| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/14/2017 |
Run |
7 km Priwall |
Easy |
7.0 km |
37:50 |
5:25 |
 |
| 11/16/2016 |
Run |
7 km Burriana |
Easy |
7.0 km |
38:24 |
5:30 |
|
| 11/15/2016 |
Run |
6 km Maro |
Easy |
6.0 km |
32:10 |
5:22 |
|
| 7/17/2016 |
Run |
7 km Priwall mit C. |
Easy |
7.0 km |
37:07 |
5:19 |
|
| 7/16/2016 |
Run |
10 km Priwall mit C. |
Easy |
10.0 km |
51:58 |
5:12 |
|
| 8/24/2014 |
Run |
2x2000 in 3:58 mit 1000 TP in 5:15, Alster |
Interval |
5000.0 m |
21:03 |
4:13 |
|
| 8/24/2014 |
Run |
3 km EL, 5 AL |
Easy |
8.0 km |
40:58 |
5:08 |
|
| 8/22/2014 |
Run |
11 km Neustadt |
Easy |
11.0 km |
53:41 |
4:53 |
|
| 8/20/2014 |
Run |
10 km Großenbrode zügig |
Easy |
10.0 km |
47:29 |
4:45 |
|
| 8/18/2014 |
Run |
10 km Burgtiefe mit C. |
Easy |
10.0 km |
48:04 |
4:49 |
|
| 8/17/2014 |
Run |
13 km Burgtiefe zügig mit C. |
Easy |
13.0 km |
1:02:17 |
4:48 |
|
| 6/22/2014 |
Run |
10 km Priwall mit C. |
Easy |
10.0 km |
50:30 |
5:03 |
|
| 2/6/2014 |
Run |
1000, 2x1800, 1400 in 4:10 (geplant 4x2000) |
Interval |
8400.0 m |
38:18 |
4:34 |
|
| 2/6/2014 |
Run |
4 km EL, 3,6 AL |
Easy |
7.6 km |
40:46 |
5:22 |
|
| 12/30/2013 |
Run |
14 km Arbeit nach Hause |
Easy |
14.0 km |
1:07:33 |
4:50 |
|
| 12/28/2013 |
Run |
12 km Wandsbek, Horn, Eilbek |
Easy |
12.0 km |
56:50 |
4:45 |
|
| 11/21/2013 |
Run |
17 km Park inkl. 10x300 in 1:06 mit 400 TP in 2:30 |
Fartlek |
17.0 km |
1:26:59 |
5:07 |
|
| 11/19/2013 |
Run |
17 km zum Park und Boberg |
Easy |
17.0 km |
1:23:45 |
4:56 |
|
| 11/14/2013 |
Run |
15 km inkl. 10 km CS von 4:54 bis 4:17, 4:36 über CS-Teil |
Fartlek |
15.0 km |
1:11:15 |
4:45 |
|
| 10/14/2013 |
Run |
6 km regenerativ mit Jörg |
Easy |
6.0 km |
40:30 |
6:45 |
|
| 10/10/2013 |
Run |
15 km zum Park und alte Bobergrunde inkl. 5 Steigerungen |
Easy |
15.0 km |
1:13:26 |
4:54 |
|
| 9/26/2013 |
Run |
12 km Bobergrunde |
Easy |
12.0 km |
58:59 |
4:55 |
|
| 9/18/2013 |
Run |
10 km Hamm, Borgfelde, Eilbek mit C. |
Easy |
10.0 km |
48:31 |
4:52 |
|
| 9/10/2013 |
Run |
10 km Borgfelde und Eilbek, 8 mit C. |
Easy |
10.0 km |
49:39 |
4:58 |
|
| 8/27/2013 |
Run |
5x1000 in 3:57 mit 400 TP in 2:30 |
Interval |
7000.0 m |
32:12 |
4:37 |
|
| 8/27/2013 |
Run |
5,5 EL, 4,5 AL |
Easy |
10.0 km |
54:12 |
5:26 |
|
| 8/22/2013 |
Run |
5 km CS 4:40-4:00, 2x1000 in 4:00 |
Fartlek |
8000.0 m |
36:06 |
4:31 |
|
| 8/22/2013 |
Run |
5,5 km EL, 4,5 AL |
Easy |
10.0 km |
52:46 |
5:17 |
|
| 7/11/2013 |
Run |
CS: 3x1000, 2x1000, 1000, 4:20 bis <4:00 |
Interval |
7000.0 m |
31:14 |
4:28 |
|
| 7/11/2013 |
Run |
4 km EL, 3 AL |
Easy |
7.0 km |
38:31 |
5:31 |
|
| 7/9/2013 |
Run |
1000-1000-1000-600-600 in 3:59 mit 400 TP in 2:30 |
Interval |
5800.0 m |
26:38 |
4:36 |
|
| 7/9/2013 |
Run |
4 EL, 3,2 AL |
Easy |
7.2 km |
38:10 |
5:19 |
|
| 6/10/2013 |
Run |
14 km Arbeit nach Hause inkl. 1000-1000-600-1000-400-200 schnell |
Fartlek |
14.0 km |
1:05:36 |
4:42 |
|
| 6/1/2013 |
Run |
8,6 km LzdM, Kleinwaabs nach Damp |
Race |
8.6 km |
35:37 |
4:09 |
|
| 6/1/2013 |
Run |
3,4 km EL, 2 km AL |
Easy |
5.4 km |
29:39 |
5:30 |
|
| 5/18/2013 |
Run |
10x200 in 38.78 mit 400 TP in 2:23 mit C. und Robert |
Interval |
6000.0 m |
30:15 |
5:03 |
|
| 5/18/2013 |
Run |
5 km EL, 4 AL |
Easy |
9.0 km |
48:08 |
5:21 |
|
| 5/15/2013 |
Run |
10 km Bramfelder See-Lauf |
Race |
10.0 km |
40:57 |
4:06 |
|
| 5/15/2013 |
Run |
4 km EL, 3 AL |
Easy |
7.0 km |
36:52 |
5:16 |
|
| 5/10/2013 |
Run |
5x400 in 86 und 4x1000 in 3:51 im Wechsel, 400 TP in 2:30 |
Interval |
9200.0 m |
42:30 |
4:38 |
|
| 5/10/2013 |
Run |
5 EL, 2,8 AL |
Easy |
7.8 km |
41:02 |
5:16 |
|
| 5/1/2013 |
Run |
10 km Kaltenkirchener Stadtlauf |
Race |
10.0 km |
40:41 |
4:05 |
|
| 5/1/2013 |
Run |
4 km EL, 3 AL |
Easy |
7.0 km |
|
|
|
| 4/16/2013 |
Run |
4x1000 in 4:23 - 4:13, i.D. 4:17 mit 600 TP in 4:00 |
Interval |
5800.0 m |
29:03 |
5:01 |
|
| 4/16/2013 |
Run |
6 EL, 3,2 AL |
Easy |
9.2 km |
48:18 |
5:15 |
|
| 4/1/2013 |
Run |
HNF HM, Süderelbe |
Race |
21.1 km |
1:29:18 |
4:14 |
|
| 4/1/2013 |
Run |
4 EL, 2,9 AL |
Easy |
6.9 km |
35:31 |
5:09 |
|
| 3/21/2013 |
Run |
3,2 km AL |
Easy |
3.2 km |
16:47 |
5:15 |
|
| 3/21/2013 |
Run |
10,8 km CS im Alten Elbtunnel, 5:24-3:46 |
Fartlek |
10800.0 m |
48:22 |
4:29 |
|
| 3/19/2013 |
Run |
6x1000 in 3:53 (3:55) mit 400 TP in 2:30, Halle |
Interval |
8000.0 m |
35:41 |
4:28 |
|
| 3/19/2013 |
Run |
3 km EL, 4 km AL |
Easy |
7.0 km |
37:11 |
5:19 |
|
| 3/14/2013 |
Run |
15x400 in 86.1 mit 200 TP in 1:30, Halle |
Interval |
9000.0 m |
43:27 |
4:50 |
|
| 3/14/2013 |
Run |
3 km EL, 3 km AL |
Easy |
6.0 km |
31:51 |
5:19 |
|
| 3/10/2013 |
Run |
15 km Celler Wasalauf |
Race |
15.0 km |
1:01:07 |
4:05 |
|
| 3/10/2013 |
Run |
5 km EL, 3 AL |
Easy |
8.0 km |
43:45 |
5:29 |
|
| 3/7/2013 |
Run |
3x2000 in 4:07 (4:10) mit 600 TP in 3:30 |
Interval |
7200.0 m |
31:41 |
4:25 |
|
| 3/7/2013 |
Run |
4 EL, 2,8 AL |
Easy |
6.8 km |
38:36 |
5:41 |
|
| 2/28/2013 |
Run |
1000-2000-3000-4000-2000 in 3:57-4:08 mit 600TP in 4:00 |
Interval |
14400.0 m |
1:04:51 |
4:31 |
|
| 2/28/2013 |
Run |
3 EL, 3,6 AL |
Easy |
6.6 km |
34:14 |
5:12 |
|
| 2/26/2013 |
Run |
10x400 in 84.2 mit 200 TP in 1:42, Halle |
Interval |
6000.0 m |
30:34 |
5:06 |
|
| 2/26/2013 |
Run |
6 km EL, 3 AL |
Easy |
9.0 km |
47:44 |
5:19 |
|
| 2/21/2013 |
Run |
15x200 in 39.5 (42-43) mit 200 TP in 1:28 |
Interval |
6.0 km |
31:57 |
5:20 |
|
| 2/21/2013 |
Run |
6 km EL, 4 AL |
Easy |
10.0 km |
54:23 |
5:27 |
|
| 2/19/2013 |
Run |
4 km EL, 2 km AL |
Easy |
6.0 km |
33:08 |
5:32 |
|
| 2/19/2013 |
Run |
12 km CS, je 2 in 4:55 (5:00) bis 4:15 (4:20),je 1 in 4:10, 4:00 |
Fartlek |
12000.0 m |
54:27 |
4:33 |
|
| 2/14/2013 |
Run |
3x400 (88.6), 800 (3:07), 1200 (4:45) mit 400 TP in 2:45 |
Interval |
10400.0 m |
50:02 |
4:49 |
|
| 2/14/2013 |
Run |
4 km EL, 2,6 AL |
Easy |
6.6 km |
36:18 |
5:30 |
|
| 1/25/2013 |
Run |
15 km Jandia mit 2xSchotterberg zügig hoch und1x800 in 3:00 Min. |
Fartlek |
15.0 km |
1:13:48 |
4:56 |
|
| 1/23/2013 |
Run |
10x300 in 62 mit 300 TP in 1:52 |
Interval |
6000.0 m |
28:58 |
4:50 |
|
| 1/23/2013 |
Run |
3 EL, 3 AL, Promenade |
Easy |
6.0 km |
30:53 |
5:09 |
|
| 1/17/2013 |
Run |
7 Runden CS HaPa (5:20 bis 4:15), 6,8 AL |
Fartlek |
18.0 km |
1:29:06 |
4:57 |
|
| 1/10/2013 |
Run |
17 km inkl. 400 in 91 und 10x200 in 43 m. 200 TP in 1:18 |
Fartlek |
17.0 km |
1:27:25 |
5:09 |
|
| 11/26/2012 |
Run |
14 km Arbeit nach Hause |
Easy |
14.0 km |
1:07:45 |
4:51 |
|
| 11/19/2012 |
Run |
12 km nach Hause |
Easy |
12.0 km |
57:53 |
4:50 |
|
| 11/14/2012 |
Run |
11 km Wilhelmsburg |
Easy |
11.0 km |
52:54 |
4:49 |
|
| 11/13/2012 |
Run |
12 km zur Arbeit, zügig |
Easy |
12.0 km |
57:01 |
4:46 |
|
| 10/27/2012 |
Run |
11 km Eilbek und Hamm |
Easy |
11.0 km |
53:20 |
4:51 |
|
| 10/18/2012 |
Run |
15 km Alster und Borgfelde |
Easy |
15.0 km |
1:13:32 |
4:55 |
|
| 10/11/2012 |
Run |
4x1000 in 4:16 mit 400 TP in 2:30 |
Interval |
5200.0 m |
24:31 |
4:43 |
|
| 10/11/2012 |
Run |
5 EL, 3,8 AL |
Easy |
8.8 km |
44:26 |
5:03 |
|
| 10/7/2012 |
Run |
8,4 km Stadtparkstaffel |
Race |
8.4 km |
33:44 |
4:01 |
|
| 10/7/2012 |
Run |
4,5 EL, ca. 4,1 AL |
Easy |
8.6 km |
48:56 |
5:42 |
|
| 9/27/2012 |
Run |
400-500-600-700-800-900-1100 in 3:48 mit 400 TP in 2:30 |
Interval |
7400.0 m |
33:46 |
4:34 |
|
| 9/27/2012 |
Run |
4 EL, 3,6 AL |
Easy |
7.6 km |
41:41 |
5:30 |
|
| 9/20/2012 |
Run |
7,4 km Roadrunnerrace |
Race |
7.4 km |
29:25 |
3:59 |
|
| 9/20/2012 |
Run |
7,6 km EL und AL |
Easy |
7.6 km |
40:57 |
5:24 |
|
| 9/18/2012 |
Run |
800-800-800-900-1000 in 3:45 mit 500 TP in 3:10 |
Interval |
6250.0 m |
28:26 |
4:33 |
|
| 9/18/2012 |
Run |
7,75 EL und AL |
Easy |
7.8 km |
41:21 |
5:21 |
|
| 9/9/2012 |
Run |
10 km Alsterlauf |
Race |
10.0 km |
39:45 |
3:59 |
|
| 9/6/2012 |
Run |
3x1000 in 3:59 mit 400 TP in 2:30 |
Interval |
3800.0 m |
16:44 |
4:25 |
|
| 9/6/2012 |
Run |
5 EL, 5,2 AL |
Easy |
10.2 km |
55:24 |
5:26 |
|
| 9/4/2012 |
Run |
10x400 in 87 mit 400 TP in 2:30 |
Interval |
8000.0 m |
39:17 |
4:55 |
|
| 9/4/2012 |
Run |
5 km EL und 3 km AL |
Easy |
8.0 km |
42:38 |
5:20 |
|
| 9/1/2012 |
Run |
16 km Alster und Eilbek |
Easy |
16.0 km |
1:17:54 |
4:53 |
|
| 8/30/2012 |
Run |
6x1000 in 3:57 (4:00) mit 400 TP in 2:30 |
Interval |
8000.0 m |
36:12 |
4:32 |
|
| 8/30/2012 |
Run |
5 EL, 3 AL |
Easy |
8.0 km |
43:33 |
5:27 |
|
| 8/23/2012 |
Run |
5x800 (3:04), 2x400 (86), 1x200 (40) |
Interval |
8000.0 m |
41:36 |
5:12 |
|
| 8/23/2012 |
Run |
5 km EL, 4 AL |
Easy |
9.0 km |
52:18 |
5:49 |
|
| 8/21/2012 |
Run |
3 km AL |
Easy |
3.0 km |
14:58 |
5:00 |
|
| 8/21/2012 |
Run |
15 km CS, je 3 km von 5:00 bis 4:20 (letzter 4:05) |
Fartlek |
15.0 km |
1:08:51 |
4:36 |
|