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 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 1×3km 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 10×1min 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 2×45sec 2×90sec 3×20sec 3×30sec 3×90sec 4×20sec 4×30sec 5×15sec 5×30sec 8×90sec 9×90sec 10×75sec
AND OR ✕ clear
km pace hr rTSS Imp Suf
Sun 9 Aug 2026 Sun 9 09.08.26 long workout progression 1×10km Epic fail 24.2 km 5:57 /km 143 bpm 111 155 197 Fri 20 Feb 2026 Fri 20 20.02.26 workout threshold hm-pace progression 1×10km Afternoon Run 15.1 km 4:29 /km 145 bpm 96 78 104 Tue 7 Jan 2025 Tue 7 07.01.25 workout threshold hm-pace 1×8km 8@HMP(4:01-4:05) 13.4 km 5:05 /km 145 bpm 84 81 75 Fri 29 Nov 2024 Fri 29 29.11.24 workout threshold hm-pace 1×8km 8@4:00 12.0 km 4:32 /km 155 bpm 78 78 98 Fri 27 Sep 2024 Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 Thu 16 Nov 2023 Thu 16 16.11.23 workout CV 10k-pace 1×8km 8@4:02 13.0 km 4:39 /km 152 bpm 89 88 95 Mon 13 Mar 2023 Mon 13 13.03.23 workout tempo 1×10km Morning Run 13.8 km 4:48 /km 154 bpm 91 95 115 Fri 3 Feb 2023 Fri 3 03.02.23 workout CV 1×10km 10@4:22 13.6 km 4:51 /km 152 bpm 107 90 99 Fri 27 Jan 2023 Fri 27 27.01.23 workout threshold 1×10km 5*(1@4:27/1@4:47)workout 14.0 km 5:02 /km 155 bpm 105 105 131 Wed 11 Jan 2023 Wed 11 11.01.23 workout CV 10k-pace 1×10km 10@4:25workout 13.8 km 4:52 /km 152 bpm 108 92 108 Fri 9 Jul 2021 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 Wed 20 Jan 2021 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 Fri 18 Dec 2020 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 Tue 23 Jun 2020 Tue 23 23.06.20 workout CV 1×10km I14: WU + 5*(1@4:38/1@4:28) + CDworkout 15.0 km 5:03 /km 151 bpm 121 101 108 Tue 16 Jun 2020 Tue 16 16.06.20 workout CV 1×10km ⛅ WU + 5*(1@4:33/1@4:43) + CD 14.4 km 5:08 /km 153 bpm 113 108 118 Fri 13 Sep 2019 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