| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/30/2011 |
Run |
6 km CS + 1x1000 in 4:08 |
Fartlek |
7.0 km |
|
|
 |
| 8/22/2012 |
Run |
11 km Wilhelmsburg |
Easy |
11.0 km |
|
|
|
| 4/17/2011 |
Run |
1000 m Alsterstaffel |
Race |
1000.0 m |
3:34 |
3:34 |
|
| 8/2/2011 |
Run |
3000m Jahnkampfbahn Betriebssport Abendsportfest |
Race |
3000.0 m |
11:30 |
3:50 |
|
| 4/17/2011 |
Run |
3600 m Alsterstaffel |
Race |
3630.0 m |
14:10 |
3:55 |
|
| 8/14/2011 |
Run |
5000m-Bahnwettkampf BSV Meisterschaften |
Race |
5000.0 m |
19:48 |
3:58 |
|
| 6/13/2010 |
Run |
Staffelmarathon Eckernförde 2010 |
Race |
4.1 km |
16:20 |
3:58 |
|
| 8/25/2011 |
Run |
7,4 km Roadrunnerrace 2011 |
Race |
7.4 km |
29:31 |
4:00 |
|
| 6/19/2011 |
Run |
5 km 20x5-Staffel HNF |
Race |
5.1 km |
20:31 |
4:02 |
|
| 9/11/2011 |
Run |
10 km Alsterlauf 2011 |
Race |
10.0 km |
40:15 |
4:02 |
|
| 7/1/2010 |
Run |
5000m-Bahnwettkampf Abendsportfest HNF |
Race |
5000.0 m |
20:10 |
4:02 |
|
| 3/13/2011 |
Run |
10 km Celler Wasa-Lauf |
Race |
10.0 km |
40:24 |
4:03 |
|
| 10/2/2011 |
Run |
8,4 km Stadtparkstaffel |
Race |
8.4 km |
34:12 |
4:05 |
|
| 7/31/2010 |
Run |
10 km City Night, Berlin |
Race |
10.0 km |
41:24 |
4:09 |
|
| 7/27/2011 |
Run |
10 km Hammer Park Lauf |
Race |
10.0 km |
41:41 |
4:11 |
|
| 8/17/2011 |
Run |
5 km MOPO-Staffel (4,8 laut FR) |
Race |
4.8 km |
20:04 |
4:11 |
|
| 9/12/2010 |
Run |
Alsterlauf 2010 |
Race |
10.0 km |
41:59 |
4:12 |
|
| 3/14/2010 |
Run |
15 km Celler Wasa-Lauf 2010 |
Race |
15.0 km |
1:03:08 |
4:13 |
|
| 6/19/2012 |
Run |
5000m-Bahnwettkampf BSV Meisterschaften |
Race |
5000.0 m |
21:13 |
4:15 |
|
| 7/18/2010 |
Run |
10 km Citytriathlonstaffel |
Race |
10.0 km |
42:28 |
4:15 |
|
| 3/28/2010 |
Run |
Berlin Halbmarathon 2010 |
Race |
21.1 km |
1:30:18 |
4:17 |
|
| 9/1/2011 |
Run |
12 km TDL in 4:20 (CS 4:25-4:15, letzter km 3:58) |
Tempo |
12.0 km |
51:31 |
4:18 |
|
| 8/30/2011 |
Run |
4x2000 in 3:58.6 (7:57) mit 600 TP in 3:30 |
Interval |
9800.0 m |
42:21 |
4:20 |
|
| 5/6/2011 |
Run |
10 km TDL nach Garmin zwischen 0 und Ende |
Tempo |
10.0 km |
43:19 |
4:20 |
|
| 9/6/2011 |
Run |
4x1000 in 3:48 mit 400 TP in 2:30 |
Interval |
5200.0 m |
22:38 |
4:22 |
|
| 9/25/2011 |
Run |
Berlin Marathon 2011 |
Race |
42.2 km |
3:04:30 |
4:23 |
|
| 3/24/2011 |
Run |
12 km TDL in 4:23 (Vorgabe 4:25) |
Tempo |
12.0 km |
52:37 |
4:24 |
|
| 2/17/2011 |
Run |
10 km TDL in 4:24, HaPa |
Tempo |
10.0 km |
43:56 |
4:24 |
|
| 7/14/2011 |
Run |
9 km CS von 4:41-4:05 (gepl. 4:45 bis 4:20, darin 4 km) |
Fartlek |
9000.0 m |
39:36 |
4:24 |
|
| 9/15/2011 |
Run |
9 km TDL |
Tempo |
9.0 km |
39:40 |
4:25 |
|
| 4/3/2011 |
Run |
Berlin HM 2011 |
Race |
21.1 km |
1:33:05 |
4:25 |
|
| 4/14/2011 |
Run |
10 km TDL in 4:26 |
Tempo |
10.0 km |
44:16 |
4:26 |
|
| 7/21/2011 |
Run |
10 km TDL in 4:26 (4:30) |
Tempo |
10.0 km |
44:17 |
4:26 |
|
| 4/8/2010 |
Run |
12 km TDL in 4:27 (4:30-4:40) |
Tempo |
12.0 km |
53:15 |
4:27 |
|
| 3/17/2011 |
Run |
3000-4000-3000 in 4:08 (4:10) mit 1000 TP in 6:00 |
Interval |
12000.0 m |
53:20 |
4:27 |
|
| 2/24/2011 |
Run |
5000-3000-1000 mit 2000-1000 TP statt 12 km TDL nach Versacken |
Fartlek |
12000.0 m |
53:25 |
4:28 |
|
| 5/12/2011 |
Run |
12 km TDL in 4:28 (4:30-4:25) |
Tempo |
12.0 km |
53:36 |
4:28 |
|
| 5/22/2011 |
Run |
HH Marathon 2011 |
Race |
42.2 km |
3:08:43 |
4:29 |
|
| 4/21/2011 |
Run |
4000-3000-2000 in 4:09 mit 1000 TP in 6:00 mit Janna |
Interval |
11000.0 m |
49:20 |
4:30 |
|
| 8/11/2011 |
Run |
3x1000 in 3:53 (3:55) mit 400 TP in 2:45 |
Interval |
3800.0 m |
17:07 |
4:31 |
|
| 1/20/2011 |
Run |
13 km TWL 4:17 - 4:45 (4:20/4:50) |
Fartlek |
13.0 km |
58:34 |
4:31 |
|
| 6/28/2011 |
Run |
5x1000 in 3:59 (4:05) mit 400 TP in 2:30 bei großer Hitze |
Interval |
6600.0 m |
29:55 |
4:33 |
|
| 8/16/2011 |
Run |
1000(3:50)-1200(3:54)-1000(3:45)-400(82s-3:25) |
Interval |
5000.0 m |
22:41 |
4:33 |
|
| 8/31/2010 |
Run |
11 km CS von 5:00 bis 4:10 |
Fartlek |
11000.0 m |
50:05 |
4:34 |
|
| 8/23/2011 |
Run |
5x1000 in 3:44 (3:50-3:55) mit 400 TP in 2:30 (2:28) |
Interval |
7000.0 m |
31:53 |
4:34 |
|
| 9/2/2010 |
Run |
3x3000 in 4:17 (4:20) mit 600 TP in 4:00 |
Interval |
10200.0 m |
46:29 |
4:34 |
|
| 9/26/2010 |
Run |
Berlin-Marathon 2010 |
Race |
42.2 km |
3:12:24 |
4:34 |
|
| 3/6/2012 |
Run |
5x1000 in 3:56 mit 400 TP in 2:30 |
Interval |
7000.0 m |
32:05 |
4:36 |
|
| 7/7/2011 |
Run |
4x2000 in 4:07/8:14 mit 800 TP in 5:00 |
Interval |
10400.0 m |
47:55 |
4:37 |
|
| 8/2/2012 |
Run |
3x1000 in 4:07 mit 400 TP in 2:30 |
Interval |
4000.0 m |
18:31 |
4:38 |
|
| 3/8/2011 |
Run |
4x2000 in 4:09/8:17 mit 800 TP in 5:00 |
Interval |
10400.0 m |
48:11 |
4:39 |
|
| 4/25/2010 |
Run |
Hamburg Marathon 2010 |
Race |
42.2 km |
3:15:44 |
4:39 |
|
| 6/24/2010 |
Run |
3x1000 in 3:57, 1x400 in 1:22, 400 TP in 2:30 |
Interval |
5000.0 m |
23:12 |
4:39 |
|
| 8/18/2011 |
Run |
3x1600 (3:57), 2x800 (3:45) mit 400 TP (3:05) |
Interval |
8000.0 m |
37:17 |
4:40 |
|
| 3/13/2012 |
Run |
20 km Alster mit C., 17 gesteigert zügig, 3 EL |
Easy |
20.0 km |
1:33:20 |
4:40 |
|
| 4/15/2010 |
Run |
10 km TDL in 4:41 (4:45-4:40, besser 4:45!) |
Tempo |
10.0 km |
46:44 |
4:41 |
|
| 3/10/2010 |
Run |
4x2000 in 4:12.7 (4:20) mit 800 TP in 5:00 |
Interval |
10400.0 m |
48:42 |
4:41 |
|
| 2/3/2010 |
Run |
12x400 in 1:38 (1:40) mit 200 TP in 1:12.5 (1:15) in LA-Halle |
Interval |
7000.0 m |
32:51 |
4:42 |
|
| 1/12/2011 |
Run |
8x1000 in 4:11.4 (4:15) mit 400 TP in 2:30 |
Interval |
10800.0 m |
50:56 |
4:43 |
|
| 2/10/2010 |
Run |
6x1000 in 4:12.8 (4:15) mit 400 TP in 2:30 in LA-Halle |
Interval |
8000.0 m |
37:46 |
4:44 |
|
| 3/22/2011 |
Run |
6x1000 in 3:51 mit 600 TP in 4:00 mit Janna |
Interval |
9000.0 m |
42:59 |
4:47 |
|
| 6/6/2011 |
Run |
11 km Bobergrunde mit C. inkl. 1000m in 4:00 |
Easy |
11.0 km |
52:36 |
4:47 |
|
| 5/3/2011 |
Run |
8x1000 in 3:49 mit ca. 1000 TP in ca. 6:00 |
Interval |
15.3 km |
1:13:22 |
4:48 |
|
| 4/20/2010 |
Run |
3x1000 im MRT (4:38, gepl. 4:40) mit 400 TP in 2:10 |
Interval |
3800.0 m |
18:12 |
4:48 |
|
| 3/2/2011 |
Run |
8x1000 in 4:04 mit 400 TP in 2:45 |
Interval |
10800.0 m |
51:48 |
4:48 |
|
| 6/9/2011 |
Run |
12x400 in 87,5 (90-92) mit 400 TP in 2:25 (TP alle zusammen) |
Interval |
9200.0 m |
44:10 |
4:49 |
|
| 5/17/2011 |
Run |
4x1000 im MRT (4:23, geplant 4:25 m. Andi) mit 400 TP in 2:30 |
Interval |
5200.0 m |
24:59 |
4:49 |
|
| 6/16/2011 |
Run |
5x1000 in 3:58 (4:00-4:10) mit 600 TP in 4:00 |
Interval |
7400.0 m |
35:43 |
4:50 |
|
| 11/3/2012 |
Run |
14 km Eilbek und Stadtpark mit C. |
Easy |
14.0 km |
1:07:37 |
4:50 |
|
| 7/27/2012 |
Run |
13 km Wandse |
Easy |
13.0 km |
1:03:10 |
4:52 |
|
| 8/12/2012 |
Run |
11 km Alster |
Easy |
11.0 km |
53:51 |
4:54 |
|
| 7/19/2011 |
Run |
15x200 in 41 (42) mit 200 TP in 1:15 (1:30) |
Interval |
6000.0 m |
29:29 |
4:55 |
|
| 2/9/2011 |
Run |
16 km mit 8 km CS von 5:10-4:00 |
Fartlek |
16.0 km |
1:18:40 |
4:56 |
|
| 4/19/2011 |
Run |
15 km inkl. 10x200 in 43.7 mit 200 TP in 1:02, TP mit C. |
Fartlek |
15.0 km |
1:13:56 |
4:56 |
|
| 5/15/2012 |
Run |
6 km Eilbek mit C. |
Easy |
6.0 km |
29:43 |
4:58 |
|
| 8/11/2011 |
Run |
6,2 EL und 4 AL |
Easy |
10.2 km |
50:48 |
4:59 |
|
| 4/25/2010 |
Run |
ca. 1 km EL, Steigerungen |
Easy |
1.0 km |
5:00 |
5:00 |
|
| 5/21/2011 |
Run |
6 Placebo-km Park + 4 lockere Steigerungen |
Easy |
6.0 km |
30:02 |
5:01 |
|
| 7/21/2011 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
40:16 |
5:02 |
|
| 8/17/2011 |
Run |
5 km EL und 5,2 AL |
Easy |
10.2 km |
51:23 |
5:03 |
|
| 9/6/2011 |
Run |
7,8 EL und AL |
Easy |
7.8 km |
39:18 |
5:03 |
|
| 3/14/2012 |
Run |
16 km Stadtpark mit C. und Joe |
Easy |
16.0 km |
1:20:37 |
5:03 |
|
| 7/18/2010 |
Run |
4 EL und 3 AL, inkl. 3 Steigerungen |
Easy |
7.0 km |
35:17 |
5:03 |
|
| 6/1/2010 |
Run |
10x400 in 1:35 (1:36) mit 200 TP in 1:30 |
Interval |
5800.0 m |
29:15 |
5:03 |
|
| 5/25/2010 |
Run |
10x400 in 1:33 mit 400 TP in 2:30 |
Interval |
8000.0 m |
40:22 |
5:03 |
|
| 7/14/2011 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
40:23 |
5:03 |
|
| 4/6/2013 |
Run |
13 km Berlin mit C. |
Easy |
13.0 km |
1:05:43 |
5:04 |
|
| 8/16/2011 |
Run |
4 EL und 5 AL |
Easy |
9.0 km |
45:30 |
5:04 |
|
| 6/28/2011 |
Run |
3,5 EL und 2,9 AL |
Easy |
6.4 km |
32:22 |
5:04 |
|
| 9/15/2011 |
Run |
4 EL, 4 AL |
Easy |
8.0 km |
40:28 |
5:04 |
|
| 6/19/2012 |
Run |
5 km EL und AL |
Easy |
5.0 km |
25:18 |
5:04 |
|
| 7/15/2012 |
Run |
13 km Alster mit Christoph und C. |
Easy |
13.0 km |
1:06:01 |
5:05 |
|
| 8/14/2011 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
40:52 |
5:07 |
|
| 3/25/2011 |
Run |
33 km Alster |
Long |
33.0 km |
2:48:36 |
5:07 |
|
| 4/15/2010 |
Run |
4,8 EL und 3,2 AL |
Easy |
8.0 km |
40:58 |
5:08 |
|
| 7/12/2011 |
Run |
10x800 in 3:08.2 mit 400 TP in 3:08.8 (Yasso) |
Interval |
11600.0 m |
59:41 |
5:09 |
|
| 8/18/2011 |
Run |
4 EL und 4 AL |
Easy |
8.0 km |
41:11 |
5:09 |
|
| 4/8/2010 |
Run |
8 km EL und AL |
Easy |
8.0 km |
41:12 |
5:09 |
|
| 8/31/2010 |
Run |
9 km EL und AL |
Easy |
9.0 km |
46:21 |
5:09 |
|
| 8/2/2011 |
Run |
7 km EL und AL |
Easy |
7.0 km |
36:10 |
5:10 |
|