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
Tue 25 Aug 2026 Tue 25 25.08.26 workout tempo 3×3km 3×3km 11.5 km 4:38 /km 146 bpm 71 64 83 Fri 21 Aug 2026 Fri 21 21.08.26 workout threshold 3×2km 3×2km + 3×1km 14.7 km 5:57 /km 148 bpm 98 102 125 Tue 16 Jun 2026 Tue 16 16.06.26 workout tempo fm-pace 3×3km 3 x 3km 16.3 km 4:41 /km 146 bpm 94 91 120 Wed 25 Mar 2026 Wed 25 25.03.26 workout tempo 3×2km Afternoon Run 11.4 km 4:35 /km 145 bpm 68 60 72 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 Sat 11 Oct 2025 Sat 11 11.10.25 long workout tempo 3×3km Morning Run 24.0 km 5:23 /km 146 bpm 144 155 195 Sat 19 Apr 2025 Sat 19 19.04.25 long workout threshold 3×3km 3*3long 22.5 km 5:18 /km 146 bpm 144 138 170 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 Thu 22 Feb 2024 Thu 22 22.02.24 workout vo2max 3×3km Afternoon Runworkout 15.7 km 4:25 /km 149 bpm 111 89 98 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 Wed 9 Jun 2021 Wed 9 09.06.21 workout vo2max 3×2km 🌈 3*(2@3:55/0.5)workout 13.4 km 5:21 /km 144 bpm 102 82 75 Wed 7 Apr 2021 Wed 7 07.04.21 workout repetition 3×2km ☀️ I13: WU + 3*(2@4:00/0.4) + CD 13.9 km 5:19 /km 148 bpm 125 92 103 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 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 Wed 11 Sep 2019 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 Wed 28 Aug 2019 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 Thu 22 Aug 2019 Thu 22 22.08.19 workout 3×2km 2km + (2km<4.59>/400m)*3 + 2kmworkout 11.2 km 6:29 /km 153 bpm — 100 109