This is my (ultra) marathon training log for the time since December 2015.
If you have questions, send me a message.
Number of races since 2007
Ultra Marathon races (road+trail)
Marathon races
Half marathon races
Training details of 2020
km running (road+trail)
km trail running
gym sessions
Training details of 2019
km running (road+trail)
km trail running
km cycling (in-/outdoor)
gym sessions
Statistics of 2018
km running (road+trail)
km trail running
km cycling (in-/outdoor)
gym sessions
Statistics of 2017 (Recovery year)
km running (road+trail)
km trail running
km cycling (in-/outdoor)
gym sessions
Running log discontinued…
I realised I can’t update this manual training log in a decent timeframe and instead of frustrating you, dear reader, for not getting any updates, and myself for feeling being behind the schedule, I stop updating the training log manually.
Instead: I decided to give Strava a try and embed my Strava based logs – which means they are updated automatically based on my Garmin Fenix 3 data. Please follow me on Strava…
Runs of 30+ km are in bold
| Date (dd/mm) | Distance (km) | Time (h:min) | Pace (min/km) | Description |
|---|---|---|---|---|
| 06.05. | 25.1 | 2:14 | 5:21 | Nice pace, inspired by Nike’s #breaking2 live stream I watched before I went out for my run 🙂 Perfect cool running conditions. |
| 03.05. | 10.1 | 0:53 | 5:20 | Post gym run, 2 x 1 km interval |
| 03.05. | Gym | |||
| 01.05. | 10.3 | 0:53 | 5:13 | Post gym run, first 2 x 1 km interval in 2017 😉 |
| 01.05. | Gym | |||
| 29.04. | 21.3 | 2:06 | 5:56 | 30°C heat, heart rate went through the roof |
| 26.04. | Gym | |||
| 24.04. | 7.0 | 0:43 | 6:13 | Easy post gym run |
| 24.04. | Gym | |||
| 19.04. | 5.0 | 0:30 | 6:00 | Super easy post OMTOM, post gym run |
| 19.04. | Gym | |||
| 16.04. | Massage | |||
| 15.04. | 56.0 | 5:25 | 5:49 | Two Oceans Ultra Marathon Race |
| 14.04. | 6.2 | 0:46 | 7:34 | Two Oceans Friendship Run – spending more time for taking pictures than for running 😉 |
| 11.04. | Gym (easy) | |||
| 10.04. | 11.0 | 1:09 | 6:19 | Evening run with my running club and a bunch of my Dutch friends |
| 08.04. | 21.2 | 2:04 | 5:53 | Easy tapering run |
| 07.04. | Gym | |||
| 05.04. | 12.4 | 1:07 | 5:25 | Nice paced run |
| 05.04. | Gym | |||
| 03.04. | 11.2 | 1:04 | 5:44 | Signal Hill run, relaxed (285 m elevation) |
| 01.04. | 40.3 | 4:00 | 5:59 | Final really long run before the race, including some hills, felt great |
| 29.03. | 14.5 | 1:18 | 5:24 | Nice run, Achilles heel 100% fine |
| 29.03. | Gym | |||
| 27.03. | 10.6 | 0:58 | 5:29 | Nice morning run, Achilles 100% |
| 25.04. | 40.1 | 4:07 | 6:10 | LSD, Achilles heel right: slight tension after 35 km. Excellent heart rate (137) |
| 24.04. | 11.2 | 1:05 | 5:51 | Signal Hill, very easy (292 m elevation) |
| 22.03. | 10.0 | 0:54 | 5:27 | Good run, pace variations, Achilles heel 95% |
| 22.03. | Gym | |||
| 20.03. | Gym | |||
| 19.03. | 50.9 | 5:15 | 6:12 | Nek 2 Nek training run (AAC) extended, right Achilles heel slightly swollen, light tension after 10+ km, not really painful (525 m elevation) |
| 16.03. | 15.0 | 1:23 | 5:35 | Great run |
| 15.03. | Gym | |||
| 13.03. | 11.4 | 1:00 | 5:19 | Great morning run, felt very strong |
| 13.03. | Gym | |||
| 11.03. | 35.5 | 3:31 | 5:58 | Good long run, heart rate ok, felt good (352 m elevation) |
| 08.03. | 8.5 | 1:04 | 7:32 | Easy train run |
| 06.03. | 11.5 | 1:00 | 5:16 | Awesome morning run, lots of energy (bulletproof coffee powered 😉 ) |
| 06.03. | Gym | |||
| 04.03. | 31.0 | 3:06 | 6:00 | Surprisingly tough long run, heart rate went through the roof during second half (374 m elevation) |
| 01.03. | 10.2 | 1:00 | 5:55 | Easy morning run, left calf/Achilles fine |
| 01.03. | Gym | |||
| 27.02. | 4.8 | 0:32 | 6:41 | Very slow run, left calf/Achilles still feeling stiff |
| 27.02. | Gym | |||
| 25.02. | 26.0 | 2:40 | 6:11 | Long run was planned, returned earlier due to swollen and painful left calf/Achilles (maybe because of yesterdays run at a higher than normal pace and the first time of running on two consequtive days?) |
| 24.02. | 14.9 | 1:18 | 5:18 | Good run, nice pace |
| 24.02. | Gym | |||
| 21.02. | 10.5 | 0:57 | 5:31 | Easy run |
| 21.02. | Gym | |||
| 12.02. | 42.2 | 3:55 | 5:35 | Two Rivers Marathon Race |
| 08.02. | 11.3 | 1:06 | 5:52 | Treadmill run |
| 07.02. | 3.3 | 0:18 | 5:42 | Short morning run during business trip |
| 04.02. | 32.2 | 3:07 | 5:48 | First 30+ km run since UTCT, felt good, heart rate to high, but that’s not a surprise |
| 03.02. | Gym | |||
| 02.02. | 13.0 | 1:19 | 6:06 | Hill training (372 m elevation) along Camps Bay Drive |
| 01.02. | Gym | |||
| 31.01. | 15.0 | 1:26 | 5:45 | Nice chilled run |
| 29.01. | 27.4 | 2:40 | 5:51 | LSD, very hot day |
| 27.01. | Gym | |||
| 26.01. | 11.1 | 1:11 | 6:25 | Easy run (123 heart rate) |
| 24.01. | 15.1 | 1:29 | 5:47 | Good run with 3 km hill |
| 23.01. | Gym | |||
| 22.01. | 22.5 | 2:04 | 5:32 | The runs are getting longer, not yet used to, but feels great to be back |
| 20.01. | Gym | |||
| 19.01. | 11.2 | 1:04 | 5:44 | Signal Hill easy |
| 17.01. | 14.0 | 1:15 | 5:24 | Good run, happy about pace |
| 16.01. | Gym | |||
| 15.01. | 16.8 | 1:31 | 5:27 | Increasing distance and pace, doing great |
| 13.01. | Gym | |||
| 13.01. | 12.1 | 1:09 | 5:39 | Run after gym, flat, easy, great HR (132) |
| 11.01. | Gym | |||
| 10.01. | 11.1 | 1:06 | 5:58 | Signal Hill (335 m elevation), very hot (30+C) at noon |
| 09.01. | Gym | |||
| 08.01. | 10.3 | 0:57 | 5:46 | Flat easy run, ankle great, nice pace, low HR (135) |
| 06.01. | Gym | |||
| 05.01. | 8.3 | 0:45 | 5:31 | Flat recovery run, ankle great, nice pace |
| 04.01. | Gym | |||
| 04.01. | 22.5 | 0:35 | Indoor cycling | |
| 03.01. | 5.4 | 0:35 | 6:29 | Relaxed run |
| 01.01. | 3.5 | 0:25 | 7:11 | First run since DNF at UTCT and ankle injury |
2016
km running (road+trail)
km trail running
km cycling (in-/outdoor)
gym sessions
*** NOT UPDATED SINCE 30.07.2016 – I’m working on this (31.12.2016) ****
| Date (dd/mm) | Distance (km) | Time (h:min) | Pace (min/km) | Description |
|---|---|---|---|---|
| 29.07. | 30 min Yoga | |||
| 27.07. | Gym | |||
| 25.07. | 30 min Yoga | |||
| 24.07. | 10.7 | 1:03 | 5:56 | Relaxed run |
| 23.07. | 24.0 | 2:25 | 6:05 | HR focused run |
| 21.07. | 11.2 | 1:02 | 5:37 | Signal Hill easy |
| 20.07. | Gym | |||
| 18.07. | Gym | |||
| 17.07. | 10.7 | 1:02 | 5:48 | Recovery run |
| 16.07. | 18.3 | 3:28 | 11:24 | Second test for UTCT, got lost once (lost 15 min), felt better |
| 13.07. | Gym | |||
| 12.07. | 9.2 | 1:00 | 6:37 | Relaxed trail |
| 11.07. | Gym | |||
| 10.07. | 10.8 | 1:03 | 5:50 | Relaxed run |
| 09.07. | 25.4 | 2:34 | 6:04 | Low HR run |
| 07.07. | 16.2 | 1:35 | 5:53 | Nice run |
| 02.07. | 10.0 | 0:52 | 5:17 | Quick run, but not motivated |
| 27.06. | 10.5 | 1:00 | 5:47 | Easy on treadmill, watching Italy-Spain Euro 2016 game |
| 25.06. | 12.0 | 1:12 | 6:02 | Short run with hay fever, not feeling well |
| 18.06. | 30.0 | 2:56 | 5:54 | First 30k run in 6 weeks, heel 100% recovered |
| 16.06. | 15.1 | 1:28 | 5:52 | Easy run |
| 15.06. | Gym | |||
| 12.06. | 10.8 | 1:03 | 5:51 | Recovery run, very sore from yesterday |
| 11.06. | 17.7 | 3:00 | 10:13 | Trail run (1176m elevation), test of first leg for UTCT: TOUGH |
| 08.06. | Gym | |||
| 07.06. | 11.3 | 0:59 | 5:15 | Signal Hill run |
| 06.06. | Gym | |||
| 05.06. | 10.9 | 1:00 | 5:31 | Easy run |
| 04.06. | 15.3 | 1:59 | 7:48 | Relaxed, wonderful windy trail run with wife and dog, heel 99% |
| 02.06. | 11.2 | 0:59 | 5:21 | Signal Hill run, heel 95% |
| 01.06. | Gym (while watching Comrades in Durban 🙂 | |||
| 31.05. | 11.7 | 1:13 | 6:18 | Relaxed trail run, heel 100% |
| 29.05. | Gym (while watching Comrades in Durban 🙂 | |||
| 28.05. | 10.0 | 1:03 | 6:22 | Sightseeing run, Durban Promenade before Comrades; heel nagging |
| 24.05. | 6.2 | 0:35 | 5:39 | Final test run before Comrades; (phantom) pain in chest -> decision made: NO COMRADES for me |
| 22.05. | 9.1 | 0:53 | 5:54 | Easy run |
| 21.05. | 16.0 | 1:28 | 5:34 | |
| 19.05. | 5.3 | 0:37 | 7:04 | Short trail, heel fine; throat getting better, but now I start caughing |
| 15.05. | Sore throat… beginning of a cold 🙁 | |||
| 11.05. | Gym | |||
| 10.05. | 11.7 | 1:12 | 6:12 | Easy trail, Achilles for first 4 km; decision made to take a break to let Achilles heel recover |
| 09.05. | Gym | |||
| 07.05. | 36.0 | 3:29 | 5:49 | Easy long run, Achilles issue back |
| 05.05. | 18.4 | 1:41 | 5:31 | Great run, flat, no issues |
| 04.05. | Gym | |||
| 03.05. | 12.2 | 1:19 | 6:29 | Easy trail run, no issues |
| 02.05. | Gym | |||
| 01.05. | 25.0 | 2:18 | 5:32 | Easy longish run, Achilles nagging |
| 28.04. | 12.9 | 1:16 | 5:56 | Easy run, issue with right Achilles heel is back 🙁 |
| 27.04. | Gym | |||
| 24.04. | 42.2 | 3:33 | 5:04 | Düsseldorf METRO Group Marathon; very cold (3-6°C) |
| 22.04. | 10.2 | 0:59 | 5:47 | Easy morning run, 2 days before Düsseldorf Marathon |
| 19.04. | 12.5 | 1:04 | 5:09 | Fast evening run, felt strong |
| 16.04. | 30.5 | 2:50 | 5:35 | Long nice run, heavy rain in the end |
| 15.04. | 8.0 | 0:49 | 6:12 | Very relaxed morning run with seminar attendee |
| 14.04. | 7.0 | 0:43 | 6:17 | Very relaxed morning run with seminar attendee |
| 11.04. | 10.0 | 1:05 | 6:34 | Very relaxed morning trail run |
| 09.04. | 30.0 | 2:41 | 5:22 | Long easy run, flat route, hot day (25°C); Achilles heel is fine 🙂 |
| 07.04. | 20.0 | 2:06 | 6:20 | Longer trail run, beautiful day, sunny, no wind |
| 06.04. | Gym | |||
| 05.04. | 11.0 | 0:59 | 5:25 | Easy flat run, feeling good |
| 02.04. | 13.9 | 1:50 | 7:58 | Very easy trail run with my wife and our dog |
| 30.03. | 21.7 | 0:45 | Indoor Cycling + Gym | |
| 26.03. | 56.0 | 4:55 | 5:14 | RACE: Two Oceans Ultra Marathon (Race Report) |
| 25.03. | 6.0 | 0:39 | 6:32 | International Friendship Run, taking many pictures 🙂 |
| 21.03. | 10.0 | 1:05 | 6:05 | Easy AAC + Dutch group evening run |
| 19.03. | 22.0 | 2:05 | 5:42 | 1 week before Two Oceans! Easy run, 333 m elevation, very good HR 138 bpm, |
| 17.03. | 6.0 6.0 |
0:27 0:32 |
4:37 5:20 |
SPEED WORK: 6 km @ 4:37; flat 6 km downhill/uphill feeling strong |
| 16.03. | Gym Session | |||
| 15.03. | 11.2 | 1:02 | 5:36 | Easy Signal Hill run, 280 m elevation |
| 13.03. | 8.5 | 0:49 | 5:49 | Recovery run with dog |
| 12.03. | 44.0 | 4:04 | 5:33 | 31 km pace 5:35, 10 km race pace 5:00-5:10, 3 km uphill finish; felt outstanding, 10km race pace went extremely well; 400m elevation |
| 10.03. | 9.0 11.0 |
0:41 0:58 |
4:34 5:20 |
SPEED WORK Baby: 9 x 1 km intervall2km warm up, 1 km recovery (5:10 min/km) between sets, 1 km cool down |
| 09.03. | Gym Session | |||
| 08.03. | 17.1 | 1:46 | 6:12 | Nice long trail run round Lions Head. |
| 06.03. | 109 15 |
5:52 1:11 |
Cape Town Cycle Tour Home to start and finish to home |
|
| 03.03. | 50.4 | 4:52 | 5:48 | Really long run, 300 m elevation, good HR (148 bpm). Crucial training session for Two Oceans Ultra. |
| 02.03. | Gym Session | |||
| 01.03. | 20.0 | 1:49 | 5:30 | Back in Cape Town, lovely run along Tafelberg Road to get back into hill training |
| 27.02. | 23.0 | 1:53 | 4:57 | Great race pace run in chilly (5°C) and sunny Germany |
| 26.02. | 10.7 | 1:01 | 5:46 | Cold morning run in Germany |
| 23.02. | 9.4 | 0:59 | 6:21 | Easy morning (2°C) run with Chinese colleague |
| 21.02. | 12.4 | 1:13 | 5:55 | Easy Sunday morning, still rainy in Germany |
| 20.02. | 29.4 | 2:50 | 5:47 | Relaxed long run in rainy and cold Germany, flat |
| 15.02. | 9.5 | 0:55 | 5:49 | Easy run in Munich |
| 13.02. | SICK (funny tummy) = no 40k run (3 days rest) | |||
| 11.02. | 20.1 | 1:46 | 5:19 | (Almost) race pace session |
| 10.02. | 10.0 | 1:06 | 6:38 | Trail run, easy |
| 08.02. | Gym Session | |||
| 07.02. | 10.9 | 1:04 | 5:56 | Recovery run with dog |
| 06.02. | 40.4 | 3:55 | 5:49 | Long, very hilly run; very hot; TOUGH; 850 m elevation change; Comrades specific training |
| 04.02. | 20 | 1:47 | 5:21 | Great 20k run, constant pace, 3km uphill finish |
| 03.02. | Gym Session | |||
| 02.02. | 32 | 2:03 | Easy bike ride | |
| 31.01. | 10.6 | 1:00 | 5:40 | Recovery run with dog |
| 30.01. | 40.1 | 3:48 | 5:41 | Long hilly run; 640 hm elevation change; Comrades specific training |
| 28.01. | 17.2 | 1:28 | 5:10 | Hill & pace session; 343 hm elevation change along Tafelberg Road, pushing uphill |
| 27.01. | 8.3 | 0:49 | 5:55 | Easy jog after gym |
| 27.01. | Gym Session | |||
| 26.01. | 32 | 1:51 | Easy bike ride | |
| 25.01. | Gym Session | |||
| 24.01. | 10.6 | 1:05 | 6:10 | Recovery run with dog, felt a bit sore one day after the race |
| 23.01. | 42.2 | 3:41 | 5:14 | RACE: Red Hill Marathon |
| 21.01. | 10.3 | 1:01 | 5:58 | Easy trail run with dog |
| 20.01. | Gym Session | |||
| 19.01. | 33 | 2:00 | Easy bike ride | |
| 17.01. | 10.6 | 1:01 | 5:49 | Recovery run with dog, no wind but hot |
| 16.01. | 37.1 | 3:47 | 6:01 | Flat HR-focused slow long run (HR: 139 bpm average); hot in the end, 22°C at start – no wind 🙂 Link to my garmin activity… |
| 14.01. | 5.0 12.0 |
0:23 1:04 |
4:37 5:24 |
5 x 1 km intervall @ 4:45 – 4:30 3km warm up, 2 km recovery, 1 km cool down Gale force wind during 4th session and cool down (that’s still Cape Town) |
| 13.01. | Gym Session | |||
| 12.01. | 16.3 | 1:32 | 5:41 | Relaxed recovery run, very windy |
| 10.01. | 30.0 | 2:32 | 5:03 | RACE: Bay 2 Bay (Bay 2 Bay 2016 Garmin Data) |
| 07.01. | 8.0 12.0 |
0:39 1:06 |
4:57 5:31 |
2 x 4 km intervall @ race pace 3 x 4 km warm up, recovery, cool downGale force wind during second session and cool down (that’s Cape Town) |
| 06.01. | Gym Session | |||
| 05.01. | 15.5 | 1:24 | 5:26 | Morning run, standard pace |
| 04.01. | Gym Session | |||
| 03.01. | 13.1 | 1:16 | 5:50 | Recovery run (with dog) |
| 02.01. | 30.0 | 2:56 | 5:52 | Flat HR-focused slow long run (HR: 138 bpm average); hot in the end |
2015
km running (road+trail)
km trail running
km cycling (in-/outdoor)
gym sessions
| Date (dd/mm) | Distance (km) | Time (h:min) | Pace (min/km) | Description |
|---|---|---|---|---|
| 31.12. | 20.0 | 1:42 | 5:07 | Fast flat 20km session OMTOM Sub 5h pace, 23°C |
| 30.12. | Gym session | |||
| 29.12. | 13.6 | 1:35 | 6:59 | TRAIL run with my wife and our dog round Lions Head, (415 m elevation) |
| 28.12. | Gym session | |||
| 27.12. | 10.8 | 1:05 | 6:06 | Slow recovery run with dog |
| 26.12. | 37.3 | 3:36 | 5:49 | Long run, getting very warm in the end, (440 m elevation) |
| 24.12. | 12.0 | 1:19 | 6:36 | TRAIL run (easy) |
| 22.12. | 1.6 6.6 |
0:06 0:41 |
3:45 6:12 |
Track training 4 x 400m Warm up, cool down, 400 m active recovery between sets (200m walking, 200m slow jog) |
| 21.12. | Gym session | |||
| 20.12. | 10.8 | 1:08 | 6:21 | Recovery run with dog |
| 19.12. | 35.1 | 3:28 | 5:56 | First half 5:30 pace, slowing down later, hot day (405 m elevation) |
| 18.12. | Gym session | |||
| 17.12. | 9.5 | 1:01 | 6:27 | TRAIL run (easy) |
| 16.12. | 4.0 12.5 |
0:17 1:06 |
4:26 5:19 |
4 x 1 km intervalls Warm up/cool down, 2 km recovery between sets |
| 14.12. | Gym session | |||
| 13.12. | 12.1 | 1:18 | 6:31 | TRAIL run (very easy with friends) |
| 12.12. | 12.3 | 1:34 | 7:39 | TRAIL run (very easy with friends) |
| 10.12. | 10.4 | 1:04 | 6:09 | TRAIL run (easy) |
| 09.12. | 8.7 | 0:47 | 5:29 | Relaxed run after gym session |
| 02.12. | 6.8 | 0:40 | 6:00 | Relaxed run after gym session |