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
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 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 Tue 11 Mar 2025 Tue 11 11.03.25 long workout 3×6min Hills 14.2 km 6:49 /km 140 bpm 85 101 73 Tue 13 Feb 2024 Tue 13 13.02.24 long workout vo2max 4×3km 4*3@3:50 19.3 km 4:44 /km 145 bpm 139 108 94 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 Tue 26 Dec 2023 Tue 26 26.12.23 workout tempo hm-pace 4×3km Afternoon Run 18.0 km 4:37 /km 152 bpm 122 110 126 Tue 19 Dec 2023 Tue 19 19.12.23 workout tempo 3×6min 4*2@3:46 + 2*1mi@3:37workout 18.2 km 4:52 /km 147 bpm 137 114 115 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 Tue 15 Aug 2023 Tue 15 15.08.23 workout 3×6min Afternoon Run 9.9 km 6:14 /km 133 bpm 51 51 30 Sun 18 Dec 2022 Sun 18 18.12.22 long workout vo2max 5k-pace 4×3km 4*3@4:25workout 18.0 km 5:39 /km 148 bpm 150 126 128 Sun 19 Sep 2021 Sun 19 19.09.21 long workout 3×6min ⛅ Шаго/бегlong 18.8 km 6:30 /km 140 bpm 91 120 104 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 20 Feb 2020 Thu 20 20.02.20 workout 3×6min I12: w + 15*(400@4:40/200) + c 11.9 km 5:32 /km 142 bpm 90 67 64