Runs

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km pace hr rTSS Imp Suf

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Mon 4 May 2020 – Sun 10 May 2020 44.0 km

4 consecutive build weeks — recovery is overdue. Drop volume this week. Volume spiked +124% vs average — watch for overuse. Target 21–22 km · rTSS 279 / Target 125–131 · TSB Mon -3.9 · Ramp +2.1 · Mono 0.85 · 27% fast (4w) · 1 quality · 44 km

Sun 10 May Sun 10 10.05.20 long recovery ☁️ 14@140 14.0 km 6:34 /km 143 bpm 81 97 101 Fri 8 May Fri 8 08.05.20 workout CV 3×1km ☁️ Afternoon Run 8.6 km 5:25 /km 144 bpm 66 52 50 Wed 6 May Wed 6 06.05.20 workout 🌧 Lunch Run 10.5 km 6:28 /km 138 bpm 67 64 48 Mon 4 May Mon 4 04.05.20 recovery 🌧 Afternoon Run 10.8 km 6:37 /km 138 bpm 65 66 46

Mon 20 Apr 2020 – Sun 26 Apr 2020 28.2 km

2nd build week — good rhythm. Volume up to +15%. Volume spiked +505% vs average — watch for overuse. No long run in 56 days. Target 5–5 km · rTSS 160 / Target 29–31 · TSB Mon +16.6 · Ramp -0.2 · Mono 0.41 · 0% fast (4w) · 28 km · long 56d ago

Sat 25 Apr Sat 25 25.04.20 recovery ☁️ гм-гм 10.0 km 7:18 /km 136 bpm 52 64 40 Thu 23 Apr Thu 23 23.04.20 recovery ⛅ Lunch Run 10.0 km 6:28 /km 144 bpm 58 69 78 Tue 21 Apr Tue 21 21.04.20 easy ☀️ Труси́м и тру́сим 8.1 km 6:23 /km 144 bpm 50 56 66

Mon 13 Apr 2020 – Sun 19 Apr 2020 9.6 km

First build week after recovery — solid base, standard load. Volume spiked +38% vs average — watch for overuse. No long run in 49 days. Target 7–8 km · rTSS 54 / Target 45–48 · TSB Mon +25.8 · Ramp -2.9 · Mono 0.28 · 0% fast (4w) · 10 km · long 49d ago

Sun 19 Apr Sun 19 19.04.20 recovery ☁️ Test Run 9.6 km 6:48 /km 141 bpm 54 65 64

Mon 16 Mar 2020 – Sun 22 Mar 2020 18.7 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 28–33 km · rTSS 118 / Target 196–226 · TSB Mon +25.7 · Ramp -4.9 · Mono 0.56 · 7% fast (4w) · 19 km · long 21d ago

Sat 21 Mar Sat 21 21.03.20 easy ☀️ Morning Run 6.2 km 6:15 /km 141 bpm 38 39 33 Tue 17 Mar Tue 17 17.03.20 steady ⛅ Morning Run 7.1 km 5:50 /km 139 bpm 46 38 31 Mon 16 Mar Mon 16 16.03.20 steady ☀️ Morning Run 5.4 km 5:49 /km 139 bpm 34 29 25

Mon 9 Mar 2020 – Sun 15 Mar 2020 10.2 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 39–45 km · rTSS 69 / Target 281–325 · TSB Mon +12.5 · Ramp -6.9 · Mono 0.7 · 13% fast (4w) · 10 km · long 14d ago

Fri 13 Mar Fri 13 13.03.20 steady ☁️ Evening Run 10.2 km 5:35 /km 141 bpm 69 57 54

Mon 2 Mar 2020 – Sun 8 Mar 2020 20.4 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 44–51 km · rTSS 127 / Target 322–372 · TSB Mon -19.2 · Ramp -6.7 · Mono 0.89 · 11% fast (4w) · 20 km · long 7d ago

Sat 7 Mar Sat 7 07.03.20 easy ☁️ Detraining :( 11.2 km 6:03 /km 133 bpm 69 56 23 Thu 5 Mar Thu 5 05.03.20 steady ☁️ Проверка 9.2 km 5:52 /km 130 bpm 58 40 14

Mon 27 Jan 2020 – Sun 2 Feb 2020 19.0 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 45–52 km · rTSS 135 / Target 309–357 · TSB Mon -24.2 · Ramp -6.0 · Mono 0.86 · 22% fast (4w) · 1 quality · 19 km · long 7d ago

Wed 29 Jan Wed 29 29.01.20 easy A10: ОРЗшная на 120 10.0 km 6:17 /km 122 bpm 59 38 14 Tue 28 Jan Tue 28 28.01.20 workout repetition 8×90sec 2+8*(400@4:00/200)+2 9.0 km 5:23 /km 143 bpm 76 53 45

Mon 23 Dec 2019 – Sun 29 Dec 2019 36.0 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 39–44 km · rTSS 223 / Target 257–296 · TSB Mon -22.4 · Ramp -2.1 · Mono 0.83 · 13% fast (4w) · 36 km

Sun 29 Dec Sun 29 29.12.19 long steady 26км до 140 :) 28.0 km 5:35 /km 149 bpm 185 189 234 Fri 27 Dec Fri 27 27.12.19 easy Корректор статистики 3.5 km 6:02 /km — 22 — — Fri 27 Dec Fri 27 27.12.19 recovery Afternoon Run 4.5 km 11:33 /km 130 bpm 16 37 13

Mon 30 Sep 2019 – Sun 6 Oct 2019 16.1 km

Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh. Target 33–38 km · rTSS 88 / Target 239–276 · TSB Mon -27.7 · Ramp -2.1 · Mono 1.06 · 39% fast (4w) · 16 km · long 21d ago

Sun 6 Oct Sun 6 06.10.19 recovery Без контроля темпа, пульса и расстояния. 🌨🌲 8.1 km 6:34 /km 136 bpm 46 46 29 Wed 2 Oct Wed 2 02.10.19 recovery 8 (120-130) 8.0 km 7:18 /km 131 bpm 42 44 18

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