Federico Hernandez

Trail running. Exploring the mountains and having fun.

Ephemeral Wisdom ^W Toots.

💉💉 💉 💉 💉 💉

#1AU #europe #sweden

#trailrunning #running #utmb
#ultramarathon #marathon
#mountains #hiking

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Studied: #math #physics
Enjoying: #thinking #tinkering
Working with: #kubernetes #cilium #dns

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#NoBots - #NoAI

Latest 3 races: Niesen Treppenlauf (Jun 2025)
Wildstrubel50 by UTMB (Sep 2024)
Rennsteiglauf (May 2024)

Public Key

npub120qwmw0mnk46rma25umcc2ghlpr6ze6r9smaf5ngr5pxp8yjx4hsvur9jk

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recollir_at_mountains.social@momostr.pink

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Published at

2026-09-13T01:20:34Z

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Last Notes

2026-07-09 09:48:28 UTC

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being outside - independent of the hour of the day - no need nor must that it has to be in the (early) morning - any hour of the day works.

2026-05-16 12:47:00 UTC

RE: https://mountains.social/@bergmeister/116583057976807107
It is a good article. Recommend to read it.
#note16aw…x583

2026-05-06 10:56:21 UTC

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Cool.

2026-05-06 10:03:33 UTC

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which one did you get?

2026-04-28 17:37:01 UTC

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die Leute haben nicht nur auf die Schuhe der erstplatzierten beim London Marathon geschaut, sondern auch auf die Uhren der Western drei Männer und Frauen. Erstaunlicherweise sind die nur mit den einfachen Einsteigermodellen unterwegs. Auch damit kann man Welterkorde und unter zwei Stunden laufen.
Männer:
1. Garmin Forerunner 255
2. Coros Pace 3
3. Samsung Galaxy Watch 8
Frauen:
1. Garmin Forerunner 255
2. Coros Pace 4
3. Garmin Forerunner 955
Ok, die dritten Plätze sind vielleicht die Ausnahmen der Regel. Aber immer noch keine Top-Uhren - auch wenn die 955 vielleicht ein wenig mehr kann als die 255. Dafür ist die Samsung Uhr wirklich ganz aus der Reihe.

2026-04-28 17:24:26 UTC

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don’t make you hostage of the watch/technology. You could have done the run nevertheless. Just enjoying yourself being out there. You know what you have done even if it doesn’t show up in any stats.

2026-04-26 15:41:20 UTC

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Prima Zeit. Gratuliere.

2026-04-04 17:50:41 UTC

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With the volume you are able to do (and the pace you are also managing to do), I would give you a sub-3h (2:40-2:55), with a different training/running approach than your daily half marathon (shorter speedier runs as wells a shorter slower recovery runs to enable those faster sessions). And more sleep!!! Of course you would want to train and run like that. Which could be a dealbreaker by not being fun enough for you. But sleep and recovery is nevertheless an important factor.

2026-03-30 21:50:29 UTC

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the IAAF track should have correct markings, they could then use the scratch mark from the 4x100m for the 4rd runner to know when there are 100m left. Same goes for the scratch mark of the 2nd runner in the 4x100m.

2026-03-29 12:13:23 UTC

Missed my hilly forests last week being Amsterdam for a couple of days.
Beautiful offtrail and single track through the forest. Alone for 3h.
#trailrunning #running #speedhiking #silentsunday
https://files-cdn.mountains.social/media_attachments/files/116/312/400/869/285/143/original/547e3b8b40bad72d.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/312/401/300/451/622/original/0abca554eefedc21.jpeg

2026-03-23 16:10:33 UTC

Running in 2D country (@npub1q62…89mg coined the term 3D country last week, IIRC). It also shows how “erratic” the z-axis of GPS can become… 5 days here will give me about 1/6 of a regular run back at home. 🥞
Anyway, the most dangerous part today was, and will be for the week (attending a conference), to not get hit by a bike. 🚲
First run in shorts and t-shirt for the year. 14C and sun. Gosh, not used to the heat wave. 😜
But it was nice to escape the conference for a bit of running and sunshine.
#trailrunning #running
https://files-cdn.mountains.social/media_attachments/files/116/279/359/303/352/159/original/8cc3ac6f61c38afb.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/279/359/552/153/855/original/732fcf1a491c1696.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/279/359/813/013/009/original/5649502d3ef84599.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/279/360/091/097/459/original/8441ebbaf582b13a.jpeg

2026-03-22 12:48:31 UTC

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I am quite good and fluent in IT rants. Just not here. Might need to create a different account for that at some point - I keep this one here free from that.

2026-03-22 11:33:29 UTC

@npub1r6m…ccgc I follow a post to look at a thread and look who shows up. 🤗👋
https://files-cdn.mountains.social/media_attachments/files/116/272/608/445/049/380/original/29140c6f50fbb651.png

2026-03-22 11:19:56 UTC

Mostly offtrail straight through the forest and across some hills. Did not see anyone for two hours. Saw the last bits of snow on the empty skiing slope on the way back. Wonderful day with sun and blue skies. Still a bit cold with 2C.
#trailrunning #speedhiking #running #silentsunday
https://files-cdn.mountains.social/media_attachments/files/116/272/554/073/110/981/original/81f380faeab3b4b8.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/272/554/438/676/492/original/4baf42b9cb1dbccf.jpeg
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2026-03-19 19:24:48 UTC

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500m of EG on some smaller hills here today. 6km. It involved some scrambling/climbing. 🤩
https://files-cdn.mountains.social/media_attachments/files/116/257/474/801/404/613/original/4a6fef05325eea93.jpeg

2026-03-15 16:23:12 UTC

A bit of #trailrunning, #speedhiking and #scrambling on different hills, cliffs and climbs. ⛰️🫏🌳
Almost a #silentsunday.
We had to do some errands in the afternoon and on the way back there was the chance to improve the #Swiss economy. It was quite silent in the shop though. 🍫
https://files-cdn.mountains.social/media_attachments/files/116/234/110/768/021/848/original/84114a35d8b6079f.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/234/111/185/062/301/original/46cc6a077ea392be.jpeg
https://files-cdn.mountains.social/media_attachments/files/116/234/111/469/297/685/original/cf9493a78195bbe1.jpeg

2026-03-05 14:05:20 UTC

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That style has it’s advantages. The Mr Bean one is also very lovely.

2026-03-05 07:34:52 UTC

How to cope with a branch/tree lying across your trail… (pinging @npub1wwz…vuml)
#trailrunning #running
https://files-cdn.mountains.social/media_attachments/files/116/175/410/800/763/577/original/134e0ff327ccd510.mp4

2026-03-04 07:05:05 UTC

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I can highly recommend the book as well. Didn’t mention it right away to not overwhelm. And most people I showed the Evoke articles ended up buying the book without a hint to it. 😅

2026-03-03 20:36:18 UTC

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you are not wrong with time on feet on the hills (up and down) vs distance. It will help your muscular endurance. Don’t focus on speed there. It doesn’t need to be pure hills from A to B. I know you have them close by. But also try to get hills and EG/EL in throughout the week. Just go up and down a close by hill/mountain. The accumulation of EG/EL throughout the week and the fatigue from it will help overall to improve your endurance and resilience. What is your regular EG/EL for the week? Try to increase that first slowly before doing just monster sessions on the weekend. I get now to 3000-4000m in a normal week from doing 300-1000m during every day of the week. Sometimes I throw in 1000m on Saturday and then another 1000m on Sunday and get to maybe 5000m. I don’t live in the mountains. You will have it much easier. This article might be interesting for you https://evokeendurance.com/resources/training-for-mountain-running/
With regards to mental fatigue and listening to a book. No input from my side as I never ever listen to anything at all when running. Nothing.
Gels and fuel in general: it would certainly help to get used to take down fuel (whatever you prefer) during runs. As I don’t have issues with my stomach no matter the length of the race I don’t have any stomach issues established plan for training the fueling part. Normally I don’t have stuff with me for up to 2h. Sometimes I do. It just depends on my mood. And preparation willingness. For longer runs I throw in a few things in the vest or just rely on occasions along the route (shops, cafes, huts, etc.) with cakes, coke, etc. or why not a real meal.

2026-02-14 15:24:21 UTC

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put a folded towel on the seat. done by a lot of Olympic rowers when they trainer on the rowerg. I cut an old isolation mat into the form of the seat and glued three layers onto each other. about 1cm thick. did also a cut out for the sitbones. with that I can now easily do 90-120min rows without affecting the but.
[@Johan_Barelds](https://mastodon.nl/@Johan_Barelds )

2026-02-09 19:20:01 UTC

Fascinating to watch. But not intrigued at all to participate or do it. It is comforting to only have to deal with -10C 😅. I should stop complaining 😜.
The documentary about the ice ultra marathon in Swedish Lapland. 230km self-sufficient ultra marathon across the arctic circle. I can also think of better ways to spend €4000. Plus all the extra costs of being self-sufficient. Which makes me wonder what you pay for…
Nevertheless, amazing people trying to achieve this.
https://www.youtube.com/watch?v=-wAiApQLB3s
https://www.beyondtheultimate.co.uk/race/ice-ultra/
#trailrunning #running #ultrarunning #ultramarathon

2026-01-26 20:18:09 UTC

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Overkill for your use cases. Maybe there are simpler ones, for the few times you would use them, at Decathlon?
I saw some MSR ones at Bergerfreunde for around 180…

2026-01-26 20:16:25 UTC

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some MSR ??? (Forgot the model name). I bought them during a sale. I guess you would be fine with a simpler model. Einsteigervariante.

2026-01-26 07:30:53 UTC

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you should get https://www.bergfreunde.de/schneeschuhe/ A lot of fun to be out there with these and still an amazing way to get some exercise done.

2026-01-11 14:00:40 UTC

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have you seen https://squadrats.com ?

2026-01-11 13:02:46 UTC

10km road European record in Valencia. 🇸🇪 Andres Almgren in 26:45. https://10kvalencia.com/en/el-10k-valencia-se-corona-con-tres-nuevos-records-en-una-jornada-historica/
#running
https://files-cdn.mountains.social/media_attachments/files/115/876/597/533/071/740/original/6135bbc0bfb0a208.jpeg

2026-01-06 19:45:54 UTC

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we are expecting more snow here in the next few days. If I am lucky I might be able to take out my snowshoes for an adventure during the weekend. Looking forward to it. Has been a while.
Other than that, shifting focus to use the snow for strength endurance training helps.
Looks like we will have a white surface for the next couple of weeks here.
https://files-cdn.mountains.social/media_attachments/files/115/849/871/384/258/682/original/597317b8e0c4d9bd.jpeg

2025-12-31 17:01:48 UTC

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ich habe damals mit diesen meine mehreren sub 2:50 trainiert. Bin damals mit einem eigenen Plan unter die 3h gekommen. Aber für die sub 2:50 habe ich doch einen Plan von einem erfahrenen Coach gebraucht. Die Methoden haben mir ganz gut gepasst und zu guten Ergebnissen geführt.

2025-12-31 14:08:41 UTC

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Die Greif Trainingspläne konnten vielleicht etwas für dich sein. https://www.greif.de/trainingsplan-laufen-info.html

2025-12-31 12:52:10 UTC

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Warum antworte ich in EN??? 🤦‍♂️ Guten Rutsch. 🍾

2025-12-31 12:48:57 UTC

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I usually row on my own on the #concept2 rower. Nomusic nor podcasts nor videos. Just me, my mind and the rowing strokes. Like when running, it is a nice way to shut off all outside media bombardment and be “alone” for a change. I also don’t like to multitask and prefer to do one thing at a time. When I train I train, when I read I read, …
That said, from time to time I follow a #rowalong workout to get new ideas as well as reminders on the rowing technique. I like his 5K, 10K and HM programs https://www.youtube.com/@rowalong/playlists
@npub1wwz…vuml

2025-12-30 14:25:13 UTC

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Thank you. I had my bruises and bleeding knees (like you) from some tumbles/falls. Though these were just scratches. I never had anything serious that came from running itself. I am very happy for that.

2025-12-30 13:29:34 UTC

I guess it is ok to summarize the year of running now (opposed to the beginning of December when all the wrapped
-mania is already started).
No detailed numbers this year. I ran about 1/3 less than 2024. But I managed to also do about 1/3 more of EG than last year. I passed 200000m of EG.
Though I don’t know the exact number as I did quite a number of runs without the watch. Intentionally.
How did I end up with 200000m+ of EG? A big part is thanks to the preparations for the Niesen Treppenlauf. A highlight of the year. This is also the only “organized race event” I did this year. I focused instead on some self planned mountain adventures and a few self planned ultras on my own. And don’t regret it. To the contrary.
A consequence of the increased EG and decreased distance (which resulted in an average incline of around 7-8% for the entire year) is that my usual, easy pace on the flats decreased. No wonder. But I don’t mind. I can now speed hike for longer and faster on steeper inclines instead. Both up and down :-)
Goals for next year? Don’t know yet. Nothing planned in terms of distance or EG - I will keep my participation at races to max 1 or 2 (I have a rather opinionated reasoning for that nowadays (maybe I elaborate in another post on that)).
Instead I might do some more self organized adventures (hopefully in the mountains as well and it would be again a highlight to combine this with a visit to the HQs of this instance) apart from the regular “just running (training)”. Being able to do it consistently is rewarding in itself.
PS: I just realized that I had my 25 year running anniversary during the fall. All 25 years without an injury or niggle preventing me from running (not counting the tired legs needing recovery after all the ultras).
#trailrunning
#running
#mountains

2025-12-30 11:14:25 UTC

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you will enjoy the training for it, with all its different elements.
Track the sleeping and let us know how it goes.

2025-12-30 11:11:11 UTC

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those were the days… …I used to develop software that had to run and produce the same results on IBM AIX, Solaris, HP-UX (and later RH Linux). It was an “interesting” challenge.

2025-12-30 10:01:15 UTC

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I hope @npub1wwz…vuml will do more sleeping and at normal hours. Faster/longer without proper recovery / rest (without any other activities) and sleeping would be disastrous for the (long term) health.

2025-12-30 09:54:32 UTC

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Glückwunsch. Great effort. But I am more glad about your decision to cut down next year and give your sleep a higher priority. I hope you will have the strength to stay with the decision. Your (long term) health and family will appreciate that. Guten Rutsch.

2025-12-27 21:31:23 UTC

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but you are also close to do 1000km in December. 🫣 a nice companion number to the 10000 for the year.

2025-12-27 12:31:32 UTC

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do tables in my own database count? they could technically be different sheets in a spreadsheet…

2025-12-24 16:13:24 UTC

Enjoy the holidays.
#trailrunning #running #speedhiking #ultrarunning #mountains #scrambling
https://files-cdn.mountains.social/media_attachments/files/115/775/425/784/606/554/original/2cfe05cbae6b9768.jpeg

2025-12-23 12:16:45 UTC

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You could do easily a 4:00 pace over the marathon distance (sub 2:50) with a periodized training period after these monster volume weeks. Cutting down volume can and would translate into speed for you. Imagine also if you then combine this with proper sleep - sub 2:40… no doubt.

2025-12-22 14:39:02 UTC

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Split up 2025-12-31 into
28th 20km
29th 25km
30th 12km
31st 31km
Or do 23.420km on the 31st as
dec10000 == oct23420
😜

2025-11-30 12:17:53 UTC

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throw in a couple of marathons like during the weekends maybe on the Adventssonntagen - should give you a couple of kilometers on the bank. Lower your pace for those and it will not exhaust you more than your current 30K.

2025-11-25 15:50:53 UTC

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The most knowledgeable person about Stryd I know of here on Mastodon is @npub1t9c…8529

2025-11-01 17:29:02 UTC

Kullamannen is being quite ruthless this year. Less then 80 finishers after 24 hours. And 300+ DNFs of the 650 starters. Almost 50%. He is brutal this year.
Not doing it this year. After two years in a row. I think I have only done less then five races more than twice in all my running years. In particular trail races but also city marathons. A race is a way to experience something new or special or otherwise not possible. Also the reason why I also almost never race in my home region as most trail races are on my training grounds. No need to race there.
I might return to Kullamannen at some point though. We will see.
#trailrunning #running
https://files-cdn.mountains.social/media_attachments/files/115/475/620/773/354/023/original/73716c54069f39a7.png

2025-09-27 12:33:50 UTC

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On the other hand it could be a good “trying to get the sewing done” chance and than it could become a good “backup” jacket for just in case situations.

2025-09-12 03:40:17 UTC

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Standard Yasso. You wrote yourself that you are curious on the prediction of the proven method. Give it first a chance before doing a different one.

2025-09-08 14:45:26 UTC

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Exactly. Trying does not cost you anything. How long is the BQ valid nowadays? Would you be able to reuse it for the 2027 entry next year when they start to penalize the net-downhill once, which could ease on the cut-off time?

2025-09-08 14:28:24 UTC

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Good luck with the cut-off limit. Great you have your BQ nevertheless. Hope you will be able to run in Boston at some point. I had such a great time there during my two participations. It is such a great event and experience.

2025-08-06 06:34:46 UTC

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6:52 into the video https://youtu.be/hePyIlnnHYs?si=dtHmgCJv-2VVJ3pk

2025-08-01 10:54:52 UTC

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Good to cross check the watch sensor with the heart rate strap.
Alternative theory/hypothesis: your cardiovascular fitness is so good that you don’t need a higher heart rate for the effort/pace. And you are approaching the limits of your neuromuscular fitness/strength/system. To be able to “crank up the speed” you need faster turnarounds and move muscles and neurons faster. Go down to 100m to 400m intervals to train for that.
Example: 10x200m plus 10x100m with 100m jogg recovery, 10x100m plus 20x50m with similar recovery, 5x400m plus 10x200m w.s.r, 5x150m plus 10x250m plus 5x150m w.s.r, 5x200m plus 10x400m plus 5x200m w.s.r
Just a thought.

2025-07-19 09:22:03 UTC

Guess who took a couple of shorter dips in the lakes that were passed today on the way through the forest. 🙋‍♂️😎
#trailrunning #running #lakes
https://files-cdn.mountains.social/media_attachments/files/114/879/162/327/739/550/original/fd48f3bd37ecde52.jpeg
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2025-06-29 17:28:11 UTC

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Wife and I moved our run inwards away from the coast, while kid did some swimming. No pictures from our run in the green Swedish summer landscape. We forgot. So no cows, goats or lakes for you. 22km.
#running #trailrunning #swimming
https://files-cdn.mountains.social/media_attachments/files/114/767/823/280/640/124/original/70b15967aa5f4862.mp4

2025-06-29 17:24:15 UTC

😳 22 m/s outside the swim arena in Varberg today. 😜 Nice summer breeze. Only people in the sea were the surfers.
#running #trailrunning #swimming
https://files-cdn.mountains.social/media_attachments/files/114/767/800/315/205/665/original/2d070bc589080239.mp4

2025-06-28 10:25:02 UTC

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let’s celebrate again at 2^16=65536 😜🙌

2025-06-15 12:48:22 UTC

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Great views today. #trailrunning #speedhiking #running #Lobhornhütte
https://files-cdn.mountains.social/media_attachments/files/114/687/454/596/413/971/original/4c8d9b7abc8dfcb7.jpeg
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2025-06-15 12:32:15 UTC

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My favorite trail encounters. #trailrunning #speedhiking #running #Lobhornhütte
https://files-cdn.mountains.social/media_attachments/files/114/687/389/175/155/358/original/64308333cf3d1de6.jpeg
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2025-06-15 12:09:51 UTC

Nice trail running/speed hiking before heading back to SE after yesterday’s Niesen Treppenlauf. To a train to the Lauterbrunnen Valley. Up to Lobhornhütte and then on the higher trails going south towards Mürren. Obligatory cake break at the Lobhornhütte. 18km, 1871m of EG, 4h23min. #trailrunning #speedhiking #running #Lobhornhütte
https://files-cdn.mountains.social/media_attachments/files/114/687/301/923/939/851/original/408ae2a28e9ae23f.png
https://files-cdn.mountains.social/media_attachments/files/114/687/302/596/069/988/original/1aa446c0edbd9ca8.jpeg
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2025-06-14 18:06:02 UTC

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🙏

2025-06-14 16:04:31 UTC

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🙏

2025-06-14 16:02:45 UTC

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10x to be precise. 😅
@npub1pwa…yw5r

2025-06-14 16:01:07 UTC

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🙏 it payed off to be very concentrated on this for the last 16 weeks. Without it I wouldn’t have managed to do this today.
The 11700 steps of the stair today translate to 93 steps per minute. Or the 1669m of EG to 7.5min/100m of EG.
I started the training block with being able to just do 20min at 93steps/min on the climber in the gym. But was able to build it up to do around 2h at 110steps/min. Then you can’t compare the climber and its “even profile” with the unevenness of the stairs here and its incline of 68%. So I am really happy with today. But I am amazed about all the other results and their fantastic times. I don’t know how they did it.

2025-06-14 15:52:40 UTC

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it translates to 93 steps per minute on the stair climber or 350 floors per hour. When I started training for this I could maintain this speed for 20 minutes. Towards the end I could do 110 steps per minutes for two hours. But you can’t really compare the climber with what I experienced today. But it was good preparation with both the climber and my city stairs.

2025-06-14 14:14:50 UTC

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Look at the pace… 🤣 I took lap splits at the timing and cut off points. There were not a lot of minutes to spare today. 🫣 But in the end it worked out and the main goal was to not die and finish. The time then doesn’t really matter. And seldom you get an elevation chart as this one. ⛰️🫏 Cool T-shirt also. In the right SE colors. 🇸🇪😝
#trailrunning #running #niesen #treppenlauf
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2025-06-14 13:54:14 UTC

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2:06 for 3.4km and 1669m of EG (starting at 693m and finishing at 2362m) doing 11700 stairsteps.
@npub1q62…89mg

2025-06-14 12:34:00 UTC

Made it through the Niesen Treppenlauf. Survived. This was tough. Harder than expected. The cut off daemons were also close by for the first one. In the end I made it to finish. Glad I signed up for it. Man, this was sooo steep and parts up to 68%.
Thanks to all for the cheering here and thanks to @npub1q62…89mg for the live commentary.
#trailrunning #running #niesen #treppenlauf
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2025-06-13 10:19:44 UTC

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it is possible to pass but not everywhere. So you might be stuck. On the other hand passing might need too much energy anyway and you are happy to be where you are. And towards the end everyone is at the same pace. 😜 The start is in waves of 4 runners every 20seconds and is seeded by your HM time.

2025-06-13 08:01:12 UTC

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Ahhh. Too bad. At least you tried.

2025-06-12 09:35:57 UTC

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You should run south one of your remaining days. 😅

2025-06-11 17:44:00 UTC

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Still looking good… …considering that I will start at7:41:40.
#trailrunning #running #niesen #treppenlauf #weatherforcast
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2025-06-09 10:29:06 UTC

🤞💪👊 🏃‍♂️🪜⛰️ So far so good… T-5d
Email from the organizers.
#trailrunning #running #niesen #treppenlauf #weatherforcast
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2025-06-01 11:15:03 UTC

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⛰🐐 Everest Vert Week 🐐⛰
accomplished
A final easy stair climber session and 8925m of EG for the week are in the books.
Together with the stairs in the city I also managed to "collect" 39914 stairsteps. Both numbers might become relevant in the future... 🤫🙃
2 weeks left until Niesen Treppenlauf.🪜🇨🇭
The month of May also saw a total of 24589m of EG.
#trailrunning #running #niesen #treppenlauf
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2025-05-31 16:05:45 UTC

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⛰️🐐 Vert Week - at 7939m of EG. Only another 909m for an Everest. And I have the entire Sunday for that. 🤗👊
11 sessions so far: regular hilly trail runs, speed hiking/scrambling hills up and down, outdoor stairs up and down, some incline treadmill and stair climber.
#trailrunning #running #niesen #treppenlauf

2025-05-29 16:08:13 UTC

⛰️🐐 Vert Week - at 4944m of EG. 👊
And it is only Thursday. Will there be an Everest on Sunday? 😜
#trailrunning #running #niesen #treppenlauf

2025-04-25 18:11:37 UTC

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🙌🙌🙌 we need to find you a “special” number before 2000 to celebrate on.

2025-04-12 16:04:23 UTC

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👆went to the local pub to celebrate and sit outside in the sun. They now have a nice Weissbier from Salzburg. Yeah, I needed the extra fries… 🫣👊
#trailrunning #running #niesen #treppenlauf
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2025-04-12 15:50:17 UTC

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Done⛰️🐐. Made it back from the other side. 60 rounds up and down for 11700 steps and 1640m of EG in 3h01min (up 1h41min, down 1h20min) and 8.84km. Happy and satisfied as the plan was to see if I could finish around 3h30min.
So I can do the 11700 steps and 1640m of EG with 4.4km in 1h41min.
I also passed the “Niesen cutoff point” of 970m of EG (and 2.1km) within 70min here today at 57min (and 2.5km).
Nice confidence booster. But I am even more scared now than before. This was not easy - even during training.
These stairs are a perfect training playground for the Niesen Treppenlauf. 70m long, 30m of EG (42% incline) and 195 steps.
#trailrunning #running #niesen #treppenlauf
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2025-04-12 07:41:42 UTC

See you on the other side… 60 round attempt for 11700 steps.
#trailrunning #running #niesen #treppenlauf
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2025-04-06 11:41:58 UTC

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I need to have a minimal chance of surviving the challenge in June. I am nervous about the cutoff at 2.1km and 965m of EG - 70min. 20-30% don’t make it.

2025-04-06 08:47:15 UTC

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More stairs - though today on the Climber in the gym. 48 min and 5115 steps (1023m of EG).
Together with yesterday’s real world stairs a combined 10965 steps and 1909m of EG. Quite happy with this.
Warmup at 89 and 96 steps/min. Then 35 min at 110 steps/min and last 3 min up to 130 steps/min plus some cooldown at 89. Heart rate stayed at lower to medium Z2. Only towards the last 10-15 minutes it drifted into higher Z2 (I assume due to the heat and being drenched in sweat) and then Z3 while at 130 steps/min. Finished the visit with 20 minutes in the sauna. #trailrunning #running #niesen #treppenlauf
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2025-04-05 11:54:25 UTC

Home, sweet, home. I went to my stairs after 5 days in London and did 1/2 of the Niesen Treppenlauf in terms of steps and EG.
4.5km up and down plus 1km to/from the stairs for 5850 steps and 886m of EG (the 2.25km up correspond quite good to the first section and the cutoff point of the race - 2.1km/970m of EG).
30 times up and down in the lovely sun.
#trailrunning #running #niesen #treppenlauf
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2025-04-04 18:37:00 UTC

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Enjoy London. I had 5 days of sunshine and good temperatures while attending KubeCon.

2025-04-04 05:35:33 UTC

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Congrats. Nice write up. Brought back so many memories of my R2R2R. Thank you.

2025-03-27 17:45:25 UTC

Garmin quo vadis? A Garmin Connect+ premium subscription? Really?
Makes you look cheap and greedy - considering the price of your more advanced watches. Luckily I don’t need the features you are now hiding behind the pay wall. Maybe the Performance Dashboards would be nice to have. And considering that Garmin Connect basically never gets an update those dashboards could have been released for free. And a useless AI? Haven’t you learned from the really bad Strava AI?
Seems DC Rainmaker is not impressed either.
Is the #enshitification now also reaching Garmin?
https://youtu.be/6PEXU-TIKuo?si=lFp7uUlSsfgzjnVd
#garmin #trailrunning #running #strava
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2025-03-24 18:44:26 UTC

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Kilometerstein for Sebastian!!! 🙃

2025-03-23 16:43:55 UTC

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An eatable cake stadium? 🙌

2025-03-23 16:37:52 UTC

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Cool with a R2R2R. I did one in April 2007 (just a week 🫣🙃 before my 2nd Boston marathon).
It was great. One of the best runs I ever did. Started around 3am, past Phantom Ranch at twilight, experienced snow on the North Rim, than the lemonade at PR on the way back, at was at the South Rim around 3-4pm. Imagine, no GPS watch, no phone/Inreach, just a paper map (in case - but I didn’t really need it). At some point I would like to go back and do it again. I was lucky with all the water posts being open so that was not a problem. And I stashed some food at two points in canister on the way out to not have to carry it all the way.
Good luck with your preparations. Don’t forget to do lots of downhills.

2025-03-21 18:47:26 UTC

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🙌 Enjoy both drinks. Though I personally would pass on the Guinness. 😜 I am too much of a Weizenbier guy. And congrats on the good news.

2025-03-08 11:02:20 UTC

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Without it having started now it would take even longer, endless longer.

2025-03-03 13:45:04 UTC

The starting times of my last 1000 training runs. All Days, only weekdays, only weekends. I am clearly not a morning person during the week and prefer to do my runs after work. Also during the weekends I start it slow. Another reason is probably that I want to run with daylight in the darker seasons. #trailrunning #running
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2025-03-02 17:43:45 UTC

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Gute Besserung 🙏. Und wenn alles wieder gut ist, bitte nicht gleich wieder mit voller Fahrt einsteigen. 5-10km und dann langsam wieder steigern. Besser etwas weniger Laufen als ein Rückfall und dann gar nicht.

2025-02-27 11:34:26 UTC

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good luck with the run and I hope your GPS is calibrated enough for all those detailed distances down to the meter exactly. 😅

2025-02-20 20:39:08 UTC

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Special reconnaissance in an airborne unit in the German army. Part of a NATO rapid response unit at that time. Did also serve as a MP. Good times.

2025-02-20 20:20:33 UTC

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💚🫡 I did a few years less but started also in 88.

2025-02-20 20:08:26 UTC

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when and where was that chapter? I think I lost all my pictures from a similar chapter. Unfortunately… … though maybe I still have one around somewhere, if I think now about it. But where…

2025-02-10 03:03:55 UTC

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Run more often with a non-empty belly. The feeling disappears. You get used to it. Training the stomach.

2025-02-09 12:56:18 UTC

I guess I will embrace the treadmill during the next few days. Weather at destination - job trip. #travellinglight #running #trailrunning
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2025-02-05 20:28:55 UTC

Stairs of Hotel Draken… ”Trapploppet”. Charity event. 32 floors up and down. Twice. (18steps x 32floors x 2). About 100 people participated. Took me 17min10sek (5min up and about 3min down plus starting and finishing stretch in the hotel lobby. Fun. And I managed to not twist an ankle going downstairs. #running
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2025-01-31 18:06:08 UTC

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well you can celebrate at 1414 then: sqrt(2)*10^3