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 23 Aug 2026 Sun 23 23.08.26 long workout LT1 Lunch Run 23.5 km 5:45 /km 137 bpm 111 123 133 Tue 18 Aug 2026 Tue 18 18.08.26 workout LT1 progression Afternoon Run 13.0 km 4:59 /km 148 bpm 75 79 107 Tue 30 Jun 2026 Tue 30 30.06.26 workout LT1 tempo fm-pace 2×20m Failed 2×25min at 4:05 15.8 km 4:59 /km 148 bpm 90 98 141 Sun 19 Apr 2026 Sun 19 19.04.26 long workout LT1 2×5km 2 × 5@4:10-4:05 21.2 km 4:38 /km 147 bpm 121 118 162 Wed 8 Apr 2026 Wed 8 08.04.26 workout LT1 Afternoon Run 15.0 km 4:44 /km 146 bpm 87 84 114 Sat 4 Apr 2026 Sat 4 04.04.26 long workout LT1 2×6km 2 × 6@4:12 21.8 km 4:54 /km 145 bpm 124 122 160 Wed 25 Mar 2026 Wed 25 25.03.26 LT1 Morning Run 6.5 km 4:13 /km 149 bpm 40 34 48 Sun 22 Mar 2026 Sun 22 22.03.26 long workout LT1 6×2km 6 * (1.6 hard + 0.4 harder / 1 easy) without GPS, so by feel. 27.1 km 5:09 /km 144 bpm 158 157 194 Tue 17 Mar 2026 Tue 17 17.03.26 LT1 Morning Run 7.1 km 4:16 /km 143 bpm 41 33 42 Mon 9 Mar 2026 Mon 9 09.03.26 LT1 Morning Run 7.2 km 4:09 /km 149 bpm 44 37 53 Thu 5 Mar 2026 Thu 5 05.03.26 LT1 Afternoon Run 7.1 km 4:20 /km 146 bpm 41 35 48 Tue 3 Mar 2026 Tue 3 03.03.26 LT1 Morning Run 2.5 km 4:22 /km 144 bpm 14 12 16 Mon 2 Mar 2026 Mon 2 02.03.26 LT1 Morning Run 7.3 km 4:16 /km 148 bpm 43 38 54 Sun 1 Mar 2026 Sun 1 01.03.26 LT1 Morning Run 7.0 km 4:21 /km 151 bpm 42 39 57 Tue 3 Feb 2026 Tue 3 03.02.26 LT1 Morning Run 7.1 km 4:20 /km 144 bpm 44 33 45 Sat 24 Jan 2026 Sat 24 24.01.26 LT1 Morning Run 7.1 km 4:30 /km 143 bpm 42 33 46 Thu 15 Jan 2026 Thu 15 15.01.26 LT1 Morning Run 7.0 km 4:25 /km 135 bpm 43 27 25 Fri 9 Jan 2026 Fri 9 09.01.26 LT1 Evening Run 7.4 km 4:23 /km 146 bpm 45 37 52 Fri 9 Jan 2026 Fri 9 09.01.26 LT1 Afternoon Run 7.1 km 4:19 /km 142 bpm 45 32 41 Tue 23 Sep 2025 Tue 23 23.09.25 long workout threshold hm-pace 12×1km Morning Run 17.8 km 5:16 /km 148 bpm 115 123 156 Sat 20 Sep 2025 Sat 20 20.09.25 long workout LT1 4×3km Morning Run 26.9 km 5:25 /km 142 bpm 158 157 179 Sat 13 Sep 2025 Sat 13 13.09.25 long workout LT1 Morning Run 26.0 km 5:59 /km 137 bpm 142 146 147 Sat 6 Sep 2025 Sat 6 06.09.25 long workout LT1 2×5km Morning Run 24.0 km 5:36 /km 139 bpm 138 136 140 Sat 30 Aug 2025 Sat 30 30.08.25 long workout LT1 fm-pace 10×1km Morning Run 25.6 km 5:42 /km 142 bpm 145 157 169 Sat 23 Aug 2025 Sat 23 23.08.25 long workout LT1 6×200m Morning Run 25.0 km 6:44 /km 147 bpm 142 201 283 Sat 16 Aug 2025 Sat 16 16.08.25 long workout LT1 fm-pace 6×800m Morning Run 20.9 km 6:34 /km 143 bpm 113 148 192 Tue 12 Aug 2025 Tue 12 12.08.25 workout LT1 fm-pace 6×1.2km Morning Run 13.1 km 6:41 /km 144 bpm 81 101 117 Sat 9 Aug 2025 Sat 9 09.08.25 long workout LT1 fm-pace 6×1km Morning Run 21.7 km 6:34 /km 147 bpm 119 172 238 Thu 1 May 2025 Thu 1 01.05.25 workout LT1 3×8min 2*2+4*1workout 13.1 km 5:26 /km 151 bpm 91 97 138 Fri 11 Oct 2024 Fri 11 11.10.24 LT1 Lunch Run 16.3 km 4:35 /km 148 bpm 103 91 107 Wed 19 Jun 2024 Wed 19 19.06.24 long workout LT1 5×8min 5*8'@4:07 21.1 km 5:50 /km 141 bpm 131 131 105 Mon 8 Apr 2024 Mon 8 08.04.24 long workout LT1 fm-pace 5×10min Morning Run 22.1 km 5:05 /km 147 bpm 132 135 141 Tue 2 Apr 2024 Tue 2 02.04.24 workout LT1 3×300m עליות 11.3 km 6:53 /km 143 bpm 57 84 75 Sat 30 Mar 2024 Sat 30 30.03.24 long workout LT1 2×15min 4×15min Lunch Run 27.3 km 5:36 /km 152 bpm 158 208 245 Sat 24 Feb 2024 Sat 24 24.02.24 LT1 Morning Runlong 16.5 km 4:43 /km 145 bpm 104 87 94 Sat 6 Jan 2024 Sat 6 06.01.24 long workout LT1 9×1km Morning Run 30.0 km 5:16 /km 141 bpm 181 168 156 Fri 1 Sep 2023 Fri 1 01.09.23 long workout LT1 WU + 10@4:39 + 3*1.6@4:19 + CDworkout 19.5 km 5:19 /km 152 bpm 125 141 151 Fri 7 Jul 2023 Fri 7 07.07.23 workout LT1 1×7.5km Afternoon Run 11.3 km 5:20 /km 146 bpm 68 70 71 Sat 11 Feb 2023 Sat 11 11.02.23 LT1 Afternoon Run 16.5 km 5:00 /km 144 bpm 119 91 93 Sat 4 Feb 2023 Sat 4 04.02.23 long LT1 Lunch Runlong 22.8 km 5:08 /km 146 bpm 159 134 154 Fri 4 Nov 2022 Fri 4 04.11.22 workout LT1 progression 1×8.5km התקדמותworkout 10.7 km 5:01 /km 144 bpm 68 59 58 Fri 2 Sep 2022 Fri 2 02.09.22 workout LT1 2×1km ⛅ 7: every even one — fast 7.3 km 5:49 /km 135 bpm 43 37 28 Wed 10 Aug 2022 Wed 10 10.08.22 workout LT1 fm-pace 2×500m ⛅ Фартлек 7.5 km 6:05 /km 142 bpm 48 49 46 Sat 28 May 2022 Sat 28 28.05.22 workout LT1 ⛅ не, под градом не буду 3.5 km 5:47 /km 139 bpm 21 21 16 Sun 9 May 2021 Sun 9 09.05.21 LT1 ☁️ L16: 140long 17.1 km 4:52 /km 150 bpm 117 104 129 Sun 2 May 2021 Sun 2 02.05.21 long LT1 ☀️ L20: 140long 20.4 km 4:49 /km 145 bpm 137 109 127 Sun 11 Apr 2021 Sun 11 11.04.21 long LT1 ☀️ L22: 140long 22.1 km 5:04 /km 145 bpm 162 124 146 Thu 8 Apr 2021 Thu 8 08.04.21 LT1 A8: 130 9.3 km 5:12 /km 132 bpm 65 38 17 Sun 4 Apr 2021 Sun 4 04.04.21 long LT1 ☁️ L26: 140long 26.6 km 5:08 /km 144 bpm 194 147 160 Wed 24 Mar 2021 Wed 24 24.03.21 workout LT1 1×3km ⏱️ I17: 2WU + 3*(4@4:12/0.4) + 2WUworkout 14.6 km 5:56 /km 148 bpm 103 111 118 Tue 23 Mar 2021 Tue 23 23.03.21 LT1 🏃 A8: 130 9.2 km 5:13 /km 129 bpm 64 34 12 Fri 19 Mar 2021 Fri 19 19.03.21 LT1 ⏱️ I11: 2WU + 9*(0.4@3:20/0.X) + 2CD 11.1 km 5:03 /km 142 bpm 93 61 58 Fri 12 Mar 2021 Fri 12 12.03.21 LT1 ⏱️ I9: WU + 8*(0.4@3:45/0.2) + CD 10.0 km 5:09 /km 145 bpm 86 59 59 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 Wed 6 Jan 2021 Wed 6 06.01.21 long workout LT1 3×4km ☁️ I18: WU + 3*(4@4:40/0.5) + CDworkout 18.6 km 5:12 /km 144 bpm 117 108 104 Thu 31 Dec 2020 Thu 31 31.12.20 long workout LT1 3×5km 🌧 I18: 0.5L@Jack Daniels + 2kg@Оливье + WU + 3*(5@4:40/0.5) + CD = 🤮 18.7 km 5:06 /km 151 bpm 118 126 142 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 Wed 16 Dec 2020 Wed 16 16.12.20 long workout LT1 3×5km ☁️ I22: WU + 3*5@4:45/0.6 + CD 22.2 km 5:08 /km 150 bpm 139 144 166 Wed 9 Dec 2020 Wed 9 09.12.20 workout LT1 fm-pace 4×3km ☀️ I17: WU + 4*(3@4:34/0.4) + CDworkout 17.3 km 4:47 /km 155 bpm 112 117 148 Thu 5 Nov 2020 Thu 5 05.11.20 LT1 ☁️ 10: Прогрессия 10.0 km 4:47 /km 150 bpm 67 61 70 Sun 26 Jul 2020 Sun 26 26.07.20 long LT1 ☁️ 16@140 + 2@4:20long 18.0 km 5:06 /km 143 bpm 139 96 94 Sun 19 Jul 2020 Sun 19 19.07.20 long LT1 🌧 L22: 143long 22.0 km 5:11 /km 145 bpm 166 125 134 Sun 5 Jul 2020 Sun 5 05.07.20 long LT1 ☁️ L20: ~143long 20.0 km 5:12 /km 143 bpm 149 108 111 Fri 3 Jul 2020 Fri 3 03.07.20 LT1 🌧 Ко граду был не готов. 6.5 km 5:19 /km 140 bpm 48 34 28 Wed 27 May 2020 Wed 27 27.05.20 LT1 ☁️ В Декатлон и обратно. 2.4 km 5:15 /km 142 bpm 16 16 13 Mon 27 Apr 2020 Mon 27 27.04.20 workout LT1 progression 1×5km ⛅ 4@130 + 5@5:00 + 1CD 9.8 km 6:02 /km 145 bpm 67 67 56 Wed 26 Feb 2020 Wed 26 26.02.20 LT1 🌧 Проверка. Без контроля. Успешно 10.0 km 5:17 /km 141 bpm 72 54 49 Sat 22 Feb 2020 Sat 22 22.02.20 LT1 A10 below 130 11.0 km 5:18 /km 129 bpm 80 41 17 Sun 16 Feb 2020 Sun 16 16.02.20 long LT1 30km below 140bpm. Dope!long 30.4 km 5:17 /km 141 bpm 219 157 155 Tue 4 Feb 2020 Tue 4 04.02.20 LT1 Без контроля. В удовольствие. 10.4 km 5:13 /km 140 bpm 76 53 45 Sun 19 Jan 2020 Sun 19 19.01.20 long LT1 L32: 140long 32.0 km 5:18 /km 140 bpm 234 162 139 Thu 16 Jan 2020 Thu 16 16.01.20 LT1 A10: @6:00 — 125 11.3 km 5:19 /km 125 bpm 79 39 15 Wed 11 Dec 2019 Wed 11 11.12.19 LT1 8*(1@5:20/1@5:50) — ох, гармин, гармин. 8.3 km 5:19 /km 132 bpm 65 35 14 Wed 20 Nov 2019 Wed 20 20.11.19 LT1 5<5:40> + 5<5:10> + 5<5:00> 16.0 km 5:13 /km 139 bpm 116 82 63 Tue 19 Nov 2019 Tue 19 19.11.19 workout LT1 1×9km Evening Run 9.4 km 5:29 /km 131 bpm 67 39 16 Wed 16 Oct 2019 Wed 16 16.10.19 LT1 5<5:30> + 5<5:00> 10.0 km 5:11 /km 160 bpm 74 82 114