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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 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 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 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 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 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 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 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 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 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 Tue 3 Feb 2026 Tue 3 03.02.26 LT1 Morning Run 7.1 km 4:20 /km 144 bpm 44 33 45 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 Sat 24 Jan 2026 Sat 24 24.01.26 LT1 Morning Run 7.1 km 4:30 /km 143 bpm 42 33 46 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 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 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 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 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 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 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 Fri 11 Oct 2024 Fri 11 11.10.24 LT1 Lunch Run 16.3 km 4:35 /km 148 bpm 103 91 107 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Thu 5 Nov 2020 Thu 5 05.11.20 LT1 ☁️ 10: Прогрессия 10.0 km 4:47 /km 150 bpm 67 61 70 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 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 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 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 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 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 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 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 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 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 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 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 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