Runs

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km pace hr rTSS Imp Suf

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Mon 24 Jul 2023 – Sun 30 Jul 2023 24.6 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 41–48 km · rTSS 130 / Target 224–259 · TSB Mon -11.5 · Ramp -3.1 · Mono 1.2 · 32% fast (4w) · 25 km · long 8d ago

Sun 30 Jul Sun 30 30.07.23 steady Afternoon Run 7.8 km 4:52 /km 157 bpm 47 58 78 Fri 28 Jul Fri 28 28.07.23 recovery Morning Run 8.8 km 6:04 /km 140 bpm 43 52 48 Mon 24 Jul Mon 24 24.07.23 recovery Afternoon Run 8.1 km 5:57 /km 141 bpm 40 48 48

Mon 5 Jun 2023 – Sun 11 Jun 2023 26.2 km

Maintenance week — hold current load. No long run in 57 days. Target 29–32 km · rTSS 135 / Target 137–151 · TSB Mon -1.9 · Ramp -1.0 · Mono 0.89 · 0% fast (4w) · 26 km · long 57d ago

Thu 8 Jun Thu 8 08.06.23 recovery Morning Run 8.3 km 5:52 /km 135 bpm 42 41 25 Wed 7 Jun Wed 7 07.06.23 easy Morning Run 9.4 km 5:42 /km 138 bpm 49 50 45 Tue 6 Jun Tue 6 06.06.23 recovery Morning Run 8.5 km 5:45 /km 140 bpm 44 47 44

Mon 29 May 2023 – Sun 4 Jun 2023 38.8 km

2nd build week — good rhythm. Volume up to +15%. Volume spiked +54% vs average — watch for overuse. No long run in 50 days. Target 27–29 km · rTSS 192 / Target 127–136 · TSB Mon +4.0 · Ramp +0.5 · Mono 0.88 · 0% fast (4w) · 39 km · long 50d ago

Sun 4 Jun Sun 4 04.06.23 recovery Afternoon Run 14.0 km 5:56 /km 140 bpm 69 82 67 Sat 3 Jun Sat 3 03.06.23 recovery Lunch Run 8.3 km 6:02 /km 139 bpm 39 47 40 Wed 31 May Wed 31 31.05.23 easy Morning Run 8.2 km 5:41 /km 132 bpm 43 38 23 Tue 30 May Tue 30 30.05.23 recovery Morning Run 8.3 km 5:55 /km 126 bpm 41 33 13

Mon 22 May 2023 – Sun 28 May 2023 36.7 km

First build week after recovery — solid base, standard load. Volume spiked +78% vs average — watch for overuse. No long run in 43 days. Target 22–23 km · rTSS 170 / Target 103–110 · TSB Mon +13.1 · Ramp -0.1 · Mono 0.78 · 0% fast (4w) · 37 km · long 43d ago

Sun 28 May Sun 28 28.05.23 recovery Lunch Run 12.8 km 6:17 /km 148 bpm 62 99 111 Fri 26 May Fri 26 26.05.23 recovery Afternoon Run 7.8 km 6:27 /km 131 bpm 35 38 18 Wed 24 May Wed 24 24.05.23 recovery Morning Run 8.1 km 6:27 /km 139 bpm 37 50 39 Mon 22 May Mon 22 22.05.23 recovery Lunch Run 8.0 km 6:39 /km 143 bpm 36 56 57

Mon 15 May 2023 – Sun 21 May 2023 16.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 13–16 km · rTSS 76 / Target 64–74 · TSB Mon +11.0 · Ramp -2.6 · Mono 0.67 · 0% fast (4w) · 16 km · long 36d ago

Thu 18 May Thu 18 18.05.23 recovery Morning Run 8.3 km 6:20 /km 135 bpm 39 45 29 Tue 16 May Tue 16 16.05.23 recovery Afternoon Run 8.0 km 6:58 /km 141 bpm 37 55 50

Mon 8 May 2023 – Sun 14 May 2023 29.5 km

Maintenance week — hold current load. No long run in 29 days. Target 28–31 km · rTSS 138 / Target 142–156 · TSB Mon +16.7 · Ramp -1.4 · Mono 0.67 · 7% fast (4w) · 30 km · long 29d ago

Sat 13 May Sat 13 13.05.23 recovery Morning Run 12.8 km 6:06 /km 142 bpm 60 82 78 Wed 10 May Wed 10 10.05.23 recovery Morning Run 8.4 km 6:14 /km 136 bpm 39 46 34 Mon 8 May Mon 8 08.05.23 recovery Morning Run 8.4 km 6:14 /km 137 bpm 39 47 31

Mon 1 May 2023 – Sun 7 May 2023 18.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 22–25 km · rTSS 88 / Target 111–128 · TSB Mon +18.6 · Ramp -3.0 · Mono 0.73 · 7% fast (4w) · 18 km · long 22d ago

Fri 5 May Fri 5 05.05.23 recovery Morning Run 10.0 km 6:32 /km 147 bpm 47 77 85 Tue 2 May Tue 2 02.05.23 recovery Lunch Run 8.2 km 5:50 /km 140 bpm 41 48 44

Mon 24 Apr 2023 – Sun 30 Apr 2023 18.5 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 23–27 km · rTSS 89 / Target 115–133 · TSB Mon +16.2 · Ramp -3.6 · Mono 0.83 · 6% fast (4w) · 19 km · long 15d ago

Wed 26 Apr Wed 26 26.04.23 workout Afternoon Run 10.4 km 5:56 /km 142 bpm 53 64 65 Tue 25 Apr Tue 25 25.04.23 recovery Afternoon Run 8.0 km 6:37 /km 137 bpm 36 48 35

Mon 17 Apr 2023 – Sun 23 Apr 2023 16.4 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 24–28 km · rTSS 81 / Target 124–143 · TSB Mon +0.8 · Ramp -4.5 · Mono 0.88 · 11% fast (4w) · 16 km · long 8d ago

Tue 18 Apr Tue 18 18.04.23 recovery Lunch Run 8.0 km 5:46 /km 141 bpm 41 46 44 Mon 17 Apr Mon 17 17.04.23 recovery Evening Run 8.3 km 6:07 /km 132 bpm 40 40 16

Mon 3 Apr 2023 – Sun 9 Apr 2023 35.9 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 24–28 km · rTSS 172 / Target 137–158 · TSB Mon +22.1 · Ramp -2.5 · Mono 0.98 · 30% fast (4w) · 36 km · long 29d ago

Sat 8 Apr Sat 8 08.04.23 recovery Lunch Run 12.8 km 5:55 /km 145 bpm 63 84 89 Fri 7 Apr Fri 7 07.04.23 recovery Afternoon Run 8.0 km 6:03 /km 135 bpm 39 41 29 Wed 5 Apr Wed 5 05.04.23 recovery Afternoon Run 8.1 km 5:57 /km 132 bpm 39 39 18 Mon 3 Apr Mon 3 03.04.23 recovery Evening Run 7.0 km 6:25 /km 126 bpm 31 33 12

Mon 27 Mar 2023 – Sun 2 Apr 2023 25.1 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 26–31 km · rTSS 119 / Target 153–177 · TSB Mon +23.3 · Ramp -4.4 · Mono 1.04 · 40% fast (4w) · 25 km · long 22d ago

Sun 2 Apr Sun 2 02.04.23 recovery Afternoon Run 8.2 km 6:01 /km 137 bpm 40 45 31 Wed 29 Mar Wed 29 29.03.23 recovery Evening Run 8.2 km 5:59 /km 129 bpm 40 36 13 Tue 28 Mar Tue 28 28.03.23 recovery Afternoon Run 8.7 km 6:28 /km 130 bpm 39 42 17

Mon 20 Mar 2023 – Sun 26 Mar 2023 24.2 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 33–38 km · rTSS 131 / Target 200–230 · TSB Mon +13.5 · Ramp -5.0 · Mono 1.11 · 48% fast (4w) · 1 quality · 24 km · long 15d ago

Wed 22 Mar Wed 22 22.03.23 recovery Afternoon Run 8.0 km 6:02 /km 125 bpm 39 32 12 Tue 21 Mar Tue 21 21.03.23 workout CV 3×1km Afternoon Run 8.1 km 5:27 /km 137 bpm 55 42 32 Mon 20 Mar Mon 20 20.03.23 recovery Afternoon Run 8.1 km 6:21 /km 126 bpm 37 34 13

Mon 27 Feb 2023 – Sun 5 Mar 2023 37.8 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. High intensity share (50% fast last 4 weeks) — add easy days. Target 43–49 km · rTSS 217 / Target 305–352 · TSB Mon +1.2 · Ramp -4.1 · Mono 1.32 · 50% fast (4w) · 2 quality · 38 km · long 29d ago

Sat 4 Mar Sat 4 04.03.23 workout CV 10k-pace Afternoon Run 12.3 km 5:25 /km 151 bpm 88 88 103 Thu 2 Mar Thu 2 02.03.23 workout repetition 5×100m Afternoon Run 8.3 km 6:02 /km 135 bpm 45 43 24 Wed 1 Mar Wed 1 01.03.23 recovery Lunch Run 8.8 km 5:50 /km 144 bpm 44 55 58 Tue 28 Feb Tue 28 28.02.23 recovery Afternoon Run 8.4 km 6:12 /km 136 bpm 40 45 28

Mon 26 Dec 2022 – Sun 1 Jan 2023 37.0 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 33–38 km · rTSS 257 / Target 214–246 · TSB Mon -6.1 · Ramp -0.6 · Mono 0.87 · 21% fast (4w) · 1 quality · 37 km · long 6d ago

Sun 1 Jan Sun 1 01.01.23 easy Afternoon Run 10.4 km 5:58 /km 134 bpm 62 52 28 Wed 28 Dec Wed 28 28.12.22 easy Lunch Run 8.5 km 5:56 /km 139 bpm 50 47 43 Mon 26 Dec Mon 26 26.12.22 long workout CV 10k-pace 6×2km 6*2@4:26workout 18.1 km 5:24 /km 149 bpm 145 123 127

Mon 5 Dec 2022 – Sun 11 Dec 2022 44.6 km

First build week after recovery — solid base, standard load. Target 46–49 km · rTSS 295 / Target 280–299 · TSB Mon -4.3 · Ramp +1.3 · Mono 0.81 · 20% fast (4w) · 1 quality · 45 km · long 6d ago

Sat 10 Dec Sat 10 10.12.22 workout CV 3×3km 3*(3@4:24/0.6) 14.0 km 5:08 /km 151 bpm 110 96 110 Wed 7 Dec Wed 7 07.12.22 recovery Afternoon Run 8.0 km 6:26 /km 134 bpm 44 43 24 Mon 5 Dec Mon 5 05.12.22 long steady Morning Runlong 22.5 km 5:34 /km 153 bpm 141 172 213

Mon 7 Nov 2022 – Sun 13 Nov 2022 56.2 km

First build week after recovery — solid base, standard load. Volume spiked +37% vs average — watch for overuse. No long run in 182 days. Target 43–46 km · rTSS 313 / Target 243–259 · TSB Mon -3.1 · Ramp +2.5 · Mono 1.11 · 5% fast (4w) · 56 km · long 182d ago

Sun 13 Nov Sun 13 13.11.22 steady Morning Run 11.6 km 5:14 /km 141 bpm 69 61 62 Fri 11 Nov Fri 11 11.11.22 easy Lunch Run 8.3 km 5:35 /km 141 bpm 45 48 47 Thu 10 Nov Thu 10 10.11.22 recovery Morning Run 10.4 km 6:09 /km 134 bpm 51 56 31 Tue 8 Nov Tue 8 08.11.22 steady Morning Runlong 17.4 km 5:09 /km 145 bpm 104 104 113 Mon 7 Nov Mon 7 07.11.22 easy Morning Run 8.5 km 5:51 /km 133 bpm 44 40 20

Mon 24 Oct 2022 – Sun 30 Oct 2022 46.0 km

2nd build week — good rhythm. Volume up to +15%. No long run in 168 days. Target 44–46 km · rTSS 261 / Target 241–257 · TSB Mon -4.9 · Ramp +1.6 · Mono 0.99 · 5% fast (4w) · 46 km · long 168d ago

Sat 29 Oct Sat 29 29.10.22 easy 16 < 140long 16.0 km 5:35 /km 141 bpm 88 90 88 Fri 28 Oct Fri 28 28.10.22 easy 9 under 130 9.3 km 5:47 /km 127 bpm 54 38 18 Wed 26 Oct Wed 26 26.10.22 steady 6@5:07 + 2@4:37 11.2 km 5:08 /km 139 bpm 69 56 50 Mon 24 Oct Mon 24 24.10.22 easy 9 under 130 9.5 km 5:36 /km 129 bpm 50 41 15

Mon 17 Oct 2022 – Sun 23 Oct 2022 43.6 km

First build week after recovery — solid base, standard load. No long run in 161 days. Target 39–42 km · rTSS 261 / Target 211–225 · TSB Mon -1.9 · Ramp +1.8 · Mono 1.06 · 5% fast (4w) · 1 quality · 44 km · long 161d ago

Sun 23 Oct Sun 23 23.10.22 recovery Morning Run 8.3 km 5:56 /km 135 bpm 44 41 24 Thu 20 Oct Thu 20 20.10.22 steady 15 under 140long 15.3 km 5:12 /km 140 bpm 91 79 73 Wed 19 Oct Wed 19 19.10.22 easy Morning Run 8.5 km 5:45 /km 129 bpm 46 36 16 Mon 17 Oct Mon 17 17.10.22 workout CV 10k-pace פרטלק 11.5 km 5:33 /km 145 bpm 80 74 78

Mon 3 Oct 2022 – Sun 9 Oct 2022 27.3 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 25–29 km · rTSS 153 / Target 136–157 · TSB Mon -11.1 · Ramp -0.4 · Mono 1.02 · 0% fast (4w) · 27 km · long 147d ago

Sat 8 Oct Sat 8 08.10.22 easy התקדמות זהירה 10.5 km 5:27 /km 134 bpm 62 50 34 Thu 6 Oct Thu 6 06.10.22 easy 8 under 130 8.4 km 5:38 /km 131 bpm 46 37 20 Wed 5 Oct Wed 5 05.10.22 easy 8 under 130 8.4 km 5:45 /km 131 bpm 45 37 21

Mon 19 Sep 2022 – Sun 25 Sep 2022 30.3 km

Maintenance week — hold current load. No long run in 133 days. Target 30–33 km · rTSS 169 / Target 157–174 · TSB Mon -7.3 · Ramp +0.4 · Mono 1.04 · 0% fast (4w) · 30 km · long 133d ago

Fri 23 Sep Fri 23 23.09.22 steady 12 under 140 :)long 12.1 km 5:23 /km 146 bpm 68 75 85 Thu 22 Sep Thu 22 22.09.22 easy 8 under 130 8.3 km 5:43 /km 127 bpm 45 32 12 Tue 20 Sep Tue 20 20.09.22 workout steady 4×1km WU + 7km(5:10/6:10) + CDworkout 9.9 km 5:40 /km 134 bpm 56 48 32

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