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 18 Aug 2026 Tue 18 18.08.26 workout LT1 progression Afternoon Run 13.0 km 4:59 /km 148 bpm 75 79 107 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 26 Nov 2024 Tue 26 26.11.24 workout tempo hm-pace progression 1×6km Morning Run 13.5 km 4:47 /km 143 bpm 82 70 67 Sat 11 Nov 2023 Sat 11 11.11.23 long workout steady progression 1×19km Lunch Runlong 29.8 km 5:15 /km 151 bpm 173 203 242 Thu 16 Mar 2023 Thu 16 16.03.23 workout repetition 3×500m Afternoon Run 6.0 km 6:25 /km 133 bpm 47 33 21 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 21 May 2021 Fri 21 21.05.21 workout repetition 3×500m 🌧 PRE: WU + 3*(0.5/0.3) + CD 6.5 km 5:51 /km 142 bpm 58 40 36 Sat 17 Apr 2021 Sat 17 17.04.21 workout repetition 3×500m ☀️ WU + 3*(0.5/0.3) + CD 7.5 km 6:05 /km 128 bpm 71 35 18 Sat 30 Jan 2021 Sat 30 30.01.21 workout repetition 3×500m ☁️ Morning Run 6.6 km 6:15 /km 139 bpm 44 41 32 Sat 3 Oct 2020 Sat 3 03.10.20 workout repetition 3×500m ☀️ Secret4: I6: WU + 3*(0.5/0.3) + CD 6.5 km 5:57 /km 139 bpm 53 38 31 Sat 26 Sep 2020 Sat 26 26.09.20 workout repetition 3×500m ⛅ I6: WU + 3*(0.5/0.3) + CD 6.5 km 6:03 /km 139 bpm 58 39 31 Sat 19 Sep 2020 Sat 19 19.09.20 workout repetition 3×500m ☁️ I6: WU + 3*(0.5/0.3) + CD 6.4 km 5:36 /km 143 bpm 52 39 36 Sat 5 Sep 2020 Sat 5 05.09.20 workout repetition 3×500m ☁️ I6: WU + 3*(0.5/0.3) + CD 6.6 km 5:58 /km 137 bpm 64 37 28 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 Sat 28 Sep 2019 Sat 28 28.09.19 workout repetition 3×500m 2 + (0.5<~max>/0.3<walk>)*3 + 2 6.6 km 6:46 /km 140 bpm 65 48 39 Sat 21 Sep 2019 Sat 21 21.09.19 workout repetition 3×500m 2 + (0.5<~max>/0.3<walk>)*3 + 2 7.1 km 6:43 /km 140 bpm 73 47 37 Fri 30 Aug 2019 Fri 30 30.08.19 workout 3×500m 2km + (500m почти! в полную силу/300m шагом)*3+ 2km 8.1 km 6:50 /km 141 bpm — 57 42