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 Thu 14 May 2026 Thu 14 14.05.26 workout CV 10k-pace 8×1km 8 × 1 / 0.2 16.0 km 5:20 /km 148 bpm 103 106 143 Tue 10 Mar 2026 Tue 10 10.03.26 workout CV 8×1km Night Run 16.0 km 4:00 /km 156 bpm 103 95 148 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 Wed 15 Oct 2025 Wed 15 15.10.25 workout threshold hm-pace 8×1km Lunch Run 13.5 km 4:52 /km 148 bpm 86 81 111 Thu 10 Jul 2025 Thu 10 10.07.25 workout CV 8×1km Morning Run 14.4 km 5:22 /km 142 bpm 99 84 103 Tue 1 Jul 2025 Tue 1 01.07.25 workout vo2max 5k-pace 8×1km Evening Run 14.5 km 5:22 /km 134 bpm 99 68 65 Thu 17 Apr 2025 Thu 17 17.04.25 long workout vo2max 8×1km 8*1 16.7 km 5:32 /km 139 bpm 115 95 99 Tue 15 Apr 2025 Tue 15 15.04.25 workout vo2max 8×1km 8*1@3:41workout 12.5 km 5:09 /km 150 bpm 91 86 93 Sat 4 Jan 2025 Sat 4 04.01.25 long workout vo2max 5k-pace 8×1km 8*1@3:45 19.8 km 5:37 /km 143 bpm 126 125 109 Thu 5 Sep 2024 Thu 5 05.09.24 workout vo2max 5k-pace 8×1km 8*1@(📈 3:58-3:37)/2' 13.5 km 4:43 /km 147 bpm 92 78 85 Tue 28 May 2024 Tue 28 28.05.24 workout CV 10k-pace 8×1km Morning Run 15.3 km 5:17 /km 145 bpm 99 96 89 Fri 16 Feb 2024 Fri 16 16.02.24 workout vo2max 8×1km 8*1@steady 17.0 km 4:35 /km 146 bpm 116 91 88 Tue 5 Dec 2023 Tue 5 05.12.23 long workout repetition 8×1km 8*(1@3:30/0.2)workout 20.2 km 5:11 /km 143 bpm 151 118 111 Thu 17 Aug 2023 Thu 17 17.08.23 workout CV 8×1km Lunch Run 14.4 km 5:24 /km 152 bpm 98 110 125 Thu 13 Jul 2023 Thu 13 13.07.23 workout tempo hm-pace 8×1km 8*1@4:15 13.0 km 5:27 /km 153 bpm 84 100 121 Wed 5 Jul 2023 Wed 5 05.07.23 workout tempo 8×1km 8*(1@4:20/0.2) 13.4 km 5:09 /km 147 bpm 86 82 85 Wed 21 Jun 2023 Wed 21 21.06.23 workout tempo hm-pace 8×1km Morning Run 14.8 km 5:35 /km 147 bpm 93 101 105 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 Thu 22 Jul 2021 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 Fri 2 Jul 2021 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 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 Fri 11 Dec 2020 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 19 Nov 2020 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 Tue 28 Jul 2020 Tue 28 28.07.20 workout vo2max 8×1km ☀️ I15: WU + 8*(1@4:20/0.2) +CDworkout 14.8 km 5:10 /km 150 bpm 125 99 113 Tue 7 Jul 2020 Tue 7 07.07.20 workout CV 5k-pace 8×1km ☀️ WU + 8*(1@4:30/0.2) + CD 15.3 km 5:30 /km 151 bpm 123 111 127 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 Tue 26 May 2020 Tue 26 26.05.20 workout threshold 8×1km ☁️ I13: WU + 8*(1@4:42/0.2) + CD 14.5 km 5:35 /km 150 bpm 114 105 115 Wed 15 Jan 2020 Wed 15 15.01.20 workout CV 8×1km 2+8*(1@4:30/0.2)+2 13.1 km 5:14 /km 147 bpm 104 81 84 Wed 4 Dec 2019 Wed 4 04.12.19 long workout threshold 8×1km 2+8*(1<4:45>/0.4)+2 17.2 km 5:33 /km 141 bpm 128 97 89