This is my training log. Raw, short, (almost) daily updated since December 2015. If you have questions, send me a message.

Follow me on twitter:

Follow me on Instagram and see pictures from my training runs and races: https://www.instagram.com/ultramarathonmanaxel/

2017

km running (road+trail)

km trail running

km cycling (in-/outdoor)

gym sessions

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