |
1:04:54 |
5:25 |
|
| 7/22/2009 |
Run |
HaPa und Bahn, 10 km |
Easy |
10.0 km |
54:25 |
5:27 |
|
| 7/20/2009 |
Run |
Alster, hin und zurück, Eilbeck |
Easy |
12.0 km |
1:01:24 |
5:07 |
|
| 7/18/2009 |
Run |
Gehölz 6x |
Easy |
17.0 km |
1:30:50 |
5:21 |
|
| 7/12/2009 |
Run |
9x HaPa + Weg |
Easy |
15.0 km |
1:19:13 |
5:17 |
|
| 7/9/2009 |
Run |
8 km TDL auf der Bahn in 4:36 (gepl.: 4:40) |
Tempo |
8.0 km |
36:51 |
4:37 |
|
| 7/9/2009 |
Run |
4 EL und 5 AL |
Easy |
9.0 km |
50:14 |
5:35 |
|
| 7/6/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
55:36 |
5:04 |
|
| 7/5/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
57:24 |
5:14 |
|
| 7/4/2009 |
Run |
4,3 Richtung Boberg, 4xHaPa |
Easy |
15.0 km |
1:18:53 |
5:16 |
|
| 6/26/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
1:02:21 |
5:41 |
|
| 6/25/2009 |
Run |
5x1000 in 4:08 (gepl. 4:10), 4 TP in 2:30 |
Interval |
6600.0 m |
30:39 |
4:39 |
|
| 6/25/2009 |
Run |
4 EL, 3,4 AL |
Easy |
7.4 km |
41:09 |
5:34 |
|
| 6/20/2009 |
Run |
HaPa, 10 km |
Easy |
10.0 km |
52:23 |
5:15 |
|
| 6/15/2009 |
Run |
12 km Richtung Boberg |
Easy |
12.0 km |
1:00:54 |
5:05 |
|
| 6/11/2009 |
Run |
2xPlatz + Bahn |
Easy |
12.0 km |
1:03:10 |
5:16 |
|
| 6/10/2009 |
Run |
Park und Bahn |
Easy |
12.0 km |
1:01:07 |
5:06 |
|
| 6/8/2009 |
Run |
13 km Richtung Boberg |
Tempo |
13.0 km |
1:03:44 |
4:55 |
|
| 6/4/2009 |
Run |
8 km TDL in 4:30, Park |
Tempo |
8.0 km |
36:00 |
4:30 |
|
| 6/4/2009 |
Run |
3,2 EL und 3,8 AL |
Easy |
7.0 km |
38:16 |
5:28 |
|
| 6/1/2009 |
Run |
Platte in Dresden |
Easy |
5.0 km |
25:47 |
5:10 |
|
| 5/29/2009 |
Run |
Platte in Dresden |
Easy |
7.5 km |
46:38 |
6:14 |
|
| 5/26/2009 |
Run |
HaPa |
Easy |
8.0 km |
41:30 |
5:12 |
|
| 5/26/2009 |
Run |
HaPa |
Tempo |
5.0 km |
25:05 |
5:01 |
|
| 5/22/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
58:03 |
5:17 |
|
| 5/21/2009 |
Run |
Mommsenstadion Runde |
Easy |
13.0 km |
1:11:57 |
5:33 |
|
| 5/18/2009 |
Run |
Gehölz 3x |
Tempo |
12.0 km |
59:24 |
4:57 |
|
| 5/13/2009 |
Run |
Gehölz 2x |
Easy |
9.0 km |
49:03 |
5:27 |
|
| 5/8/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
59:40 |
5:26 |
|
| 5/5/2009 |
Run |
7x400 in 90 (90-95) mit 400 TP (2:30) |
Interval |
5600.0 m |
27:58 |
5:00 |
|
| 5/5/2009 |
Run |
4 EL und 4,4 AL |
Easy |
8.4 km |
44:51 |
5:21 |
|
| 5/4/2009 |
Run |
Park&Platz |
Easy |
12.0 km |
1:01:15 |
5:07 |
|
| 5/1/2009 |
Run |
Gehölz 8x |
Long |
21.0 km |
1:51:28 |
5:19 |
|
| 4/29/2009 |
Run |
11 km Richtung Boberg |
Easy |
11.0 km |
56:27 |
5:08 |
|
| 4/22/2009 |
Run |
2x Gehölz, 2x Park |
Easy |
13.0 km |
1:07:13 |
5:11 |
|
| 4/21/2009 |
Run |
10x200 in 43s, 200 TP in 1:15 |
Interval |
4000.0 m |
19:47 |
4:57 |
|
| 4/17/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
57:10 |
5:12 |
|
| 4/13/2009 |
Run |
Erkrath - Römerweg - Eulental-Runde |
Easy |
12.5 km |
1:03:51 |
5:07 |
|
| 4/11/2009 |
Run |
Hildener Wald |
Easy |
13.0 km |
1:07:14 |
5:11 |
|
| 4/10/2009 |
Run |
Hildener Wald |
Easy |
11.0 km |
1:00:30 |
5:30 |
|
| 4/1/2009 |
Run |
Gehölz 1x |
Easy |
7.0 km |
38:25 |
5:30 |
|
| 3/29/2009 |
Run |
HaPa, AL nach Fuerte |
Easy |
11.0 km |
59:28 |
5:25 |
|
| 3/26/2009 |
Run |
Fuerte, Hotel bis Promenade km 0 und zurück |
Easy |
16.0 km |
1:30:43 |
5:41 |
|
| 3/25/2009 |
Run |
Fuerte, nur Promenade (Taxi), AL |
Easy |
5.0 km |
29:16 |
5:52 |
|
| 3/24/2009 |
Run |
Fuerte, 10 Steigerungen mit 100 m TP an der Baustelle |
Interval |
2.0 km |
|
|
|
| 3/24/2009 |
Run |
Fuerte, 12 km vor und nach Steigerungen |
Easy |
12.0 km |
1:06:15 |
5:32 |
|
| 3/23/2009 |
Run |
Fuerte, Weg und Promenade |
Easy |
15.0 km |
1:24:49 |
5:40 |
|
| 3/23/2009 |
Run |
Fuerte, AL |
Easy |
5.0 km |
30:00 |
6:00 |
|
| 3/21/2009 |
Run |
Fuerte, AL |
Easy |
5.0 km |
30:00 |
6:00 |
|
| 3/21/2009 |
Run |
Fuerte, am Strand zurück |
Easy |
8.0 km |
45:45 |
5:44 |
|
| 3/18/2009 |
Run |
HT16, 6x HaPa + 400m |
Easy |
12.0 km |
1:03:36 |
5:18 |
|
| 3/15/2009 |
Run |
Gehölz |
Easy |
12.0 km |
1:05:09 |
5:26 |
|
| 3/12/2009 |
Run |
3x3000 in 4:40 mit 1000 TP (7:00) |
Interval |
11000.0 m |
55:42 |
5:04 |
|
| 3/12/2009 |
Run |
4 EL und 3.4 AL |
Easy |
7.4 km |
41:09 |
5:34 |
|
| 3/10/2009 |
Run |
HaPa, AL |
Easy |
3.2 km |
18:55 |
5:55 |
|
| 3/10/2009 |
Run |
HaPa - 8 Runden Crescendo |
Fartlek |
12.8 km |
1:03:37 |
4:59 |
|
| 3/9/2009 |
Run |
HaPa 2km AL |
Easy |
2.0 km |
10:46 |
5:23 |
|
| 3/9/2009 |
Run |
Gehölz 3x |
Easy |
11.0 km |
57:16 |
5:13 |
|
| 3/8/2009 |
Run |
Celler Wasa-Lauf 2009 |
Race |
10.0 km |
43:01 |
4:19 |
|
| 3/8/2009 |
Run |
5 EL und 5 AL |
Easy |
10.0 km |
50:00 |
5:00 |
|
| 3/5/2009 |
Run |
3x1000 in 4:15 |
Interval |
5000.0 m |
24:36 |
4:56 |
|
| 3/5/2009 |
Run |
5 EL und 4 AL |
Easy |
9.0 km |
50:38 |
5:38 |
|
| 3/2/2009 |
Run |
HaPa, AL |
Easy |
3.0 km |
17:46 |
5:56 |
|
| 3/2/2009 |
Run |
Gehölz 3x |
Tempo |
11.0 km |
54:54 |
5:00 |
|
| 2/28/2009 |
Run |
Gehölz 6x + Block |
Easy |
17.0 km |
1:32:38 |
5:27 |
|
| 2/26/2009 |
Run |
Platz |
Fartlek |
5600.0 m |
28:27 |
5:05 |
|
| 2/26/2009 |
Run |
5 EL und 2.4 AL |
Easy |
7.4 km |
38:52 |
5:16 |
|
| 2/23/2009 |
Run |
1 km AL |
Easy |
1.0 km |
6:00 |
6:00 |
|
| 2/23/2009 |
Run |
Gehölz 3x |
Tempo |
11.0 km |
54:06 |
4:56 |
|
| 2/22/2009 |
Run |
Gehölz 8x |
Long |
21.0 km |
1:55:13 |
5:30 |
|
| 2/20/2009 |
Run |
Gehölz und Platz |
Easy |
14.0 km |
1:18:56 |
5:39 |
|
| 2/19/2009 |
Run |
TWL 4:30-5:00 |
Fartlek |
10000.0 m |
47:20 |
4:44 |
|
| 2/19/2009 |
Run |
HaPa - 4km EL + 3.2 AL |
Easy |
7.2 km |
40:22 |
5:37 |
|
| 2/16/2009 |
Run |
andere |
Easy |
15.0 km |
1:17:49 |
5:12 |
|
| 2/15/2009 |
Run |
HaPa |
Easy |
12.0 km |
1:05:27 |
5:28 |
|
| 2/14/2009 |
Run |
6x Gehölz + 2x HaPa |
Long |
21.0 km |
1:55:49 |
5:31 |
|
| 2/10/2009 |
Run |
6x1000 in 4:22 (4:25) mit 400 TP (3:00) |
Interval |
6600.0 m |
33:41 |
5:07 |
|
| 2/10/2009 |
Run |
HaPa - 2R EL + 2R AL |
Easy |
6.4 km |
35:22 |
5:32 |
|
| 2/9/2009 |
Run |
Gehölz 4x |
Easy |
13.0 km |
1:10:32 |
5:26 |
|
| 2/8/2009 |
Run |
Gehölz |
Easy |
12.0 km |
1:05:51 |
5:30 |
|
| 2/5/2009 |
Run |
Platz, Auslaufen |
Easy |
3.0 km |
16:30 |
5:30 |
|
| 2/5/2009 |
Run |
7x400 in 96 |
Interval |
5200.0 m |
25:59 |
5:00 |
|
| 2/5/2009 |
Run |
HaPa |
Easy |
4.8 km |
25:50 |
5:23 |
|
| 2/1/2009 |
Run |
HaPa |
Easy |
10.0 km |
56:51 |
5:42 |
|
| 1/31/2009 |
Run |
HaPa |
Easy |
10.0 km |
57:32 |
5:46 |
|
| 1/25/2009 |
Run |
HaPa |
Easy |
12.0 km |
1:05:56 |
5:30 |
|
| 1/24/2009 |
Run |
Gehölz 8x |
Long |
21.0 km |
1:59:40 |
5:42 |
|
| 1/22/2009 |
Run |
HaPa |
Easy |
16.0 km |
1:25:52 |
5:22 |
|
| 1/18/2009 |
Run |
Lümmellauf 2009 |
Race |
9.7 km |
42:32 |
4:24 |
|