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km pace hr rTSS Imp Suf

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Mon 18 Mar 2024 – Sun 24 Mar 2024 32.1 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.2/wk) — add easy volume if not intentional. Target 49–57 km · rTSS 171 / Target 294–339 · TSB Mon +0.6 · Ramp -8.2 · Mono 1.32 · 38% fast (4w) · 2 quality · 32 km · long 8d ago

Wed 20 Mar Wed 20 20.03.24 workout repetition 11×150m Afternoon Run 10.6 km 5:50 /km 139 bpm 63 60 48 Tue 19 Mar Tue 19 19.03.24 easy Afternoon Run 10.8 km 5:30 /km 130 bpm 56 45 19 Mon 18 Mar Mon 18 18.03.24 workout vo2max 4×100m Morning Run 10.8 km 5:51 /km 124 bpm 52 39 16

Mon 26 Feb 2024 – Sun 3 Mar 2024 60.1 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. High intensity share (48% fast last 4 weeks) — add easy days. Target 64–73 km · rTSS 386 / Target 399–461 · TSB Mon +10.4 · Ramp -4.4 · Mono 1.59 · 48% fast (4w) · 3 quality · 60 km · long 15d ago

Sun 3 Mar Sun 3 03.03.24 race threshold Paphos 21krace 21.2 km 4:08 /km 163 bpm 145 151 217 Sat 2 Mar Sat 2 02.03.24 workout repetition 4×500m Lunch Run 8.0 km 5:47 /km 138 bpm 55 47 38 Wed 28 Feb Wed 28 28.02.24 workout vo2max 3×1.5km 3*1.5 11.5 km 4:44 /km 146 bpm 78 65 68 Tue 27 Feb Tue 27 27.02.24 easy Lunch Run 9.3 km 5:23 /km 130 bpm 51 38 15 Mon 26 Feb Mon 26 26.02.24 steady Afternoon Run 10.0 km 5:15 /km 141 bpm 57 52 47

Mon 8 Jan 2024 – Sun 14 Jan 2024 38.2 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.8/wk) — add easy volume if not intentional. Target 69–80 km · rTSS 217 / Target 428–494 · TSB Mon -4.3 · Ramp -8.8 · Mono 1.29 · 43% fast (4w) · 2 quality · 38 km · long 1d ago

Sat 13 Jan Sat 13 13.01.24 long workout repetition 7×200m Lunch Run 18.1 km 5:27 /km 143 bpm 110 109 95 Thu 11 Jan Thu 11 11.01.24 workout repetition 4×100m Morning Run 10.1 km 5:27 /km 132 bpm 56 45 26 Tue 9 Jan Tue 9 09.01.24 recovery Morning Run 10.1 km 5:45 /km 129 bpm 51 42 15

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