Runs

From: To:
Interval: reps –
race long workout steady easy recovery LT1 tempo threshold CV vo2max repetition 5k-pace 10k-pace hm-pace fm-pace dnf fartlek gps-art hills ignore no-vdot problematic progression stroller warmup
2×20m 3×100m 4×100m 5×100m 6×100m 7×100m 8×100m 10×100m 11×100m 3×150m 6×150m 8×150m 10×150m 11×150m 12×150m 13×150m 19×150m 3×200m 4×200m 5×200m 6×200m 7×200m 8×200m 9×200m 10×200m 11×200m 12×200m 15×200m 18×200m 20×200m 3×300m 6×300m 8×300m 10×300m 30×300m 3×400m 4×400m 5×400m 6×400m 8×400m 9×400m 10×400m 12×400m 13×400m 14×400m 15×400m 16×400m 18×400m 22×400m 23×400m 30×400m 2×500m 3×500m 4×500m 5×500m 8×500m 10×500m 12×500m 20×500m 6×600m 10×600m 15×600m 2×800m 3×800m 4×800m 5×800m 6×800m 8×800m 10×800m 12×800m 2×1km 3×1km 4×1km 5×1km 6×1km 7×1km 8×1km 9×1km 10×1km 12×1km 15×1km 2×1.1km 6×1.2km 8×1.2km 2×1.5km 3×1.5km 4×1.5km 5×1.5km 6×1.5km 7×1.5km 8×1.5km 5×1.6km 6×1.6km 5×1.9km 1×2km 2×2km 3×2km 4×2km 5×2km 6×2km 1×2.5km 1×3km 3×3km 4×3km 2×3.5km 1×4km 2×4km 3×4km 1×5km 2×5km 3×5km 1×6km 2×6km 1×7km 1×7.5km 1×8km 1×8.5km 1×9km 1×10km 1×12km 1×14km 1×15km 1×19km 1×20km 5×15sec 3×20sec 4×20sec 3×30sec 4×30sec 5×30sec 2×45sec 10×1min 10×75sec 2×90sec 3×90sec 8×90sec 9×90sec 2×2min 10×4min 2×5min 3×5min 7×5min 3×6min 5×7min 3×8min 5×8min 5×10min 3×13min 2×15min 3×15min 4×15min 2×20min 2×25min
km pace hr rTSS Imp Suf
Mon 1 Nov 2021 – Sun 7 Nov 2021 19.1 km
2nd build week — good rhythm. Volume up to +15%. Volume spiked +104% vs average — watch for overuse. No long run in 49 days. Target 10–11 km · rTSS 93 / Target 52–55 · TSB Mon +6.9 · Ramp -0.4 · Mono 0.5 · 0% fast (4w) · 19 km · long 49d ago
Sat 6 Nov Sat 6 06.11.21 recovery ⛅ Afternoon Run 8.3 km 6:23 /km 144 bpm 40 57 65 Fri 5 Nov Fri 5 05.11.21 recovery ⛅ Afternoon Run 6.4 km 6:31 /km 144 bpm 32 44 48 Mon 1 Nov Mon 1 01.11.21 recovery ☀️ Afternoon Run 4.5 km 6:27 /km 136 bpm 21 25 17
Mon 25 Oct 2021 – Sun 31 Oct 2021 17.5 km
First build week after recovery — solid base, standard load. Volume spiked +250% vs average — watch for overuse. No long run in 42 days. Target 5–6 km · rTSS 91 / Target 26–28 · TSB Mon +14.7 · Ramp -0.5 · Mono 0.45 · 0% fast (4w) · 18 km · long 42d ago
Fri 29 Oct Fri 29 29.10.21 recovery 🌧 Lunch Run 9.4 km 5:59 /km 144 bpm 50 61 70 Thu 28 Oct Thu 28 28.10.21 recovery ⛅ Covid-run 8.0 km 6:07 /km 138 bpm 41 46 37
Mon 18 Oct 2021 – Sun 24 Oct 2021
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 5–5 km · rTSS 0 / Target 22–26 · TSB Mon +14.2 · Ramp -3.0 · Mono 0.34 · 0% fast (4w) · 0 km · long 35d ago
Mon 11 Oct 2021 – Sun 17 Oct 2021 5.3 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 12–14 km · rTSS 26 / Target 57–66 · TSB Mon +13.0 · Ramp -2.9 · Mono 0.4 · 0% fast (4w) · 5 km · long 28d ago
Wed 13 Oct Wed 13 13.10.21 workout 1×4km ⛅ Afternoon Run 5.3 km 6:19 /km 135 bpm 26 28 17
Mon 4 Oct 2021 – Sun 10 Oct 2021 14.7 km
Maintenance week — hold current load. No long run in 21 days. Target 16–18 km · rTSS 74 / Target 75–83 · TSB Mon +20.0 · Ramp -2.1 · Mono 0.57 · 0% fast (4w) · 15 km · long 21d ago
Sun 10 Oct Sun 10 10.10.21 recovery ⛅ A short jog but a proper one this time 6.5 km 6:05 /km 133 bpm 33 32 15 Thu 7 Oct Thu 7 07.10.21 workout 2×1.1km ☀️ Almost there 8.1 km 6:21 /km 130 bpm 41 38 15
Mon 27 Sep 2021 – Sun 3 Oct 2021
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 16–18 km · rTSS 0 / Target 72–84 · TSB Mon +16.2 · Ramp -4.5 · Mono 0.52 · 0% fast (4w) · 0 km · long 14d ago
Mon 20 Sep 2021 – Sun 26 Sep 2021 8.2 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 14–16 km · rTSS 38 / Target 66–77 · TSB Mon +5.6 · Ramp -4.4 · Mono 0.6 · 0% fast (4w) · 8 km · long 7d ago
Wed 22 Sep Wed 22 22.09.21 recovery 🌧 RWalking 8.2 km 6:46 /km 143 bpm 38 59 59
Mon 13 Sep 2021 – Sun 19 Sep 2021 50.9 km
First build week after recovery — solid base, standard load. Volume spiked +246% vs average — watch for overuse. Target 15–16 km · rTSS 239 / Target 70–74 · TSB Mon +23.6 · Ramp +0.2 · Mono 0.55 · 0% fast (4w) · 51 km
Sun 19 Sep Sun 19 19.09.21 long workout 3×6min ⛅ Шаго/бегlong 18.8 km 6:30 /km 140 bpm 91 120 104 Fri 17 Sep Fri 17 17.09.21 recovery ⛅ Шагобег ~1/1 8.4 km 6:24 /km 136 bpm 42 48 33 Thu 16 Sep Thu 16 16.09.21 recovery ⛅ RWalking — Tempo 8.2 km 6:30 /km 146 bpm 39 63 70 Wed 15 Sep Wed 15 15.09.21 recovery ⛅ RWalking 8.0 km 7:04 /km 139 bpm 35 55 43 Tue 14 Sep Tue 14 14.09.21 recovery ⛅ RWalking @130 7.5 km 7:22 /km 130 bpm 32 41 16
Mon 6 Sep 2021 – Sun 12 Sep 2021 8.0 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 10–12 km · rTSS 40 / Target 45–52 · TSB Mon +21.0 · Ramp -5.0 · Mono 0.43 · 0% fast (4w) · 8 km · long 7d ago
Thu 9 Sep Thu 9 09.09.21 recovery ⛅ Потрусил. Что? Да! 8.0 km 6:18 /km 142 bpm 40 51 54
Mon 30 Aug 2021 – Sun 5 Sep 2021 28.8 km
First build week after recovery — solid base, standard load. Volume spiked +72% vs average — watch for overuse. Target 18–19 km · rTSS 129 / Target 94–100 · TSB Mon +36.5 · Ramp -3.5 · Mono 0.43 · 11% fast (4w) · 29 km
Sun 5 Sep Sun 5 05.09.21 race recovery no-vdot ⛅ Космическая ходьбаrace 21.1 km 6:54 /km 161 bpm 94 240 342 Thu 2 Sep Thu 2 02.09.21 recovery ⛅ Still walking... 7.7 km 6:52 /km 136 bpm 35 47 32
Mon 23 Aug 2021 – Sun 29 Aug 2021
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-7.6/wk) — add easy volume if not intentional. Target 17–20 km · rTSS 0 / Target 108–124 · TSB Mon +34.5 · Ramp -7.6 · Mono 0.45 · 22% fast (4w) · 0 km · long 32d ago
Mon 16 Aug 2021 – Sun 22 Aug 2021 22.0 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 30–35 km · rTSS 97 / Target 202–234 · TSB Mon +38.2 · Ramp -6.5 · Mono 0.58 · 33% fast (4w) · 22 km · long 25d ago
Fri 20 Aug Fri 20 20.08.21 recovery ⛅ Ходьба 10.9 km 7:04 /km 138 bpm 48 72 56 Wed 18 Aug Wed 18 18.08.21 recovery ⛅ некоторым образом поперемещался в пространстве 11.0 km 7:08 /km 129 bpm 49 56 25
Mon 9 Aug 2021 – Sun 15 Aug 2021 11.1 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.9/wk) — add easy volume if not intentional. Target 44–50 km · rTSS 50 / Target 289–334 · TSB Mon +26.4 · Ramp -8.9 · Mono 0.73 · 32% fast (4w) · 11 km · long 18d ago
Wed 11 Aug Wed 11 11.08.21 recovery ⛅ Ходьба: WU + разгон до максимума + CD 11.1 km 6:49 /km 133 bpm 50 62 36
Mon 2 Aug 2021 – Sun 8 Aug 2021 33.9 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 52–60 km · rTSS 210 / Target 343–396 · TSB Mon +9.4 · Ramp -6.5 · Mono 1.01 · 33% fast (4w) · 1 quality · 34 km · long 11d ago
Thu 5 Aug Thu 5 05.08.21 recovery 🌧 Afternoon Run 7.9 km 6:34 /km 123 bpm 37 32 12 Wed 4 Aug Wed 4 04.08.21 workout CV 5×2km ⛅ 5*(2@3:59/0.6) — God save Ibuprofenworkout 14.9 km 4:58 /km 152 bpm 115 103 122 Wed 4 Aug Wed 4 04.08.21 recovery ⛅ Afternoon Run 2.7 km 6:02 /km 128 bpm 14 11 4 Tue 3 Aug Tue 3 03.08.21 recovery ⛅ Похромал. Терпимо, но 8.5 km 6:02 /km 128 bpm 44 35 13
Mon 26 Jul 2021 – Sun 1 Aug 2021 36.8 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 61–70 km · rTSS 305 / Target 386–446 · TSB Mon -25.4 · Ramp -5.2 · Mono 1.23 · 35% fast (4w) · 1 quality · 37 km · long 4d ago
Fri 30 Jul Fri 30 30.07.21 workout ☀️ WU + 8*(0.4@3:20/0.2) + CDworkout 9.3 km 5:51 /km 144 bpm 90 62 52 Wed 28 Jul Wed 28 28.07.21 long workout repetition 9×1km ☀️ WU + 8*(1@3:30/0.2) + CDworkout 16.6 km 5:31 /km 148 bpm 154 115 120 Tue 27 Jul Tue 27 27.07.21 easy ☀️ Afternoon Run 11.0 km 5:35 /km 139 bpm 61 57 48
Mon 19 Jul 2021 – Sun 25 Jul 2021 102.5 km
First build week after recovery — solid base, standard load. Target 96–102 km · rTSS 681 / Target 604–644 · TSB Mon -19.0 · Ramp +4.1 · Mono 1.49 · 33% fast (4w) · 3 quality · 103 km
Sun 25 Jul Sun 25 25.07.21 long steady ⛅ Будто и не уезжал никудаlong 35.1 km 4:56 /km 148 bpm 230 206 244 Sat 24 Jul Sat 24 24.07.21 workout repetition 6×100m ⛅ Плитка 100% 10.1 km 5:42 /km 130 bpm 61 43 22 Fri 23 Jul Fri 23 23.07.21 easy ☀️ Morning Run 10.1 km 5:48 /km 130 bpm 55 42 15 Thu 22 Jul Thu 22 22.07.21 workout repetition 8×1km ☀️ 8*(1@3:47/0.2)workout 16.9 km 5:00 /km 147 bpm 129 105 110 Wed 21 Jul Wed 21 21.07.21 easy ⛅ Afternoon Run 10.1 km 5:33 /km 132 bpm 63 44 19 Tue 20 Jul Tue 20 20.07.21 long workout CV ☀️ 6*(1.2@4:09/0.6@4:21)workout 20.3 km 4:58 /km 146 bpm 143 121 113
Mon 12 Jul 2021 – Sun 18 Jul 2021 95.9 km
Maintenance week — hold current load. Target 86–95 km · rTSS 583 / Target 543–600 · TSB Mon -19.3 · Ramp +2.2 · Mono 1.66 · 29% fast (4w) · 1 quality · 96 km
Sun 18 Jul Sun 18 18.07.21 long steady ☀️ Мой болотный GRUT T30: «А есть такое же, но без крапивы?»long 32.9 km 5:12 /km 144 bpm 199 185 204 Sat 17 Jul Sat 17 17.07.21 recovery ⛅ Lunch Run 8.1 km 6:10 /km 127 bpm 41 35 13 Fri 16 Jul Fri 16 16.07.21 workout ☀️ 15*(0.3@3:48/0.3) — Псссшшшшшххфшшшшсссшшхфссш 13.7 km 5:38 /km 149 bpm 101 98 109 Thu 15 Jul Thu 15 15.07.21 easy 🌧 Afternoon Run 9.2 km 5:41 /km 129 bpm 52 38 13 Wed 14 Jul Wed 14 14.07.21 workout CV 1×4km ☀️ Lunch Run 12.7 km 5:36 /km 144 bpm 85 79 73 Tue 13 Jul Tue 13 13.07.21 easy ☀️ Morning Run 10.8 km 5:40 /km 136 bpm 59 53 35 Mon 12 Jul Mon 12 12.07.21 easy ☀️ Afternoon Run 8.4 km 5:43 /km 130 bpm 46 36 15
Mon 5 Jul 2021 – Sun 11 Jul 2021 84.7 km
6 weeks at similar load — push a build week or take recovery. Target 84–93 km · rTSS 542 / Target 529–585 · TSB Mon -22.5 · Ramp +1.6 · Mono 1.69 · 35% fast (4w) · 2 quality · 85 km
Sun 11 Jul Sun 11 11.07.21 long steady 🤷🏼‍♂️ «Да я вообще бег не очень люблю» 31.2 km 5:25 /km 146 bpm 181 194 228 Sat 10 Jul Sat 10 10.07.21 recovery ☀️ Потрусил 10.1 km 5:57 /km 131 bpm 54 46 22 Fri 9 Jul Fri 9 09.07.21 workout CV 1×8km ☀️ WU + 8@3:59 + CDworkout 13.6 km 4:55 /km 150 bpm 103 89 102 Thu 8 Jul Thu 8 08.07.21 easy ☀️ Lunch Run 10.1 km 5:38 /km 132 bpm 56 45 20 Wed 7 Jul Wed 7 07.07.21 workout repetition 10×75sec ☀️ WU + 10*(0.4@3:20/0.2) + CD 10.3 km 5:52 /km 143 bpm 99 68 65 Tue 6 Jul Tue 6 06.07.21 recovery ☀️ Lunch Run 9.4 km 5:54 /km 136 bpm 49 47 31
Mon 28 Jun 2021 – Sun 4 Jul 2021 89.3 km
5 consecutive build weeks — recovery is overdue. Drop volume this week. Target 89–93 km · rTSS 572 / Target 546–572 · TSB Mon -25.2 · Ramp +2.6 · Mono 1.75 · 33% fast (4w) · 2 quality · 89 km
Sun 4 Jul Sun 4 04.07.21 long steady ⛅ L28long 28.3 km 5:25 /km 140 bpm 164 147 134 Sat 3 Jul Sat 3 03.07.21 easy ☀️ Afternoon Run 10.1 km 5:28 /km 129 bpm 58 40 15 Fri 2 Jul Fri 2 02.07.21 workout repetition 8×1km ⛅ WU + 8*(1@3:50/0.2) + CDworkout 14.5 km 4:58 /km 151 bpm 115 95 107 Thu 1 Jul Thu 1 01.07.21 easy ⛅ Lunch Run 10.2 km 5:32 /km 131 bpm 57 42 18 Wed 30 Jun Wed 30 30.06.21 workout threshold ⛅ WU + 6*(1.2@4:00/0.6@4:20) + CDworkout 15.9 km 4:54 /km 147 bpm 116 96 91 Tue 29 Jun Tue 29 29.06.21 easy ⛅ Lunch Run 10.2 km 5:27 /km 133 bpm 62 45 23
Mon 21 Jun 2021 – Sun 27 Jun 2021 95.7 km
4 consecutive build weeks — recovery is overdue. Drop volume this week. Target 78–81 km · rTSS 603 / Target 465–487 · TSB Mon -21.2 · Ramp +3.9 · Mono 1.74 · 29% fast (4w) · 2 quality · 96 km
Sun 27 Jun Sun 27 27.06.21 long easy ⛅ L26long 26.0 km 5:33 /km 147 bpm 146 167 201 Sat 26 Jun Sat 26 26.06.21 workout repetition 2×2km ☀️ WU + 2*(2@3:50/2' + 2*(0.5@3:35-3:40/1')) + CD 15.2 km 5:17 /km 149 bpm 119 102 115 Fri 25 Jun Fri 25 25.06.21 easy ☀️ Крылатое говно атакует беспощадно! 12.3 km 5:50 /km 133 bpm 66 57 32 Thu 24 Jun Thu 24 24.06.21 recovery 🌲 Кроссик 8.1 km 5:58 /km 131 bpm 43 36 16 Thu 24 Jun Thu 24 24.06.21 workout repetition 10×100m ☀️ Lunch Run 11.4 km 5:48 /km 132 bpm 67 53 26 Wed 23 Jun Wed 23 23.06.21 workout ☀️ Фартлек 11.5 km 5:17 /km 146 bpm 88 71 69 Tue 22 Jun Tue 22 22.06.21 easy ☀️ Lunch Run 11.2 km 5:50 /km 136 bpm 74 57 39
Mon 14 Jun 2021 – Sun 20 Jun 2021 92.0 km
3rd build week — approaching the ceiling. Cap at +10% volume. Volume spiked +44% vs average — watch for overuse. Target 67–70 km · rTSS 568 / Target 411–431 · TSB Mon -13.4 · Ramp +3.7 · Mono 1.55 · 34% fast (4w) · 2 quality · 92 km
Sun 20 Jun Sun 20 20.06.21 long easy ☀️ #fml, #kmp, #вжопубег, #зачем, #зачтоlong 24.0 km 5:41 /km 144 bpm 134 149 167 Sat 19 Jun Sat 19 19.06.21 workout CV 4×1km ☀️ WU + 4@4:15 + 4*(1@3:50/2минуты) + CDworkout 15.8 km 5:37 /km 148 bpm 121 111 115 Fri 18 Jun Fri 18 18.06.21 easy ☀️ Morning Run 8.7 km 5:45 /km 133 bpm 47 41 23 Thu 17 Jun Thu 17 17.06.21 easy ☀️ В топку 8.5 km 5:50 /km 128 bpm 45 35 13 Thu 17 Jun Thu 17 17.06.21 recovery ☀️ Morning Run 8.6 km 5:59 /km 128 bpm 45 35 13 Wed 16 Jun Wed 16 16.06.21 workout vo2max 5k-pace 4×2km ☀️ WU + 4*(2@4:00/0.5) + CDworkout 16.2 km 5:18 /km 146 bpm 126 101 96 Tue 15 Jun Tue 15 15.06.21 recovery ☀️ A10 10.2 km 6:20 /km 128 bpm 50 45 16
Mon 7 Jun 2021 – Sun 13 Jun 2021 77.8 km
2nd build week — good rhythm. Volume up to +15%. Target 67–72 km · rTSS 486 / Target 417–444 · TSB Mon -5.1 · Ramp +2.2 · Mono 1.29 · 34% fast (4w) · 3 quality · 78 km
Sun 13 Jun Sun 13 13.06.21 long steady ☁️ L22long 22.4 km 5:17 /km 148 bpm 134 142 174 Sat 12 Jun Sat 12 12.06.21 workout threshold 🌈 Parkrun #131 — 20:40 12.8 km 5:17 /km 149 bpm 87 85 96 Fri 11 Jun Fri 11 11.06.21 workout repetition 5×100m ☁️ 8 в третьей зоне + 5*100/100 9.1 km 4:55 /km 146 bpm 59 51 60 Thu 10 Jun Thu 10 10.06.21 recovery 🌧 Lunch Run 10.1 km 5:57 /km 130 bpm 53 46 17 Wed 9 Jun Wed 9 09.06.21 workout vo2max 3×2km 🌈 3*(2@3:55/0.5)workout 13.4 km 5:21 /km 144 bpm 102 82 75 Tue 8 Jun Tue 8 08.06.21 recovery 🌧 Afternoon Run 10.0 km 6:03 /km 128 bpm 51 42 15
Mon 31 May 2021 – Sun 6 Jun 2021 71.7 km
First build week after recovery — solid base, standard load. Target 63–67 km · rTSS 423 / Target 404–431 · TSB Mon +4.7 · Ramp +1.0 · Mono 1.27 · 28% fast (4w) · 2 quality · 72 km
Sun 6 Jun Sun 6 06.06.21 long steady ☀️ Morning Runlong 20.0 km 5:16 /km 147 bpm 119 121 145 Sat 5 Jun Sat 5 05.06.21 recovery ☀️ Morning Run 3.0 km 6:00 /km 134 bpm 15 15 8 Sat 5 Jun Sat 5 05.06.21 race CV 🌈 Parkrun Korolev #130 — 20:29race 4.9 km 4:09 /km 166 bpm 36 38 58 Sat 5 Jun Sat 5 05.06.21 recovery ☀️ Morning Run 3.3 km 6:11 /km 138 bpm 17 19 13 Fri 4 Jun Fri 4 04.06.21 recovery ☀️ Afternoon Run 10.0 km 6:04 /km 129 bpm 51 44 16 Thu 3 Jun Thu 3 03.06.21 recovery ☀️ Morning Run 9.9 km 6:03 /km 128 bpm 51 42 15 Wed 2 Jun Wed 2 02.06.21 workout repetition 19×150m ☀️ WU + 2*(10*(30''/30'')) + CD 12.3 km 5:11 /km 148 bpm 92 80 91 Tue 1 Jun Tue 1 01.06.21 recovery ⛅ A8: 130 8.1 km 5:56 /km 124 bpm 42 31 11
Mon 24 May 2021 – Sun 30 May 2021 54.1 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 40–46 km · rTSS 295 / Target 264–305 · TSB Mon -2.5 · Ramp -2.3 · Mono 1.26 · 28% fast (4w) · 1 quality · 54 km · long 8d ago
Sun 30 May Sun 30 30.05.21 recovery ☁️ A8: 130 8.5 km 5:53 /km 127 bpm 46 34 12 Sat 29 May Sat 29 29.05.21 recovery ☀️ Ложимся обратно спать 6.5 km 6:09 /km 136 bpm 33 35 20 Sat 29 May Sat 29 29.05.21 threshold ☀️ Лишился паркрановской девственности 5.0 km 4:12 /km 168 bpm 36 40 65 Sat 29 May Sat 29 29.05.21 recovery ☀️ Morning Run 3.4 km 6:16 /km 141 bpm 17 21 19 Fri 28 May Fri 28 28.05.21 recovery 🌫️ A8: 130 10.6 km 6:05 /km 129 bpm 54 46 17 Wed 26 May Wed 26 26.05.21 recovery ☀️ A8: 130 10.1 km 6:06 /km 127 bpm 52 41 15 Mon 24 May Mon 24 24.05.21 easy ☁️ A10: 130 10.1 km 5:28 /km 133 bpm 57 44 25
Mon 17 May 2021 – Sun 23 May 2021 52.5 km
Maintenance week — hold current load. Target 52–58 km · rTSS 363 / Target 340–375 · TSB Mon -9.7 · Ramp -0.9 · Mono 1.24 · 27% fast (4w) · 3 quality · 53 km · long 1d ago
Sat 22 May Sat 22 22.05.21 race threshold ☀️ Александровские Версты. Переславский полумарафон 🖤race 21.1 km 4:20 /km 164 bpm 152 160 235 Sat 22 May Sat 22 22.05.21 workout ☀️ Morning Run 4.7 km 6:06 /km 140 bpm 25 28 22 Fri 21 May Fri 21 21.05.21 workout repetition 3×500m 🌧 PRE: WU + 3*(0.5/0.3) + CD 6.5 km 5:51 /km 142 bpm 58 40 36 Wed 19 May Wed 19 19.05.21 easy ☀️ A08: 130 9.1 km 5:51 /km 139 bpm 52 50 38 Tue 18 May Tue 18 18.05.21 workout vo2max 3×1km ☀️ WU + 3*(1@4:00/0.2) + CDworkout 11.1 km 5:47 /km 152 bpm 76 85 104
Mon 10 May 2021 – Sun 16 May 2021 70.7 km
2nd build week — good rhythm. Volume up to +15%. Volume spiked +47% vs average — watch for overuse. Target 52–55 km · rTSS 462 / Target 349–372 · TSB Mon -4.2 · Ramp +1.5 · Mono 1.24 · 29% fast (4w) · 2 quality · 71 km
Sun 16 May Sun 16 16.05.21 long steady ☁️ L16: 140 — 👮🏼‍♂️ ACAB 18.6 km 5:13 /km 144 bpm 119 105 115 Sat 15 May Sat 15 15.05.21 easy ☁️ A08: 130 8.5 km 5:31 /km 134 bpm 49 39 22 Fri 14 May Fri 14 14.05.21 workout repetition 8×300m ☀️ I09: WU + 8*(0.3@3:20/0.2) + CDworkout 9.1 km 5:47 /km 150 bpm 84 70 77 Thu 13 May Thu 13 13.05.21 steady ☀️ Afternoon Run 8.1 km 5:29 /km 128 bpm 47 31 11 Wed 12 May Wed 12 12.05.21 easy 🌧 Commute 8.7 km 5:38 /km 141 bpm 49 48 42 Wed 12 May Wed 12 12.05.21 workout vo2max ☀️ I9: WU + 3*(1@4:00/0.2) + CDworkout 9.7 km 5:15 /km 150 bpm 69 68 80 Tue 11 May Tue 11 11.05.21 easy ☀️ A8: 130 8.0 km 5:52 /km 139 bpm 45 44 36
Mon 3 May 2021 – Sun 9 May 2021 63.3 km
First build week after recovery — solid base, standard load. Target 54–58 km · rTSS 418 / Target 383–409 · TSB Mon +2.1 · Ramp +0.6 · Mono 1.14 · 30% fast (4w) · 1 quality · 63 km · long 7d ago
Sun 9 May Sun 9 09.05.21 LT1 ☁️ L16: 140long 17.1 km 4:52 /km 150 bpm 117 104 129 Sat 8 May Sat 8 08.05.21 steady 🌧 Без контроля 8.0 km 5:23 /km 137 bpm 49 39 33 Fri 7 May Fri 7 07.05.21 easy 🌙 A8: 130 8.0 km 5:36 /km 132 bpm 47 35 16 Thu 6 May Thu 6 06.05.21 easy ☀️ Пошлёпал по лесным лужам 8.4 km 5:50 /km 139 bpm 45 47 37 Wed 5 May Wed 5 05.05.21 workout repetition 10×400m ☀️ I13: WU + 10*(0.4@3:40/0.4) + CDworkout 13.3 km 4:55 /km 149 bpm 108 81 92 Tue 4 May Tue 4 04.05.21 steady 🌧 Afternoon Run 8.5 km 5:15 /km 149 bpm 52 56 63
Mon 26 Apr 2021 – Sun 2 May 2021 57.9 km
Maintenance week — hold current load. Target 53–59 km · rTSS 384 / Target 381–421 · TSB Mon +18.4 · Ramp 0.0 · Mono 1.12 · 33% fast (4w) · 1 quality · 58 km
Sun 2 May Sun 2 02.05.21 long LT1 ☀️ L20: 140long 20.4 km 4:49 /km 145 bpm 137 109 127 Sat 1 May Sat 1 01.05.21 steady ☀️ Evening Run 8.2 km 5:14 /km 133 bpm 51 35 20 Fri 30 Apr Fri 30 30.04.21 recovery A8: 130 7.8 km 5:59 /km 130 bpm 45 35 15 Thu 29 Apr Thu 29 29.04.21 workout repetition 6×1km ☁️ WU + 6*(1@3:49/0.4) + CD 13.2 km 5:24 /km 144 bpm 107 82 72 Mon 26 Apr Mon 26 26.04.21 easy 🌧 Lunch Run 8.2 km 5:44 /km 135 bpm 44 42 22
Mon 19 Apr 2021 – Sun 25 Apr 2021 29.0 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 44–51 km · rTSS 166 / Target 321–370 · TSB Mon -4.2 · Ramp -6.0 · Mono 1.15 · 34% fast (4w) · 29 km · long 14d ago
Fri 23 Apr Fri 23 23.04.21 easy ☁️ Evening Run 8.0 km 5:32 /km 135 bpm 46 39 22 Thu 22 Apr Thu 22 22.04.21 workout steady 🌧 Afternoon Run 8.1 km 5:55 /km 147 bpm 45 63 65 Wed 21 Apr Wed 21 21.04.21 steady ☁️ Evening Run 4.8 km 5:25 /km 133 bpm 27 22 11 Tue 20 Apr Tue 20 20.04.21 steady 🌧 A8: 130 8.0 km 5:21 /km 136 bpm 48 38 25
Mon 12 Apr 2021 – Sun 18 Apr 2021 42.6 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 48–56 km · rTSS 325 / Target 346–399 · TSB Mon -24.5 · Ramp -2.7 · Mono 1.38 · 34% fast (4w) · 4 quality · 43 km · long 7d ago
Sun 18 Apr Sun 18 18.04.21 race CV 🖤 10k — Love&Space 2021 — не фартануло — ☀️race 10.0 km 4:10 /km 164 bpm 77 74 109 Sun 18 Apr Sun 18 18.04.21 workout CV 5k-pace ☀️ Lunch Run 2.8 km 5:27 /km 139 bpm 17 15 12 Sat 17 Apr Sat 17 17.04.21 workout repetition 3×500m ☀️ WU + 3*(0.5/0.3) + CD 7.5 km 6:05 /km 128 bpm 71 35 18 Thu 15 Apr Thu 15 15.04.21 steady ☀️ А8: 130 13.3 km 5:42 /km 134 bpm 85 62 33 Wed 14 Apr Wed 14 14.04.21 workout repetition 3×800m ☀️ I9: WU + 3*(0.8@3:46/0.8) + CD 7.9 km 5:11 /km 152 bpm 68 54 68 Wed 14 Apr Wed 14 14.04.21 steady ☀️ Afternoon Run 1.1 km 5:34 /km 132 bpm 7 5 3
Mon 5 Apr 2021 – Sun 11 Apr 2021 77.9 km
7 consecutive build weeks — recovery is overdue. Drop volume this week. Target 75–78 km · rTSS 585 / Target 521–545 · TSB Mon -24.1 · Ramp +3.6 · Mono 1.53 · 23% fast (4w) · 2 quality · 78 km
Sun 11 Apr Sun 11 11.04.21 long LT1 ☀️ L22: 140long 22.1 km 5:04 /km 145 bpm 162 124 146 Sat 10 Apr Sat 10 10.04.21 easy ☀️ A8: 130 8.2 km 6:08 /km 128 bpm 48 36 14 Fri 9 Apr Fri 9 09.04.21 workout repetition 15×400m ☀️ I13: WU + 15*(0.4@4:00/0.2) + CD 13.4 km 5:19 /km 149 bpm 115 89 97 Thu 8 Apr Thu 8 08.04.21 LT1 A8: 130 9.3 km 5:12 /km 132 bpm 65 38 17 Wed 7 Apr Wed 7 07.04.21 workout repetition 3×2km ☀️ I13: WU + 3*(2@4:00/0.4) + CD 13.9 km 5:19 /km 148 bpm 125 92 103 Tue 6 Apr Tue 6 06.04.21 steady ☀️ A8: 130 11.0 km 5:43 /km 134 bpm 70 52 25
Mon 29 Mar 2021 – Sun 4 Apr 2021 75.3 km
6 consecutive build weeks — recovery is overdue. Drop volume this week. Target 73–76 km · rTSS 528 / Target 495–519 · TSB Mon -22.2 · Ramp +2.9 · Mono 1.52 · 16% fast (4w) · 2 quality · 75 km
Sun 4 Apr Sun 4 04.04.21 long LT1 ☁️ L26: 140long 26.6 km 5:08 /km 144 bpm 194 147 160 Sat 3 Apr Sat 3 03.04.21 workout repetition 10×100m ☀️ A8: 130 + 10*(0.1/0.1) 10.0 km 5:39 /km 136 bpm 76 51 29 Fri 2 Apr Fri 2 02.04.21 steady ☀️ A12: 130 12.0 km 5:29 /km 133 bpm 79 54 25 Thu 1 Apr Thu 1 01.04.21 steady ☁️ A8: 130 8.5 km 5:40 /km 132 bpm 55 37 14 Wed 31 Mar Wed 31 31.03.21 workout tempo fm-pace 4×800m ⏱️ 2WU + 5*(1@3:50/0.3) + 2CDworkout 9.6 km 5:53 /km 142 bpm 69 62 53 Tue 30 Mar Tue 30 30.03.21 steady ☁️ A8: 130 8.5 km 5:43 /km 132 bpm 55 38 16
Mon 22 Mar 2021 – Sun 28 Mar 2021 76.0 km
5 consecutive build weeks — recovery is overdue. Drop volume this week. Target 68–71 km · rTSS 535 / Target 448–469 · TSB Mon -18.0 · Ramp +3.5 · Mono 1.62 · 9% fast (4w) · 2 quality · 76 km
Sun 28 Mar Sun 28 28.03.21 long tempo ☀️ L20: 140long 22.8 km 4:53 /km 148 bpm 171 134 159 Sat 27 Mar Sat 27 27.03.21 steady 👩🏼‍🦼 A8: 130 8.3 km 5:34 /km 131 bpm 55 36 14 Fri 26 Mar Fri 26 26.03.21 workout threshold 8×90sec ⏱️ I9: 2WU + (8*0.4@3:40/0.2) + 2CD 9.2 km 5:36 /km 140 bpm 65 55 46 Thu 25 Mar Thu 25 25.03.21 steady ☀️ Без контроля. По лужам. 9.3 km 5:42 /km 133 bpm 61 43 20 Wed 24 Mar Wed 24 24.03.21 easy Коррекция 2.6 km 6:00 /km — 16 — — Wed 24 Mar Wed 24 24.03.21 workout LT1 1×3km ⏱️ I17: 2WU + 3*(4@4:12/0.4) + 2WUworkout 14.6 km 5:56 /km 148 bpm 103 111 118 Tue 23 Mar Tue 23 23.03.21 LT1 🏃 A8: 130 9.2 km 5:13 /km 129 bpm 64 34 12
Mon 15 Mar 2021 – Sun 21 Mar 2021 68.0 km
4 consecutive build weeks — recovery is overdue. Drop volume this week. Target 61–64 km · rTSS 481 / Target 389–407 · TSB Mon -14.4 · Ramp +2.7 · Mono 1.68 · 7% fast (4w) · 1 quality · 68 km
Sun 21 Mar Sun 21 21.03.21 long steady ⛅ L20: 140long 20.7 km 5:19 /km 143 bpm 145 115 130 Sat 20 Mar Sat 20 20.03.21 steady ☁️ A8: 130 8.1 km 5:42 /km 134 bpm 52 38 19 Fri 19 Mar Fri 19 19.03.21 LT1 ⏱️ I11: 2WU + 9*(0.4@3:20/0.X) + 2CD 11.1 km 5:03 /km 142 bpm 93 61 58 Thu 18 Mar Thu 18 18.03.21 easy ☁️ Afternoon Run 8.0 km 6:21 /km 141 bpm 46 53 39 Wed 17 Mar Wed 17 17.03.21 easy 🛠️ Коррекция 1.7 km 6:00 /km — 10 — — Wed 17 Mar Wed 17 17.03.21 workout steady 1×3km ⏱️ I10: 2WU + 3*(1.5@4:00/0.4) + 2CDworkout 8.3 km 6:03 /km 145 bpm 53 57 55 Tue 16 Mar Tue 16 16.03.21 tempo 🏃 A8: 130 (в конце каждого км ускорение 150-200м) 10.1 km 4:45 /km 135 bpm 82 42 26
Mon 8 Mar 2021 – Sun 14 Mar 2021 64.6 km
3rd build week — approaching the ceiling. Cap at +10% volume. Target 53–55 km · rTSS 439 / Target 327–343 · TSB Mon -9.9 · Ramp +2.1 · Mono 1.58 · 4% fast (4w) · 65 km
Sun 14 Mar Sun 14 14.03.21 long steady 🌨 L20: 140long 20.0 km 5:42 /km 144 bpm 128 127 146 Sat 13 Mar Sat 13 13.03.21 easy 🌨 A8: 130 8.0 km 5:57 /km 134 bpm 49 40 21 Fri 12 Mar Fri 12 12.03.21 LT1 ⏱️ I9: WU + 8*(0.4@3:45/0.2) + CD 10.0 km 5:09 /km 145 bpm 86 59 59 Thu 11 Mar Thu 11 11.03.21 workout repetition 10×100m ☀️ 4 + 10*(0.1/0.1) + 4 10.2 km 6:12 /km 140 bpm 73 62 47 Wed 10 Mar Wed 10 10.03.21 steady ☀️ А8: 130 8.2 km 5:41 /km 133 bpm 52 37 15 Tue 9 Mar Tue 9 09.03.21 steady ☁️ A8: 130 8.2 km 5:50 /km 134 bpm 51 39 20
Mon 1 Mar 2021 – Sun 7 Mar 2021 68.2 km
2nd build week — good rhythm. Volume up to +15%. Volume spiked +71% vs average — watch for overuse. Target 43–46 km · rTSS 432 / Target 264–281 · TSB Mon +0.1 · Ramp +2.2 · Mono 1.4 · 4% fast (4w) · 68 km
Sun 7 Mar Sun 7 07.03.21 long steady 🌨 L18: 140 18.1 km 5:30 /km 142 bpm 119 102 109 Sat 6 Mar Sat 6 06.03.21 easy ☁️ A8: 130 8.1 km 6:05 /km 134 bpm 50 40 19 Fri 5 Mar Fri 5 05.03.21 easy ☁️ Без контроля 8.1 km 6:07 /km 139 bpm 50 47 36 Thu 4 Mar Thu 4 04.03.21 recovery ☁️ A8: 130 11.1 km 6:24 /km 135 bpm 64 60 32 Wed 3 Mar Wed 3 03.03.21 easy Коррекция 1.2 km 6:00 /km — 7 — — Wed 3 Mar Wed 3 03.03.21 workout steady 2×2km I14: WU+8*(1@4:05/0.2)+CD 12.5 km 5:57 /km 151 bpm 88 100 119 Tue 2 Mar Tue 2 02.03.21 easy 🌨 Без контроля 9.1 km 6:10 /km 139 bpm 54 56 43
Mon 22 Feb 2021 – Sun 28 Feb 2021 58.2 km
First build week after recovery — solid base, standard load. Volume spiked +47% vs average — watch for overuse. Target 41–44 km · rTSS 355 / Target 267–285 · TSB Mon +14.4 · Ramp +0.6 · Mono 1.21 · 14% fast (4w) · 58 km
Sun 28 Feb Sun 28 28.02.21 long steady ☁️ L16: 140long 16.6 km 5:49 /km 144 bpm 107 106 126 Sat 27 Feb Sat 27 27.02.21 steady А8: 130 8.1 km 5:49 /km 130 bpm 50 35 16 Fri 26 Feb Fri 26 26.02.21 steady Коррекция 1.1 km 5:30 /km — 7 — — Fri 26 Feb Fri 26 26.02.21 recovery A8: Без контроля 7.0 km 6:45 /km 133 bpm 38 38 19 Thu 25 Feb Thu 25 25.02.21 easy ☁️ A8: 130 8.4 km 6:20 /km 140 bpm 48 52 43 Wed 24 Feb Wed 24 24.02.21 steady ☁️ По самочувствию 8.0 km 5:48 /km 138 bpm 50 42 31 Tue 23 Feb Tue 23 23.02.21 easy ☀️ По самочувствию 9.0 km 5:56 /km 136 bpm 55 46 26
Mon 15 Feb 2021 – Sun 21 Feb 2021 40.9 km
Maintenance week — hold current load. No long run in 21 days. Target 44–49 km · rTSS 255 / Target 274–303 · TSB Mon +17.7 · Ramp -2.1 · Mono 0.62 · 20% fast (4w) · 1 quality · 41 km · long 21d ago
Sat 20 Feb Sat 20 20.02.21 easy ☁️ Без контроля 6.0 km 6:21 /km 164 bpm 34 68 100 Fri 19 Feb Fri 19 19.02.21 workout ☀️ A8: 130 9.4 km 6:40 /km 137 bpm 52 58 39 Thu 18 Feb Thu 18 18.02.21 steady ☀️ Птичка 8.2 km 5:49 /km 142 bpm 51 49 46 Wed 17 Feb Wed 17 17.02.21 workout vo2max ☁️ I10: Фартлек 10.6 km 5:42 /km 145 bpm 77 69 74 Mon 15 Feb Mon 15 15.02.21 easy ☀️ Без контроля 6.8 km 6:03 /km 132 bpm 41 33 15
Mon 8 Feb 2021 – Sun 14 Feb 2021 34.3 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 39–45 km · rTSS 205 / Target 234–270 · TSB Mon +12.5 · Ramp -3.8 · Mono 0.67 · 14% fast (4w) · 34 km · long 14d ago
Sun 14 Feb Sun 14 14.02.21 recovery ☁️ A8: 130 8.3 km 6:43 /km 134 bpm 45 46 22 Thu 11 Feb Thu 11 11.02.21 steady ☁️ A8: 130 8.5 km 5:46 /km 135 bpm 54 41 24 Tue 9 Feb Tue 9 09.02.21 easy ☁️ A8: 130 8.2 km 6:15 /km 132 bpm 47 40 14 Mon 8 Feb Mon 8 08.02.21 steady ☁️ A8: 130 9.3 km 5:43 /km 133 bpm 59 44 21
Mon 1 Feb 2021 – Sun 7 Feb 2021 26.2 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 44–51 km · rTSS 161 / Target 260–300 · TSB Mon -13.2 · Ramp -5.6 · Mono 0.76 · 14% fast (4w) · 26 km · long 7d ago
Sat 6 Feb Sat 6 06.02.21 steady ☁️ A8: 130 9.9 km 5:48 /km 134 bpm 62 48 22 Thu 4 Feb Thu 4 04.02.21 easy ☁️ A8: 130 8.2 km 6:00 /km 136 bpm 50 42 24 Tue 2 Feb Tue 2 02.02.21 easy ☁️ A8: 130 8.1 km 6:00 /km 131 bpm 49 36 13
Mon 25 Jan 2021 – Sun 31 Jan 2021 56.8 km
Maintenance week — hold current load. Target 67–74 km · rTSS 397 / Target 379–418 · TSB Mon -2.0 · Ramp +0.1 · Mono 0.85 · 13% fast (4w) · 2 quality · 57 km
Sun 31 Jan Sun 31 31.01.21 race long tempo «Дорога Жизни 52» первый марафон — 3:27:09 🖤race 42.0 km 4:56 /km 158 bpm 310 316 419 Sat 30 Jan Sat 30 30.01.21 workout repetition 3×500m ☁️ Morning Run 6.6 km 6:15 /km 139 bpm 44 41 32 Thu 28 Jan Thu 28 28.01.21 easy ☁️ Lunch Run 8.2 km 5:48 /km 140 bpm 43 46 37
Mon 18 Jan 2021 – Sun 24 Jan 2021 68.4 km
Maintenance week — hold current load. Target 68–75 km · rTSS 392 / Target 382–422 · TSB Mon -4.2 · Ramp -0.5 · Mono 1.06 · 4% fast (4w) · 1 quality · 68 km
Sun 24 Jan Sun 24 24.01.21 long easy ☁️ L18: 140 19.3 km 5:29 /km 143 bpm 109 111 122 Fri 22 Jan Fri 22 22.01.21 workout CV 3×1km ☁️ Failed intervals 8.7 km 5:47 /km 142 bpm 58 55 42 Thu 21 Jan Thu 21 21.01.21 recovery A8: 130 8.2 km 6:00 /km — 41 — — Thu 21 Jan Thu 21 21.01.21 recovery 🌨 Afternoon Run 7.8 km 6:06 /km 132 bpm 39 37 14 Wed 20 Jan Wed 20 20.01.21 workout LT1 1×10km ☁️ T16: WU + 10@4:43 + CD 16.1 km 5:09 /km 151 bpm 102 107 128 Tue 19 Jan Tue 19 19.01.21 easy ☁️ A8: 130 8.2 km 5:41 /km 131 bpm 43 35 13
Mon 11 Jan 2021 – Sun 17 Jan 2021 88.0 km
First build week after recovery — solid base, standard load. Target 75–80 km · rTSS 491 / Target 424–452 · TSB Mon +1.7 · Ramp +1.8 · Mono 0.97 · 0% fast (4w) · 88 km
Sun 17 Jan Sun 17 17.01.21 long easy ⛅ L22: 140long 22.4 km 5:28 /km 144 bpm 122 132 153 Sat 16 Jan Sat 16 16.01.21 recovery ☁️ A8: 130 8.2 km 6:00 /km 132 bpm 42 39 15 Thu 14 Jan Thu 14 14.01.21 easy ☁️ A8: 130 8.3 km 5:47 /km 162 bpm 43 81 119 Wed 13 Jan Wed 13 13.01.21 long steady 🌨 WU + 15@4:41 + CD 21.1 km 4:55 /km 152 bpm 131 141 169 Mon 11 Jan Mon 11 11.01.21 long easy ☁️ L28: 140long 28.0 km 5:32 /km 146 bpm 153 174 215
Mon 4 Jan 2021 – Sun 10 Jan 2021 57.5 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 51–59 km · rTSS 319 / Target 294–340 · TSB Mon -9.8 · Ramp -2.2 · Mono 0.94 · 4% fast (4w) · 58 km · long 4d ago
Sun 10 Jan Sun 10 10.01.21 easy ☁️ A8: 130 8.1 km 5:47 /km 131 bpm 42 36 13 Sat 9 Jan Sat 9 09.01.21 easy ☁️ Без контроля 10.3 km 5:43 /km 147 bpm 54 69 74 Fri 8 Jan Fri 8 08.01.21 easy ☁️ A10: 130 10.3 km 5:46 /km 157 bpm 54 89 118 Thu 7 Jan Thu 7 07.01.21 recovery ☁️ A10: 130 10.2 km 5:56 /km 131 bpm 52 46 16 Wed 6 Jan Wed 6 06.01.21 long workout LT1 3×4km ☁️ I18: WU + 3*(4@4:40/0.5) + CDworkout 18.6 km 5:12 /km 144 bpm 117 108 104
Mon 28 Dec 2020 – Sun 3 Jan 2021 69.3 km
Maintenance week — hold current load. Target 75–83 km · rTSS 392 / Target 439–485 · TSB Mon -11.0 · Ramp -0.4 · Mono 1.02 · 8% fast (4w) · 69 km
Sun 3 Jan Sun 3 03.01.21 long easy ☁️ L34: 140long 34.3 km 5:27 /km 144 bpm 192 202 239 Sat 2 Jan Sat 2 02.01.21 recovery ☁️ A10: 130 10.1 km 5:59 /km 130 bpm 51 46 19 Thu 31 Dec Thu 31 31.12.20 long workout LT1 3×5km 🌧 I18: 0.5L@Jack Daniels + 2kg@Оливье + WU + 3*(5@4:40/0.5) + CD = 🤮 18.7 km 5:06 /km 151 bpm 118 126 142 Tue 29 Dec Tue 29 29.12.20 recovery ☁️ Без контроля 6.2 km 6:08 /km 124 bpm 31 24 9
Mon 21 Dec 2020 – Sun 27 Dec 2020 72.9 km
Maintenance week — hold current load. Target 75–83 km · rTSS 405 / Target 460–509 · TSB Mon -20.0 · Ramp -0.2 · Mono 1.09 · 12% fast (4w) · 73 km
Sun 27 Dec Sun 27 27.12.20 long easy ⛅ L34: 140 — ну что, 3000 в этом году сделал, ок норм.long 34.1 km 5:41 /km 145 bpm 181 218 258 Fri 25 Dec Fri 25 25.12.20 recovery ☁️ A10: 130 10.2 km 6:00 /km 133 bpm 51 49 18 Wed 23 Dec Wed 23 23.12.20 long steady ☁️ WU + 5@4:50+0.5+5@4:45+0.5+5@4:40 + CD 20.6 km 4:55 /km 145 bpm 128 114 122 Tue 22 Dec Tue 22 22.12.20 steady ☁️ A8: 130 8.0 km 5:24 /km 132 bpm 45 34 12
Mon 14 Dec 2020 – Sun 20 Dec 2020 84.5 km
Maintenance week — hold current load. Target 73–80 km · rTSS 498 / Target 445–491 · TSB Mon -20.3 · Ramp +2.2 · Mono 1.19 · 15% fast (4w) · 85 km
Sun 20 Dec Sun 20 20.12.20 long steady ☁️ L32: 140 ВЖУХ — и длительная на четырехкилометровой кривой!long 32.0 km 5:14 /km 144 bpm 187 181 219 Sat 19 Dec Sat 19 19.12.20 recovery ☁️ A8: 130 8.1 km 5:56 /km 129 bpm 42 34 12 Fri 18 Dec Fri 18 18.12.20 workout LT1 1×10km ☁️ I14: WU + 10@4:40 + CD 14.0 km 5:02 /km 153 bpm 90 98 115 Wed 16 Dec Wed 16 16.12.20 long workout LT1 3×5km ☁️ I22: WU + 3*5@4:45/0.6 + CD 22.2 km 5:08 /km 150 bpm 139 144 166 Tue 15 Dec Tue 15 15.12.20 recovery ☁️ Без контроля 8.2 km 6:08 /km 125 bpm 40 32 12
Mon 7 Dec 2020 – Sun 13 Dec 2020 86.9 km
First build week after recovery — solid base, standard load. Target 74–79 km · rTSS 517 / Target 452–482 · TSB Mon -15.1 · Ramp +3.1 · Mono 1.28 · 18% fast (4w) · 1 quality · 87 km
Sun 13 Dec Sun 13 13.12.20 easy ☁️ L30: добавка 5.2 km 5:35 /km 147 bpm 28 33 42 Sun 13 Dec Sun 13 13.12.20 long easy ☁️ L30: 140long 25.1 km 5:36 /km 146 bpm 135 161 195 Sat 12 Dec Sat 12 12.12.20 steady ☀️ A8: 130 8.2 km 5:23 /km 131 bpm 46 33 11 Fri 11 Dec Fri 11 11.12.20 workout CV 5k-pace 8×1km ⛅ I15: WU + 8*(1@4:00/0.2) + CDworkout 15.0 km 5:12 /km 148 bpm 108 98 103 Thu 10 Dec Thu 10 10.12.20 easy 🌙 A8: 130 — кроссик в ночи 8.1 km 5:44 /km 133 bpm 43 37 14 Wed 9 Dec Wed 9 09.12.20 workout LT1 fm-pace 4×3km ☀️ I17: WU + 4*(3@4:34/0.4) + CDworkout 17.3 km 4:47 /km 155 bpm 112 117 148 Tue 8 Dec Tue 8 08.12.20 easy ☀️ A8: 130 8.1 km 5:32 /km 122 bpm 45 27 11
Mon 30 Nov 2020 – Sun 6 Dec 2020 72.4 km
6 weeks at similar load — push a build week or take recovery. Target 65–71 km · rTSS 428 / Target 393–434 · TSB Mon -21.1 · Ramp +1.2 · Mono 1.26 · 15% fast (4w) · 1 quality · 72 km
Sun 6 Dec Sun 6 06.12.20 long steady ☀️ L28: 140long 28.0 km 5:12 /km 144 bpm 163 158 188 Fri 4 Dec Fri 4 04.12.20 easy 🌨 A8: 130 8.1 km 5:30 /km 136 bpm 45 41 33 Thu 3 Dec Thu 3 03.12.20 steady ☁️ Без контроля 8.1 km 5:08 /km 139 bpm 48 39 32 Wed 2 Dec Wed 2 02.12.20 long workout tempo fm-pace 6×2km ☁️ I20: WU + 6*2@4:33/0.5 + CD 20.0 km 5:06 /km 143 bpm 127 108 105 Tue 1 Dec Tue 1 01.12.20 easy ☁️ Afternoon Run 8.1 km 5:32 /km 130 bpm 45 33 12
Mon 23 Nov 2020 – Sun 29 Nov 2020 73.8 km
5 consecutive build weeks — recovery is overdue. Drop volume this week. Target 69–72 km · rTSS 495 / Target 397–416 · TSB Mon -14.8 · Ramp +3.3 · Mono 1.39 · 15% fast (4w) · 1 quality · 74 km
Sun 29 Nov Sun 29 29.11.20 long steady 👮🏼‍♂️ L26: 140 — где купить пропуск?long 26.1 km 5:06 /km 142 bpm 160 136 143 Sat 28 Nov Sat 28 28.11.20 easy ☁️ A8: 130 8.0 km 5:38 /km 129 bpm 44 32 11 Fri 27 Nov Fri 27 27.11.20 workout 🌨 WU + 9*0.6@3:35 + CD 12.9 km 5:44 /km 140 bpm 113 75 58 Thu 26 Nov Thu 26 26.11.20 easy ☁️ Немножко побегал 5.6 km 5:40 /km 157 bpm 31 47 61 Wed 25 Nov Wed 25 25.11.20 workout vo2max 8×1.2km ☁️ WU + 8*(1.2@4:00/0.2) + CDworkout 16.9 km 5:15 /km 144 bpm 124 101 89 Tue 24 Nov Tue 24 24.11.20 easy ☁️ Без контроля. Для галочки. 4.3 km 5:44 /km 139 bpm 23 24 15
Mon 16 Nov 2020 – Sun 22 Nov 2020 72.7 km
4 consecutive build weeks — recovery is overdue. Drop volume this week. Target 62–64 km · rTSS 432 / Target 353–370 · TSB Mon -9.2 · Ramp +2.2 · Mono 1.56 · 15% fast (4w) · 1 quality · 73 km
Sun 22 Nov Sun 22 22.11.20 long steady ☁️ L24: 140long 24.0 km 5:13 /km 141 bpm 140 124 114 Sat 21 Nov Sat 21 21.11.20 workout ☁️ A08: 130 + 5*100/100 9.0 km 5:36 /km 131 bpm 53 40 20 Fri 20 Nov Fri 20 20.11.20 easy ☁️ Afternoon Run 8.0 km 5:35 /km 130 bpm 44 34 15 Thu 19 Nov Thu 19 19.11.20 workout CV 10k-pace 8×1km 🌨 I13: WU + 8*(1@4:10/0.2) + CD 13.5 km 5:03 /km 144 bpm 95 76 71 Wed 18 Nov Wed 18 18.11.20 easy ☁️ A10: 130 10.0 km 5:36 /km 131 bpm 55 42 16 Tue 17 Nov Tue 17 17.11.20 easy ☀️ A8: 130 8.1 km 5:29 /km 132 bpm 45 35 15
Mon 9 Nov 2020 – Sun 15 Nov 2020 63.2 km
3rd build week — approaching the ceiling. Cap at +10% volume. Target 59–61 km · rTSS 366 / Target 330–345 · TSB Mon -6.5 · Ramp +0.9 · Mono 1.54 · 11% fast (4w) · 1 quality · 63 km
Sun 15 Nov Sun 15 15.11.20 long steady ☁️ L22: 140long 22.0 km 5:20 /km 141 bpm 128 117 126 Sat 14 Nov Sat 14 14.11.20 easy ☁️ A8: 130 8.0 km 5:31 /km 128 bpm 44 31 12 Fri 13 Nov Fri 13 13.11.20 recovery ☁️ Без контроля 8.0 km 5:55 /km 132 bpm 41 36 14 Thu 12 Nov Thu 12 12.11.20 workout repetition ⛅ WU + 8*(0.4@4.00/0.2) + CDworkout 9.0 km 5:07 /km 141 bpm 63 49 44 Wed 11 Nov Wed 11 11.11.20 easy ☁️ A8: 130 8.0 km 5:47 /km 132 bpm 43 36 12 Tue 10 Nov Tue 10 10.11.20 steady ⛅ Без контроля 8.2 km 5:13 /km 137 bpm 47 38 27