Runs
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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
8 / 8
newer →
Mon 4 Nov 2019 – Sun 10 Nov 2019
43.8 km
3rd build week — approaching the ceiling. Cap at +10% volume.
Target 42–44 km · rTSS 273 / Target 260–273 · TSB Mon -7.5 · Ramp +1.4 · Mono 1.16 · 5% fast (4w) · 44 km
Sun 10 Nov
Sun 10
10.11.19
long
steady
16км (130-140)
16.0 km
5:57 /km
140 bpm
102
93
78
Fri 8 Nov
Fri 8
08.11.19
recovery
8 (120-130) — по плану было.
6.3 km
7:09 /km
130 bpm
34
33
12
Wed 6 Nov
Wed 6
06.11.19
steady
1+6*(1<5:20>/1<5:50>)
13.5 km
5:38 /km
142 bpm
92
79
80
Tue 5 Nov
Tue 5
05.11.19
recovery
Без контроля
8.0 km
6:39 /km
135 bpm
45
46
24
Mon 28 Oct 2019 – Sun 3 Nov 2019
39.8 km
2nd build week — good rhythm. Volume up to +15%. No long run in 49 days.
Target 36–39 km · rTSS 262 / Target 221–235 · TSB Mon -12.3 · Ramp +1.2 · Mono 1.22 · 6% fast (4w) · 1 quality · 40 km · long 49d ago
Sat 2 Nov
Sat 2
02.11.19
steady
Без контроля. Без метронома. Без подкастов.
6.7 km
5:40 /km
140 bpm
44
38
35
Fri 1 Nov
Fri 1
01.11.19
workout
2×2km
8км (120-130) + СБУ
9.1 km
6:39 /km
130 bpm
48
49
20
Thu 31 Oct
Thu 31
31.10.19
easy
8км (120-130)
8.0 km
6:00 /km
131 bpm
56
37
17
Wed 30 Oct
Wed 30
30.10.19
recovery
8км (120-130)
8.0 km
6:40 /km
129 bpm
45
39
15
Tue 29 Oct
Tue 29
29.10.19
workout
repetition
Без контроля
8.1 km
5:04 /km
142 bpm
69
42
43
Mon 21 Oct 2019 – Sun 27 Oct 2019
44.6 km
First build week after recovery — solid base, standard load. No long run in 42 days.
Target 36–38 km · rTSS 290 / Target 233–248 · TSB Mon -7.0 · Ramp +2.4 · Mono 0.99 · 16% fast (4w) · 45 km · long 42d ago
Sun 27 Oct
Sun 27
27.10.19
steady
14km (130-140)
14.1 km
5:50 /km
137 bpm
92
73
53
Fri 25 Oct
Fri 25
25.10.19
easy
Night Run
1.6 km
6:02 /km
130 bpm
10
9
5
Fri 25 Oct
Fri 25
25.10.19
recovery
Afternoon Run
8.2 km
7:04 /km
121 bpm
63
39
23
Thu 24 Oct
Thu 24
24.10.19
workout
8км (120-130)
8.4 km
7:16 /km
128 bpm
46
42
17
Wed 23 Oct
Wed 23
23.10.19
workout
Lunch Run
5.4 km
7:08 /km
132 bpm
36
35
23
Tue 22 Oct
Tue 22
22.10.19
easy
Без контроля
6.9 km
6:01 /km
155 bpm
43
61
79
Mon 14 Oct 2019 – Sun 20 Oct 2019
38.1 km
Maintenance week — hold current load. No long run in 35 days.
Target 33–37 km · rTSS 235 / Target 232–257 · TSB Mon -6.4 · Ramp +1.3 · Mono 0.96 · 30% fast (4w) · 38 km · long 35d ago
Sun 20 Oct
Sun 20
20.10.19
easy
12км (130-140)
12.0 km
6:03 /km
139 bpm
74
69
56
Thu 17 Oct
Thu 17
17.10.19
recovery
8км (120-130)
8.0 km
6:55 /km
129 bpm
43
41
14
Wed 16 Oct
Wed 16
16.10.19
LT1
5<5:30> + 5<5:00>
10.0 km
5:11 /km
160 bpm
74
82
114
Tue 15 Oct
Tue 15
15.10.19
recovery
8км (120-130)
8.0 km
7:23 /km
133 bpm
44
49
24
Mon 7 Oct 2019 – Sun 13 Oct 2019
35.7 km
Recovery week — cut volume ~30% vs average. Keep quality sessions only if legs feel genuinely fresh.
Target 26–30 km · rTSS 205 / Target 192–221 · TSB Mon -4.7 · Ramp +0.8 · Mono 1.02 · 38% fast (4w) · 36 km · long 28d ago
Sun 13 Oct
Sun 13
13.10.19
recovery
10km (130-140)
10.7 km
6:28 /km
144 bpm
63
74
73
Sat 12 Oct
Sat 12
12.10.19
easy
Без контроля
8.0 km
6:17 /km
133 bpm
48
41
19
Thu 10 Oct
Thu 10
10.10.19
workout
Свернул не туда, заблудился, получил болотный трейл вместо кросса.
8.6 km
6:48 /km
147 bpm
47
71
73
Tue 8 Oct
Tue 8
08.10.19
recovery
8 (120-130)
8.4 km
6:55 /km
134 bpm
47
48
25
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
Mon 23 Sep 2019 – Sun 29 Sep 2019
47.0 km
5 consecutive build weeks — recovery is overdue. Drop volume this week.
Target 53–56 km · rTSS 359 / Target 317–333 · TSB Mon -28.9 · Ramp +4.6 · Mono 1.4 · 43% fast (4w) · 3 quality · 47 km · long 14d ago
Sun 29 Sep
Sun 29
29.09.19
race
CV
Космический марафон 10кrace
10.2 km
4:33 /km
156 bpm
87
68
87
Sun 29 Sep
Sun 29
29.09.19
steady
Разминка
2.8 km
5:50 /km
155 bpm
17
26
29
Sat 28 Sep
Sat 28
28.09.19
workout
repetition
3×500m
2 + (0.5<~max>/0.3<walk>)*3 + 2
6.6 km
6:46 /km
140 bpm
65
48
39
Thu 26 Sep
Thu 26
26.09.19
recovery
8 (120-130)
8.0 km
7:00 /km
130 bpm
46
42
15
Wed 25 Sep
Wed 25
25.09.19
workout
repetition
6×1km
2+(1<4:15>/0.2)*6+2 — жара 🔥
11.4 km
5:31 /km
149 bpm
101
80
87
Tue 24 Sep
Tue 24
24.09.19
recovery
8km (120-130)
8.1 km
7:27 /km
130 bpm
43
45
19
Mon 16 Sep 2019 – Sun 22 Sep 2019
41.0 km
4 consecutive build weeks — recovery is overdue. Drop volume this week.
Target 50–52 km · rTSS 325 / Target 232–243 · TSB Mon -36.5 · Ramp +4.5 · Mono 1.08 · 41% fast (4w) · 3 quality · 41 km · long 7d ago
Sun 22 Sep
Sun 22
22.09.19
race
CV
Absolute Moscow Marathon 10 kmrace
10.0 km
4:42 /km
153 bpm
85
65
79
Sat 21 Sep
Sat 21
21.09.19
workout
repetition
3×500m
2 + (0.5<~max>/0.3<walk>)*3 + 2
7.1 km
6:43 /km
140 bpm
73
47
37
Wed 18 Sep
Wed 18
18.09.19
workout
vo2max
4×1km
2 + (1<4:30>/0.4)*4 + 2
9.8 km
5:51 /km
148 bpm
84
69
69
Tue 17 Sep
Tue 17
17.09.19
recovery
8км (120-130)
8.0 km
7:06 /km
135 bpm
48
50
24
Mon 16 Sep
Mon 16
16.09.19
recovery
8км (120-130) failed
6.0 km
7:31 /km
145 bpm
35
52
47
Mon 9 Sep 2019 – Sun 15 Sep 2019
57.6 km
3rd build week — approaching the ceiling. Cap at +10% volume. Ramp rate high (+7.5 CTL/wk) — injury risk elevated.
Target 50–53 km · rTSS 408 / Target 125–131 · TSB Mon -28.6 · Ramp +7.5 · Mono 0.78 · 33% fast (4w) · 2 quality · 58 km
Sun 15 Sep
Sun 15
15.09.19
long
easy
14 (130-140)
14.0 km
6:40 /km
155 bpm
93
139
147
Sat 14 Sep
Sat 14
14.09.19
recovery
8км (120-30)
8.0 km
7:18 /km
130 bpm
47
44
15
Fri 13 Sep
Fri 13
13.09.19
workout
tempo
hm-pace
1×8km
2 + 8<5.14> + 2
12.4 km
5:42 /km
147 bpm
98
83
77
Wed 11 Sep
Wed 11
11.09.19
workout
tempo
hm-pace
3×3km
2 + (3<5.14>/0.6) + 2
15.2 km
5:43 /km
146 bpm
121
98
93
Tue 10 Sep
Tue 10
10.09.19
recovery
8км (120-130)🌲
8.0 km
7:02 /km
133 bpm
49
45
15
Mon 2 Sep 2019 – Sun 8 Sep 2019
57.1 km
Not enough training history yet.
Target 50–53 km · rTSS 378 / Target 26–28 · TSB Mon -9.1 · Ramp +8.0 · Mono 0.53 · 29% fast (4w) · 1 quality · 57 km · long 21d ago
Sun 8 Sep
Sun 8
08.09.19
easy
12км (130-140)
12.2 km
6:29 /km
141 bpm
81
77
53
Sat 7 Sep
Sat 7
07.09.19
recovery
8км пульс 120-130
8.1 km
7:05 /km
135 bpm
49
51
27
Fri 6 Sep
Fri 6
06.09.19
workout
2×1km
Morning Run
7.6 km
7:47 /km
145 bpm
42
70
63
Wed 4 Sep
Wed 4
04.09.19
workout
repetition
(2km<4:50>/400m)*3 + 2km
10.6 km
5:29 /km
148 bpm
92
70
63
Wed 4 Sep
Wed 4
04.09.19
recovery
2km разминка
2.2 km
7:42 /km
140 bpm
12
17
12
Tue 3 Sep
Tue 3
03.09.19
workout
8км пульс 120-130
7.9 km
7:06 /km
132 bpm
48
44
16
Mon 2 Sep
Mon 2
02.09.19
easy
Без контроля пульса и расстояния
8.5 km
6:38 /km
141 bpm
54
56
38
Mon 26 Aug 2019 – Sun 1 Sep 2019
47.1 km
Not enough training history yet.
Target 52–56 km · TSB Mon 0.0 · Ramp +2.3 · Mono 0.19 · 50% fast (4w) · 1 quality · 47 km · long 14d ago
Sat 31 Aug
Sat 31
31.08.19
race
threshold
Grom10k - Мещерскийrace
9.9 km
4:59 /km
169 bpm
87
97
137
Sat 31 Aug
Sat 31
31.08.19
recovery
Разминка
2.0 km
7:20 /km
144 bpm
11
16
13
Fri 30 Aug
Fri 30
30.08.19
workout
3×500m
2km + (500m почти! в полную силу/300m шагом)*3+ 2km
8.1 km
6:50 /km
141 bpm
—
57
42
Wed 28 Aug
Wed 28
28.08.19
workout
3×2km
2km + (2km<5:15>/400m)*3 + 2km
12.5 km
6:13 /km
135 bpm
—
68
36
Tue 27 Aug
Tue 27
27.08.19
8 км пульс 120-130
8.0 km
7:15 /km
129 bpm
—
42
17
Mon 26 Aug
Mon 26
26.08.19
workout
Evening Run
6.5 km
8:08 /km
139 bpm
—
58
48
Mon 19 Aug 2019 – Sun 25 Aug 2019
27.3 km
Mon 12 Aug 2019 – Sun 18 Aug 2019
60.7 km
Sun 18 Aug
Sun 18
18.08.19
long
20км (пульс 130-140)
20.0 km
7:24 /km
138 bpm
—
135
71
Sat 17 Aug
Sat 17
17.08.19
8км (пульс 120-130)
10.2 km
5:54 /km
125 bpm
—
40
17
Thu 15 Aug
Thu 15
15.08.19
8км (пульс 120-130)
8.9 km
7:24 /km
140 bpm
—
64
40
Wed 14 Aug
Wed 14
14.08.19
workout
2×800m
2 км разминка, растяжка, два свободных ускорения + 800m 04:10 x 8 через 200 трусцой + 2 км заминка
13.2 km
6:11 /km
156 bpm
—
121
146
Tue 13 Aug
Tue 13
13.08.19
Потрусил медленно в удовольствие без контроля расстояния и пульса
8.4 km
6:57 /km
133 bpm
—
46
16
Mon 5 Aug 2019 – Sun 11 Aug 2019
48.8 km
Fri 9 Aug
Fri 9
09.08.19
long
18км (пульс 130-140)
18.8 km
6:40 /km
138 bpm
—
115
61
Thu 8 Aug
Thu 8
08.08.19
10км (пульс 120-130)
10.0 km
7:42 /km
128 bpm
—
55
19
Wed 7 Aug
Wed 7
07.08.19
workout
8×800m
2 км (разминка, растяжка, два свободных ускорения) + 800m 04:10 x 8 через 200 трусцой + 2 км заминка
11.9 km
5:55 /km
143 bpm
—
75
60
Tue 6 Aug
Tue 6
06.08.19
8км (пульс 120-130)
8.0 km
7:26 /km
129 bpm
—
44
15
Mon 29 Jul 2019 – Sun 4 Aug 2019
62.0 km
Sun 4 Aug
Sun 4
04.08.19
long
Morning Run
16.0 km
6:31 /km
146 bpm
—
120
115
Sat 3 Aug
Sat 3
03.08.19
Night Run
8.0 km
7:30 /km
128 bpm
—
43
15
Fri 2 Aug
Fri 2
02.08.19
workout
10×100m
Afternoon Run
10.0 km
7:17 /km
130 bpm
—
56
24
Thu 1 Aug
Thu 1
01.08.19
Morning Run
7.8 km
7:01 /km
139 bpm
—
52
32
Wed 31 Jul
Wed 31
31.07.19
workout
6×600m
Morning Run
10.1 km
6:29 /km
149 bpm
—
84
76
Tue 30 Jul
Tue 30
30.07.19
Morning Run
10.0 km
6:56 /km
125 bpm
—
47
18
Mon 22 Jul 2019 – Sun 28 Jul 2019
52.4 km
Sun 28 Jul
Sun 28
28.07.19
long
Morning Run
14.1 km
6:31 /km
142 bpm
—
95
70
Sat 27 Jul
Sat 27
27.07.19
Afternoon Run
10.0 km
7:06 /km
146 bpm
—
81
80
Fri 26 Jul
Fri 26
26.07.19
Morning Run
9.6 km
5:32 /km
144 bpm
—
60
51
Thu 25 Jul
Thu 25
25.07.19
Morning Run
10.7 km
7:18 /km
132 bpm
—
63
30
Tue 23 Jul
Tue 23
23.07.19
Morning Run
8.1 km
7:07 /km
134 bpm
—
48
18
Mon 15 Jul 2019 – Sun 21 Jul 2019
28.8 km
Sun 21 Jul
Sun 21
21.07.19
First 10k, First 1hourlong
10.4 km
5:50 /km
157 bpm
—
93
110
Fri 19 Jul
Fri 19
19.07.19
Morning Run
7.1 km
5:37 /km
145 bpm
—
49
41
Wed 17 Jul
Wed 17
17.07.19
Morning Run
6.5 km
6:08 /km
150 bpm
—
52
53
Mon 15 Jul
Mon 15
15.07.19
Morning Run
4.9 km
7:09 /km
141 bpm
—
37
27
Mon 8 Jul 2019 – Sun 14 Jul 2019
10.4 km
Mon 1 Jul 2019 – Sun 7 Jul 2019
11.9 km
Mon 24 Jun 2019 – Sun 30 Jun 2019
17.4 km
Mon 17 Jun 2019 – Sun 23 Jun 2019
4.4 km
Mon 10 Jun 2019 – Sun 16 Jun 2019
Mon 3 Jun 2019 – Sun 9 Jun 2019
Mon 27 May 2019 – Sun 2 Jun 2019
Mon 20 May 2019 – Sun 26 May 2019
Mon 13 May 2019 – Sun 19 May 2019
Mon 6 May 2019 – Sun 12 May 2019
Mon 29 Apr 2019 – Sun 5 May 2019
Mon 22 Apr 2019 – Sun 28 Apr 2019
Mon 15 Apr 2019 – Sun 21 Apr 2019
Mon 8 Apr 2019 – Sun 14 Apr 2019
Mon 1 Apr 2019 – Sun 7 Apr 2019
Mon 25 Mar 2019 – Sun 31 Mar 2019
Mon 18 Mar 2019 – Sun 24 Mar 2019
Mon 11 Mar 2019 – Sun 17 Mar 2019
Mon 4 Mar 2019 – Sun 10 Mar 2019
Mon 25 Feb 2019 – Sun 3 Mar 2019
Mon 18 Feb 2019 – Sun 24 Feb 2019
Mon 11 Feb 2019 – Sun 17 Feb 2019
Mon 4 Feb 2019 – Sun 10 Feb 2019
Mon 28 Jan 2019 – Sun 3 Feb 2019
Mon 21 Jan 2019 – Sun 27 Jan 2019
Mon 14 Jan 2019 – Sun 20 Jan 2019
Mon 7 Jan 2019 – Sun 13 Jan 2019
Mon 31 Dec 2018 – Sun 6 Jan 2019
Mon 24 Dec 2018 – Sun 30 Dec 2018
Mon 17 Dec 2018 – Sun 23 Dec 2018
Mon 10 Dec 2018 – Sun 16 Dec 2018
Mon 3 Dec 2018 – Sun 9 Dec 2018
Mon 26 Nov 2018 – Sun 2 Dec 2018
Mon 19 Nov 2018 – Sun 25 Nov 2018
Mon 12 Nov 2018 – Sun 18 Nov 2018
8 / 8
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