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
Fri 19 Jun 2026 Fri 19 19.06.26 workout threshold hm-pace 10×500m 10×500@3:55/500@4:40 13.5 km 4:36 /km 153 bpm 78 87 130 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 12 May 2026 Tue 12 12.05.26 workout CV 10k-pace 15×600m 15 × 600 / 150 14.0 km 5:33 /km 150 bpm 92 107 149 Tue 21 Apr 2026 Tue 21 21.04.26 workout CV 10k-pace 6×1.5km 6 × 1.5@3:42-3:46 13.6 km 4:36 /km 149 bpm 88 81 114 Sat 11 Apr 2026 Sat 11 11.04.26 long workout CV 10k-pace 5×1km Lunch Run 26.0 km 4:42 /km 153 bpm 147 166 260 Sun 29 Mar 2026 Sun 29 29.03.26 long workout CV 6×2km 6 * (1.6@4:00-4:05 + 0.4@3:40-3:45 / 1@5:00) 22.4 km 4:26 /km 154 bpm 133 140 226 Sat 14 Mar 2026 Sat 14 14.03.26 long workout CV Afternoon Run 16.4 km 6:13 /km 120 bpm 79 60 30 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 Wed 25 Feb 2026 Wed 25 25.02.26 workout CV 10k-pace 9×90sec Morning Run 7.0 km 4:35 /km 151 bpm 44 43 62 Tue 17 Feb 2026 Tue 17 17.02.26 workout CV 3×3km Afternoon Run 15.5 km 4:27 /km 150 bpm 101 92 130 Thu 5 Feb 2026 Thu 5 05.02.26 workout CV 1×12km Morning Runworkout 15.0 km 4:09 /km 148 bpm 100 76 109 Sat 31 Jan 2026 Sat 31 31.01.26 long workout CV Lunch Runlong 29.3 km 5:12 /km 142 bpm 185 163 188 Wed 28 Jan 2026 Wed 28 28.01.26 long workout CV 10k-pace 2×5km 2 × 5km / 3min 19.0 km 4:48 /km 140 bpm 122 101 110 Sat 24 Jan 2026 Sat 24 24.01.26 long workout CV 4×3km 4 × 3km @3:54 / 2min 20.5 km 4:27 /km 145 bpm 131 103 128 Tue 20 Jan 2026 Tue 20 20.01.26 workout CV 5k-pace 10×1km 10 × 1km / 200mworkout 17.9 km 4:20 /km 137 bpm 116 70 69 Thu 20 Nov 2025 Thu 20 20.11.25 race CV מרוץ הלילה של פתח תקווה 38:21race 10.0 km 3:51 /km 167 bpm 69 74 144 Fri 14 Nov 2025 Fri 14 14.11.25 workout CV 3×1km Lunch Run 10.2 km 4:39 /km 133 bpm 69 41 38 Fri 7 Nov 2025 Fri 7 07.11.25 workout CV 10k-pace 2×1km Morning Run 11.2 km 5:19 /km 144 bpm 72 67 85 Tue 4 Nov 2025 Tue 4 04.11.25 workout CV 5k-pace 22×400m Morning Run 14.3 km 5:07 /km 148 bpm 94 91 120 Wed 29 Oct 2025 Wed 29 29.10.25 race CV Tel Aviv Night Runrace 10.1 km 3:53 /km 168 bpm 71 78 148 Tue 21 Oct 2025 Tue 21 21.10.25 workout CV 5k-pace 4×1km Afternoon Run 8.7 km 4:50 /km 147 bpm 57 52 69 Wed 1 Oct 2025 Wed 1 01.10.25 workout CV 10k-pace 7×1.5km Afternoon Run 17.0 km 5:05 /km 145 bpm 115 98 124 Tue 15 Jul 2025 Tue 15 15.07.25 workout CV 7×1km Morning Run 13.3 km 5:02 /km 150 bpm 90 89 123 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 17 Jun 2025 Tue 17 17.06.25 workout CV 10k-pace 6×1km Afternoon Run 15.0 km 4:55 /km 145 bpm 94 84 110 Sat 10 May 2025 Sat 10 10.05.25 race CV הרצליה 10race 10.1 km 3:55 /km 164 bpm 72 69 131 Sat 12 Apr 2025 Sat 12 12.04.25 long workout CV 5×2km Lunch Runworkout 23.5 km 5:04 /km 143 bpm 146 132 117 Tue 1 Apr 2025 Tue 1 01.04.25 workout CV 10k-pace 10×400m Lunch Run 11.4 km 5:10 /km 149 bpm 68 75 77 Sat 22 Feb 2025 Sat 22 22.02.25 workout CV Lunch Run 6.9 km 5:19 /km 130 bpm 37 28 15 Fri 31 Jan 2025 Fri 31 31.01.25 workout CV Afternoon Run 11.4 km 5:37 /km 143 bpm 71 75 70 Tue 10 Dec 2024 Tue 10 10.12.24 workout CV 5×1km 1@4:00/1@4:30 15.7 km 4:41 /km 141 bpm 97 77 71 Thu 31 Oct 2024 Thu 31 31.10.24 workout CV 10k-pace 3×3km 3 * 3@4:00 / 4' 16.9 km 4:51 /km 149 bpm 110 105 108 Tue 22 Oct 2024 Tue 22 22.10.24 workout CV 10k-pace 2×5km 2*5@4:00 13.7 km 4:43 /km 148 bpm 94 81 79 Sat 19 Oct 2024 Sat 19 19.10.24 long workout CV 10k-pace 2×4km 6*(1@3:50/0.5@4:10) 19.2 km 5:21 /km 139 bpm 121 105 76 Sat 14 Sep 2024 Sat 14 14.09.24 CV In memory of and solidarity with parkrun 5.0 km 3:51 /km 163 bpm 37 33 49 Sun 8 Sep 2024 Sun 8 08.09.24 workout CV 5×7min 5*7'@4:00/1' 13.3 km 4:51 /km 134 bpm 87 56 46 Mon 2 Sep 2024 Mon 2 02.09.24 workout CV 10k-pace 4×2km 4*8′@4:00/2′ 11.6 km 4:57 /km 134 bpm 78 51 43 Fri 30 Aug 2024 Fri 30 30.08.24 CV 5km @4:20 📈 (+10) 5.0 km 4:00 /km 159 bpm 35 32 44 Sun 18 Aug 2024 Sun 18 18.08.24 workout CV 6×1km Morning Run 11.5 km 5:08 /km 128 bpm 76 46 32 Fri 9 Aug 2024 Fri 9 09.08.24 CV Lunch Run 5.0 km 3:59 /km 158 bpm 35 31 40 Wed 31 Jul 2024 Wed 31 31.07.24 workout CV 4×2km Morning Run 12.5 km 4:48 /km 145 bpm 88 70 70 Sun 7 Jul 2024 Sun 7 07.07.24 workout CV 5×1.6km 5*1600@4:00/1'30'' 14.0 km 5:33 /km 142 bpm 92 86 69 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 Sat 18 May 2024 Sat 18 18.05.24 long workout CV 10×800m 5*800@4:00/2' + 5*800@3:50/2' 18.0 km 5:55 /km 141 bpm 121 117 97 Tue 23 Apr 2024 Tue 23 23.04.24 workout CV 5k-pace 3×200m Morning Run 6.9 km 4:57 /km 142 bpm 44 38 33 Wed 17 Apr 2024 Wed 17 17.04.24 race CV Бля :)race 10.1 km 3:58 /km 169 bpm 73 80 140 Fri 26 Jan 2024 Fri 26 26.01.24 workout CV 10k-pace 1×12km 12 km (1@3:50/1@4:10)workout 19.5 km 4:36 /km 145 bpm 135 104 104 Thu 18 Jan 2024 Thu 18 18.01.24 workout CV 1×12km Morning Run 16.0 km 4:44 /km 151 bpm 117 98 100 Tue 16 Jan 2024 Tue 16 16.01.24 long workout CV 5k-pace 4×3km 4 * (3km@3:56/0.5) 20.3 km 5:02 /km 147 bpm 142 128 125 Thu 4 Jan 2024 Thu 4 04.01.24 long workout CV 10k-pace 12k (10) progression from 4:10 to 3:45workout 20.0 km 4:44 /km 143 bpm 138 107 94 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 Thu 9 Nov 2023 Thu 9 09.11.23 long workout CV 5×2km 5*(2@HMP/0.5)workout 20.0 km 4:49 /km 155 bpm 134 142 184 Fri 3 Nov 2023 Fri 3 03.11.23 workout CV 10k-pace 4×2km Lunch Run 17.1 km 4:59 /km 155 bpm 123 123 148 Thu 26 Oct 2023 Thu 26 26.10.23 workout CV 10k-pace 7×1km 14km (1@4:05/1@4:35)workout 17.0 km 4:32 /km 153 bpm 114 107 125 Fri 20 Oct 2023 Fri 20 20.10.23 long workout CV 10k-pace 10@4:34 + 4@4:04 20.0 km 5:02 /km 150 bpm 131 127 136 Fri 13 Oct 2023 Fri 13 13.10.23 long workout CV 10k-pace 4×3km 4*(3@HMP/0.5) — Still not 4:00 :( 18.0 km 5:03 /km 152 bpm 127 122 140 Mon 9 Oct 2023 Mon 9 09.10.23 workout CV Morning Run 12.2 km 5:28 /km 137 bpm 67 61 41 Thu 5 Oct 2023 Thu 5 05.10.23 workout CV 6×2km 6*2@4:05 18.0 km 4:51 /km 153 bpm 124 123 148 Thu 21 Sep 2023 Thu 21 21.09.23 workout CV 5×1.5km 6*1.5@4:20→3:50workout 18.0 km 4:55 /km 149 bpm 117 111 125 Fri 15 Sep 2023 Fri 15 15.09.23 workout CV 10k-pace 4×1.5km 4*(1.5@4:05/0.5)workout 12.0 km 5:22 /km 147 bpm 79 79 77 Thu 14 Sep 2023 Thu 14 14.09.23 workout CV 10k-pace Lunch Run 12.2 km 5:11 /km 145 bpm 70 70 78 Fri 8 Sep 2023 Fri 8 08.09.23 workout CV 6×1km 6*1@4:10/0.5workout 11.9 km 5:07 /km 150 bpm 78 78 90 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 Tue 18 Jul 2023 Tue 18 18.07.23 workout CV 10k-pace 4×1km מדרגות 13.4 km 5:57 /km 141 bpm 85 82 75 Wed 28 Jun 2023 Wed 28 28.06.23 workout CV Evening Run 11.1 km 5:51 /km 133 bpm 68 55 37 Tue 21 Mar 2023 Tue 21 21.03.23 workout CV 3×1km Afternoon Run 8.1 km 5:27 /km 137 bpm 55 42 32 Wed 15 Mar 2023 Wed 15 15.03.23 workout CV 5×100m Evening Run 9.5 km 5:56 /km 125 bpm 50 38 16 Sat 4 Mar 2023 Sat 4 04.03.23 workout CV 10k-pace Afternoon Run 12.3 km 5:25 /km 151 bpm 88 88 103 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 Wed 1 Feb 2023 Wed 1 01.02.23 long workout CV 6×2km 6*(2@4:24/0.4) 18.1 km 5:10 /km 149 bpm 144 117 118 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 Tue 3 Jan 2023 Tue 3 03.01.23 workout CV 2×2km Afternoon Run 12.2 km 5:19 /km 155 bpm 96 96 119 Mon 26 Dec 2022 Mon 26 26.12.22 long workout CV 10k-pace 6×2km 6*2@4:26workout 18.1 km 5:24 /km 149 bpm 145 123 127 Sat 10 Dec 2022 Sat 10 10.12.22 workout CV 3×3km 3*(3@4:24/0.6) 14.0 km 5:08 /km 151 bpm 110 96 110 Thu 1 Dec 2022 Thu 1 01.12.22 workout CV 10k-pace 3×2km Morning Run 11.3 km 5:14 /km 151 bpm 86 79 91 Mon 17 Oct 2022 Mon 17 17.10.22 workout CV 10k-pace פרטלק 11.5 km 5:33 /km 145 bpm 80 74 78 Wed 4 Aug 2021 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 Tue 20 Jul 2021 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 Wed 14 Jul 2021 Wed 14 14.07.21 workout CV 1×4km ☀️ Lunch Run 12.7 km 5:36 /km 144 bpm 85 79 73 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 Sat 19 Jun 2021 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 Sat 5 Jun 2021 Sat 5 05.06.21 race CV 🌈 Parkrun Korolev #130 — 20:29race 4.9 km 4:09 /km 166 bpm 36 38 58 Sun 18 Apr 2021 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 2021 Sun 18 18.04.21 workout CV 5k-pace ☀️ Lunch Run 2.8 km 5:27 /km 139 bpm 17 15 12 Fri 22 Jan 2021 Fri 22 22.01.21 workout CV 3×1km ☁️ Failed intervals 8.7 km 5:47 /km 142 bpm 58 55 42 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 Wed 30 Sep 2020 Wed 30 30.09.20 workout CV 3×2km ⛅ Secret2: WU + 3*(2@4:09/0.4) + CD 🏳️‍🌈 13.9 km 5:14 /km 148 bpm 96 91 101 Wed 23 Sep 2020 Wed 23 23.09.20 workout CV 10k-pace 4×2km ☀️ WU + 4*(2@4:15/0.4) + CDworkout 14.4 km 5:19 /km 151 bpm 106 107 123 Sun 20 Sep 2020 Sun 20 20.09.20 race CV ☀️ Moscow Marathon 10k 🖤 42:04race 10.1 km 4:09 /km 168 bpm 78 82 136 Wed 16 Sep 2020 Wed 16 16.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:14/0.4) + CD 10.5 km 5:16 /km 139 bpm 73 56 54 Wed 2 Sep 2020 Wed 2 02.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:12/0.4) + CD 10.8 km 5:05 /km 145 bpm 74 63 66 Thu 27 Aug 2020 Thu 27 27.08.20 workout CV 3×3km ☀️ WU + 3*(3@4:11/400) + 1@4:06 + CD 18.0 km 4:59 /km 146 bpm 134 105 103 Mon 24 Aug 2020 Mon 24 24.08.20 long workout CV 3×4km ☁️ I20: WU + 3 * ( 4@4:15 / 0.4) + CD 21.3 km 4:59 /km 147 bpm 151 128 126 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 Fri 8 May 2020 Fri 8 08.05.20 workout CV 3×1km ☁️ Afternoon Run 8.6 km 5:25 /km 144 bpm 66 52 50 Thu 13 Feb 2020 Thu 13 13.02.20 workout CV 10k-pace 5×2km 2w+5*(2@4:35/0.4)+1.5c 15.6 km 5:17 /km 148 bpm 121 101 105 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 Sun 29 Sep 2019 Sun 29 29.09.19 race CV Космический марафон 10кrace 10.2 km 4:33 /km 156 bpm 87 68 87 Sun 22 Sep 2019 Sun 22 22.09.19 race CV Absolute Moscow Marathon 10 kmrace 10.0 km 4:42 /km 153 bpm 85 65 79