Runs

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km pace hr rTSS Imp Suf

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Mon 28 Jul 2025 – Sun 3 Aug 2025 48.8 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 58–67 km · rTSS 231 / Target 307–354 · TSB Mon +14.6 · Ramp -4.5 · Mono 1.18 · 19% fast (4w) · 49 km · long 1d ago

Sat 2 Aug Sat 2 02.08.25 long workout Lunch Run 19.9 km 6:35 /km 138 bpm 98 122 137 Fri 1 Aug Fri 1 01.08.25 workout Morning Run 12.3 km 7:01 /km 133 bpm 58 71 68 Wed 30 Jul Wed 30 30.07.25 recovery Morning Run 10.5 km 5:58 /km 138 bpm 49 58 69 Mon 28 Jul Mon 28 28.07.25 workout Morning Run 6.1 km 7:40 /km 125 bpm 26 31 21

Mon 21 Jul 2025 – Sun 27 Jul 2025 36.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.9/wk) — add easy volume if not intentional. Target 66–76 km · rTSS 168 / Target 355–410 · TSB Mon -12.7 · Ramp -6.9 · Mono 1.37 · 18% fast (4w) · 36 km · long 1d ago

Sun 27 Jul Sun 27 27.07.25 recovery Morning Run 5.6 km 8:37 /km 111 bpm 23 23 11 Sat 26 Jul Sat 26 26.07.25 long workout 1×15km Morning Run 21.0 km 6:53 /km 148 bpm 98 173 251 Wed 23 Jul Wed 23 23.07.25 recovery Morning Run 9.7 km 6:44 /km 135 bpm 47 56 57

Mon 26 May 2025 – Sun 1 Jun 2025 51.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 42–49 km · rTSS 282 / Target 241–278 · TSB Mon -8.7 · Ramp -1.4 · Mono 1.33 · 19% fast (4w) · 1 quality · 51 km · long 1d ago

Sun 1 Jun Sun 1 01.06.25 easy Afternoon Run 10.4 km 5:12 /km 137 bpm 56 50 51 Sat 31 May Sat 31 31.05.25 long easy Morning Run 21.0 km 5:29 /km 143 bpm 107 120 160 Wed 28 May Wed 28 28.05.25 steady Afternoon Run 7.7 km 5:10 /km 134 bpm 42 34 31 Tue 27 May Tue 27 27.05.25 workout vo2max 4×1km Afternoon Run 12.1 km 4:53 /km 145 bpm 77 71 93

Mon 21 Apr 2025 – Sun 27 Apr 2025 24.2 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 43–50 km · rTSS 129 / Target 254–293 · TSB Mon -12.0 · Ramp -5.1 · Mono 1.1 · 31% fast (4w) · 24 km · long 8d ago

Sat 26 Apr Sat 26 26.04.25 recovery Morning Run 10.4 km 7:10 /km 142 bpm 50 86 90 Tue 22 Apr Tue 22 22.04.25 recovery Morning Run 5.6 km 6:27 /km 137 bpm 38 36 33 Mon 21 Apr Mon 21 21.04.25 easy Evening Run 8.2 km 5:30 /km 128 bpm 41 34 18

Mon 31 Mar 2025 – Sun 6 Apr 2025 51.5 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 44–51 km · rTSS 292 / Target 241–278 · TSB Mon -4.7 · Ramp -0.6 · Mono 1.13 · 22% fast (4w) · 2 quality · 52 km · long 1d ago

Sat 5 Apr Sat 5 05.04.25 long easy Morning Run 22.0 km 5:21 /km 130 bpm 114 88 41 Fri 4 Apr Fri 4 04.04.25 race tempo no-vdot 2025 Jerusalem 10krace 10.1 km 4:08 /km 162 bpm 69 72 104 Tue 1 Apr Tue 1 01.04.25 workout CV 10k-pace 10×400m Lunch Run 11.4 km 5:10 /km 149 bpm 68 75 77 Mon 31 Mar Mon 31 31.03.25 easy Afternoon Run 8.0 km 5:29 /km 134 bpm 41 38 21

Mon 24 Feb 2025 – Sun 2 Mar 2025 29.2 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 33–39 km · rTSS 190 / Target 173–199 · TSB Mon -3.4 · Ramp -2.1 · Mono 0.85 · 24% fast (4w) · 2 quality · 29 km · long 2d ago

Fri 28 Feb Fri 28 28.02.25 race tempo Tel Aviv Half Marathon 2025race 21.5 km 4:17 /km 158 bpm 145 141 180 Wed 26 Feb Wed 26 26.02.25 workout threshold hm-pace 3×1km Lunch Run 7.7 km 5:15 /km 145 bpm 45 48 49

Mon 20 Jan 2025 – Sun 26 Jan 2025 7.7 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.7/wk) — add easy volume if not intentional. Target 33–38 km · rTSS 37 / Target 177–204 · TSB Mon +26.2 · Ramp -6.7 · Mono 0.73 · 18% fast (4w) · 8 km · long 13d ago

Fri 24 Jan Fri 24 24.01.25 recovery Afternoon Run 7.7 km 5:39 /km 134 bpm 37 37 21

Mon 13 Jan 2025 – Sun 19 Jan 2025 18.8 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional. Target 33–38 km · rTSS 99 / Target 174–200 · TSB Mon +8.9 · Ramp -6.5 · Mono 1.04 · 17% fast (4w) · 19 km · long 6d ago

Mon 13 Jan Mon 13 13.01.25 long recovery Lunch Run 18.8 km 5:55 /km 129 bpm 99 84 44

Mon 30 Dec 2024 – Sun 5 Jan 2025 49.5 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 45–52 km · rTSS 262 / Target 241–278 · TSB Mon +16.1 · Ramp -3.2 · Mono 1.03 · 12% fast (4w) · 1 quality · 50 km · long 1d ago

Sun 5 Jan Sun 5 05.01.25 recovery Afternoon Run 10.1 km 5:58 /km 130 bpm 46 46 19 Sat 4 Jan Sat 4 04.01.25 long workout vo2max 5k-pace 8×1km 8*1@3:45 19.8 km 5:37 /km 143 bpm 126 125 109 Fri 3 Jan Fri 3 03.01.25 recovery Afternoon Run 10.0 km 5:52 /km 133 bpm 47 47 20 Thu 2 Jan Thu 2 02.01.25 recovery Afternoon Run 9.6 km 5:58 /km 133 bpm 43 46 23

Mon 16 Dec 2024 – Sun 22 Dec 2024 16.9 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-9.0/wk) — add easy volume if not intentional. Target 66–77 km · rTSS 81 / Target 355–410 · TSB Mon +8.4 · Ramp -9.0 · Mono 1.32 · 15% fast (4w) · 17 km · long 15d ago

Sat 21 Dec Sat 21 21.12.24 recovery Afternoon Run 8.1 km 5:44 /km 123 bpm 38 29 11 Mon 16 Dec Mon 16 16.12.24 recovery Afternoon Run 8.8 km 5:44 /km 130 bpm 43 39 17

Mon 21 Oct 2024 – Sun 27 Oct 2024 38.6 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional. Target 60–69 km · rTSS 233 / Target 329–379 · TSB Mon -11.4 · Ramp -6.5 · Mono 1.54 · 19% fast (4w) · 1 quality · 39 km · long 8d ago

Sat 26 Oct Sat 26 26.10.24 steady Lunch Run 12.3 km 4:50 /km 146 bpm 71 72 79 Tue 22 Oct Tue 22 22.10.24 workout CV 10k-pace 2×5km 2*5@4:00 13.7 km 4:43 /km 148 bpm 94 81 79 Mon 21 Oct Mon 21 21.10.24 easy Lunch Run 12.7 km 5:14 /km 133 bpm 68 54 26

Mon 23 Sep 2024 – Sun 29 Sep 2024 49.5 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 60–69 km · rTSS 272 / Target 340–392 · TSB Mon +5.1 · Ramp -5.2 · Mono 1.56 · 31% fast (4w) · 1 quality · 50 km · long 1d ago

Sat 28 Sep Sat 28 28.09.24 long easy Morning Run 27.9 km 5:24 /km 135 bpm 145 131 81 Fri 27 Sep Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 Thu 26 Sep Thu 26 26.09.24 easy Morning Run 10.3 km 5:23 /km 130 bpm 55 41 20

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