Run on Code...

I'm Nils-Holger Nägele. I code and run, run and code. ;-)

Disclaimer! These are my opinions and do not reflect the opinion of other entities.




Training

Running && Crosstraining

Year Month KM Run Hours Run Running Workouts Long Runs Race Results Details XT Hours XT Workouts
2011 October 199.2 19.04 18 none 10 KM in 44:12 HM in 01:43:07 good none none
2011 November 248.32 23.51 17 none none ok none none
2011 December 401.14 39.61 20 65 KM in 10H, 36.57 KM in 03:04:01, M in 03:21:20 none good none none
2012 January 349.33 30.28 18 30 KM in 02:20:13 15 KM in 63:29 good none none
2012 February 134.49 11.39 7 none 20 KM in 86:06 injured left foot 13.20 11
2012 March 123.51 9.68 8 30 KM + 80' XT, 15 KM + 105' XT, 15 KM + 95' XT HM in 01:27:54 emphasis on XT to heal injuries 23.59 17
2012 April 212.07 17.53 11 Marathon M in 03:31:54 emphasis on XT to heal injuries 17.20 12
2012 May 266.68 21.34 15 25 KM in 4'38'', 26 KM in 4'56'' HM in 01:25:22, 10 K in 39:09 emphasis on XT to heal injuries 17.95 15
2012 June 194.42 17.2 9 30.2 KM in 4'55'', 36.2 KM in 5'44'', 30.43 in 5'24'' DNS Stuttgart Half Marathon, Fidelitas Relay Race injured right foot, started water running 33.45 24
2012 July 241.69 23.70 17 25.35 KM in 5'11'', 25.08 KM in 5'52' none combination of water running and land running 18.93 14
2012 August 480.05 40.51 27 27.09 KM in 5'43'', 30.12 KM in 5'00'', 30.09 KM in 4'55'', 25.04 KM in 4'52'', 35.06 KM in 4'31'' none good maintenance work 2.48 2
2012 September 505.01 39.25 25 32.53 KM in 4'52'', 36.42 KM in 4'54'', 30.05 KM in 4'46'', 30.04 KM in 4'45'' M in 3:06:22 good maintenance work none none
2012 October 383.32 29.41 24 26.08 KM in 5'06'' M in 3:17:48, M in 3:01:50 good maintenance work none none
2012 November 355.97 28.3 28 none none injured left quadriceps on treadmill 6.1 6
2012 December 10.34 0.83 1 none none injured left quadriceps none none
2013 January 105.89 9.49 9 none none injured left quadriceps none none
2013 February 237.09 21.61 14 none none ok none none
2013 March 237.54 19.34 16 none M in 3:31:19 ok none none
2013 April 356.81 29.49 19 none none building base none none
2013 Mai 602.3 48.52 33 30.00 KM in 4:54, 30.12 KM in 4:53, 30.04 KM in 4:38 none building base none none
2013 June 606.49 50.96 35 30.23 KM in 4:58 6 K in 22:08 1 AG 16 OA Highest Monthly Mileage To Date none none
2013 July 382.24 34.51 26 27.15 KM in 4:48, 32.04 KM in 4:47, 35.51 KM in 4:58 none Longest Training Run YTD, Fastest 16 K YTD 6.83 5
2013 August 304.27 25.85 22 30.21 KM in 4:38, 31.42 KM in 4:51 none injured right illiopsoas muscle sprintining on track none none
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