| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 5/25/2009 |
Run |
1 EL und 1 AL |
Easy |
2.0 km |
11:02 |
5:31 |
 |
| 2/2/2009 |
Run |
1 km AL |
Easy |
1.0 km |
6:00 |
6:00 |
|
| 4/6/2009 |
Run |
1 km AL |
Easy |
1.0 km |
5:53 |
5:53 |
|
| 5/11/2009 |
Run |
1 km AL, Quellenweg, Sportplatz nach TDL |
Easy |
1.0 km |
5:58 |
5:58 |
|
| 11/30/2009 |
Run |
1 km langsam AL |
Easy |
1.0 km |
5:35 |
5:35 |
|
| 12/5/2009 |
Run |
10 km Berlin Gesundbrunnen |
Easy |
10.0 km |
54:47 |
5:29 |
|
| 9/9/2009 |
Run |
10 km Elbuferwanderweg |
Easy |
10.0 km |
53:50 |
5:23 |
|
| 3/7/2010 |
Run |
10 km Gehölz und Park auf Schnee |
Easy |
10.0 km |
56:50 |
5:41 |
|
| 9/16/2009 |
Run |
10 km HT16 - Bahn |
Easy |
10.0 km |
50:45 |
5:05 |
|
| 1/28/2010 |
Run |
10 km TDL in 4:40 (gepl.:4:45-4:50) |
Tempo |
10.0 km |
46:41 |
4:41 |
|
| 4/9/2009 |
Run |
10 km TWL (4:40 - 5:20, km) |
Fartlek |
10000.0 m |
49:46 |
4:59 |
|
| 6/16/2009 |
Run |
10 Steigerungen |
Easy |
1000.0 m |
|
|
|
| 7/11/2009 |
Run |
10km Bahn + Weg |
Easy |
12.0 km |
1:03:34 |
5:18 |
|
| 5/12/2009 |
Run |
10x200 in 42 (gepl. 43-45), 200 TP in 1:30 |
Interval |
4000.0 m |
21:47 |
5:27 |
|
| 11/26/2009 |
Run |
10x200 ruhig mit 400 TP zum Antesten |
Interval |
6000.0 m |
31:59 |
5:20 |
|
| 6/30/2009 |
Run |
10x400 in 90.2, 400 TP in 2:30 |
Interval |
7600.0 m |
37:34 |
4:57 |
|
| 4/16/2009 |
Run |
10x400 in 93, 400 TP |
Interval |
8000.0 m |
40:15 |
5:02 |
|
| 7/22/2008 |
Run |
10x400 in 96 |
Interval |
8000.0 m |
40:38 |
5:05 |
|
| 8/5/2009 |
Run |
11 km Bahn und Weg |
Easy |
11.0 km |
58:28 |
5:19 |
|
| 4/30/2009 |
Run |
11 km Crescendo von 5:40 - 4:20 |
Fartlek |
11.0 km |
54:34 |
4:58 |
|
| 2/15/2010 |
Run |
11 km Gehölz |
Easy |
11.0 km |
57:19 |
5:13 |
|
| 1/9/2010 |
Run |
11 km Gehölz auf Schnee |
Easy |
11.0 km |
59:10 |
5:23 |
|
| 11/30/2009 |
Run |
11 km Gehölz zügig |
Easy |
11.0 km |
55:53 |
5:05 |
|
| 11/18/2009 |
Run |
11.5 km Park |
Easy |
11.4 km |
59:23 |
5:13 |
|
| 9/7/2009 |
Run |
12 km Auslaufen |
Easy |
12.0 km |
1:01:58 |
5:10 |
|
| 7/13/2009 |
Run |
12 km Bahn |
Easy |
12.0 km |
1:01:55 |
5:10 |
|
| 8/13/2009 |
Run |
12 km Boberg |
Easy |
12.0 km |
1:02:51 |
5:15 |
|
| 8/17/2009 |
Run |
12 km Boberg |
Easy |
12.0 km |
1:01:29 |
5:08 |
|
| 12/3/2009 |
Run |
12 km HaPa |
Easy |
12.0 km |
1:04:19 |
5:22 |
|
| 1/15/2010 |
Run |
12 km HaPa auf Schnee |
Easy |
11.6 km |
58:24 |
5:03 |
|
| 1/18/2010 |
Run |
12 km HaPa auf Schnee |
Easy |
12.0 km |
1:03:37 |
5:19 |
|
| 10/26/2009 |
Run |
12 km HT16 - 6xPark - HT16 |
Easy |
12.0 km |
1:02:03 |
5:11 |
|
| 12/30/2009 |
Run |
12 km HT16-HaPa |
Easy |
12.0 km |
1:01:43 |
5:09 |
|
| 11/5/2009 |
Run |
12 km Märchensiedlung und Bahn |
Easy |
12.0 km |
1:02:47 |
5:14 |
|
| 4/14/2009 |
Run |
12 km Richtung Boberg |
Tempo |
12.0 km |
58:50 |
4:55 |
|
| 1/24/2010 |
Run |
13 km Alster, Eilbek, HT16 |
Easy |
13.0 km |
1:07:42 |
5:13 |
|
| 2/2/2010 |
Run |
13 km Boberg auf noch mehr Matsch |
Easy |
13.0 km |
1:11:48 |
5:32 |
|
| 11/23/2009 |
Run |
13 km Gehölz |
Easy |
13.0 km |
1:05:56 |
5:05 |
|
| 12/9/2009 |
Run |
13 km Gehölz |
Easy |
13.0 km |
1:06:14 |
5:06 |
|
| 6/16/2009 |
Run |
13 km HaPa |
Easy |
13.0 km |
1:07:41 |
5:13 |
|
| 1/19/2010 |
Run |
13 km HaPa und Horn auf schlechtem Boden |
Easy |
13.0 km |
1:11:37 |
5:31 |
|
| 1/25/2010 |
Run |
13 km Kolumbusstraße |
Easy |
13.0 km |
1:07:27 |
5:12 |
|
| 1/3/2010 |
Run |
13 km Öjendorf auf Schnee |
Easy |
13.0 km |
1:12:40 |
5:36 |
|
| 1/17/2010 |
Run |
13,4 auf Schnee |
Easy |
13.4 km |
1:10:02 |
5:14 |
|
| 10/29/2009 |
Run |
14 km HaPa und Bahn |
Easy |
14.0 km |
1:12:57 |
5:13 |
|
| 11/2/2009 |
Run |
14 km HT16, Alsterrunde, HT16 |
Easy |
14.0 km |
1:10:02 |
5:01 |
|
| 3/2/2010 |
Run |
15 km Boberg und Platz |
Easy |
15.0 km |
1:22:02 |
5:29 |
|
| 10/22/2009 |
Run |
15 km Gehölz |
Easy |
15.0 km |
1:16:21 |
5:06 |
|
| 2/11/2010 |
Run |
15 km HT16 - HaPa |
Easy |
15.0 km |
1:21:50 |
5:28 |
|
| 2/22/2010 |
Run |
15 km Promenade und Weg, Fuerte |
Easy |
15.0 km |
1:19:23 |
5:18 |
|
| 11/10/2009 |
Run |
16 km Boberg |
Easy |
16.0 km |
1:23:48 |
5:15 |
|
| 11/24/2009 |
Run |
16 km Boberg und HaPa |
Easy |
16.0 km |
1:26:12 |
5:24 |
|
| 1/5/2010 |
Run |
16 km HaPa auf Schnee |
Easy |
16.0 km |
1:24:36 |
5:18 |
|
| 10/15/2009 |
Run |
17 km Boberg |
Easy |
17.0 km |
1:29:50 |
5:18 |
|
| 12/8/2009 |
Run |
17 km Boberg |
Easy |
17.0 km |
1:31:14 |
5:22 |
|
| 12/29/2009 |
Run |
17 km Park und Boberg |
Easy |
17.0 km |
1:28:33 |
5:13 |
|
| 1/21/2010 |
Run |
17 km Wandsbek und Horn, tw. auf Eis |
Easy |
17.0 km |
1:28:01 |
5:11 |
|
| 6/1/2009 |
Run |
1xPark + Bahn |
Easy |
11.0 km |
58:39 |
5:20 |
|
| 6/5/2009 |
Run |
1xPark + Bahn |
Easy |
12.0 km |
1:05:08 |
5:26 |
|
| 1/8/2010 |
Run |
25 km Gehölz auf Schnee |
Long |
25.0 km |
2:19:24 |
5:35 |
|
| 7/19/2009 |
Run |
2x2 km Bobergrunde + 5x HaPa |
Easy |
12.0 km |
1:01:20 |
5:07 |
|
| 8/29/2009 |
Run |
2x2 km Bobergrunde + 5x HaPa |
Easy |
12.0 km |
59:58 |
5:00 |
|
| 7/23/2009 |
Run |
3000-2000-1000 in 4:22 (4:25) mit 600 TP in 4:25 |
Interval |
7200.0 m |
34:54 |
4:51 |
|
| 1/12/2009 |
Run |
3x2000 |
Interval |
8050.0 m |
38:46 |
4:49 |
|
| 8/16/2009 |
Run |
3xGehölz |
Easy |
11.0 km |
57:31 |
5:14 |
|
| 4/23/2009 |
Run |
4 EL und 3,2 AL |
Easy |
7.2 km |
38:20 |
5:20 |
|
| 12/17/2009 |
Run |
4 EL und 3.2 AL |
Easy |
7.2 km |
38:57 |
5:25 |
|
| 3/3/2009 |
Run |
4 EL und 3.6 AL |
Easy |
7.6 km |
42:44 |
5:38 |
|
| 5/12/2009 |
Run |
4,8 EL und 5,2 AL um 10x200 |
Easy |
10.0 km |
53:17 |
5:20 |
|
| 11/26/2009 |
Run |
4.8 EL und 3.2 AL |
Easy |
8.0 km |
43:56 |
5:30 |
|
| 12/17/2009 |
Run |
4x2000 in 4:38/9:16 (gepl. 9:20) mit 600 TP in 4:00 |
Easy |
9800.0 m |
48:57 |
5:00 |
|
| 4/21/2009 |
Run |
5 EL und 5 AL |
Easy |
10.0 km |
52:13 |
5:14 |
|
| 7/15/2009 |
Run |
5 Steigerungen |
Easy |
500.0 m |
|
|
|
| 7/15/2009 |
Run |
5,5 Auslaufen vor RRR auf der Bahn |
Easy |
5.5 km |
28:41 |
5:13 |
|
| 4/23/2009 |
Run |
5x1000 in 4:08 (gepl. 4:15-4:20), 600 TP in 4 Min. |
Interval |
7800.0 m |
38:57 |
5:00 |
|
| 6/13/2009 |
Run |
6 km HaPa |
Easy |
6.0 km |
32:32 |
5:26 |
|
| 7/31/2009 |
Run |
6 km ruhig vor Berlin, Bahn und Park |
Easy |
6.0 km |
32:05 |
5:21 |
|
| 2/24/2009 |
Run |
7 x 200 in 45.7, 200 TP in 1:35 |
Interval |
2600.0 m |
14:46 |
5:41 |
|
| 2/17/2009 |
Run |
7x400 in 90-95 |
Interval |
5600.0 m |
28:02 |
5:01 |
|
| 2/3/2010 |
Run |
8 km EL und AL in LA-Halle |
Easy |
8.0 km |
43:37 |
5:28 |
|
| 1/31/2010 |
Run |
8 km Wohngebiete auf Straßen, Schnee |
Easy |
8.0 km |
44:07 |
5:31 |
|
| 3/3/2009 |
Run |
8x400 in 1:34 |
Interval |
6400.0 m |
32:35 |
5:06 |
|
| 5/27/2008 |
Run |
8x400 in 1:37, 400 TP in 2:24 |
Interval |
6.8 km |
34:24 |
5:04 |
|
| 8/28/2009 |
Run |
9 km Platz |
Easy |
9.0 km |
49:22 |
5:30 |
|
| 4/30/2009 |
Run |
AL nach 11 km Crescendo |
Easy |
2.0 km |
10:25 |
5:13 |
|
| 4/14/2009 |
Run |
AL nach 12 km TDL |
Easy |
3.5 km |
18:28 |
5:17 |
|
| 4/20/2009 |
Run |
Alster, Marathonstrecke, zurück |
Tempo |
12.0 km |
1:00:00 |
5:00 |
|
| 12/12/2007 |
Run |
andere |
Easy |
9.0 km |
52:15 |
5:49 |
|
| 12/13/2007 |
Run |
andere |
Easy |
12.0 km |
1:07:23 |
5:37 |
|
| 12/16/2007 |
Run |
andere |
Easy |
18.2 km |
1:43:00 |
5:41 |
|
| 1/8/2008 |
Run |
andere |
Easy |
5.6 km |
29:13 |
5:14 |
|
| 1/10/2008 |
Run |
andere |
Easy |
13.0 km |
1:14:30 |
5:44 |
|
| 1/14/2008 |
Run |
andere |
Easy |
10.3 km |
58:27 |
5:41 |
|
| 1/28/2008 |
Run |
andere |
Easy |
10.8 km |
57:01 |
5:17 |
|
| 2/7/2008 |
Run |
andere |
Long |
21.1 km |
2:00:11 |
5:42 |
|
| 2/12/2008 |
Run |
andere |
Interval |
8.5 km |
44:01 |
5:11 |
|
| 2/12/2008 |
Run |
andere |
Easy |
10.0 km |
56:09 |
5:37 |
|
| 2/16/2008 |
Run |
andere |
Long |
30.0 km |
2:57:12 |
5:55 |
|
| 2/22/2008 |
Run |
andere |
Easy |
10.5 km |
1:05:00 |
6:12 |
|
| 2/23/2008 |
Run |
andere |
Easy |
16.0 km |
1:39:34 |
6:14 |
|