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
Wed 19 Aug 2026 Wed 19 19.08.26 steady Morning Run 7.0 km 4:51 /km 135 bpm 37 28 29 Sat 1 Aug 2026 Sat 1 01.08.26 steady Morning Run 7.0 km 4:46 /km 137 bpm 37 30 36 Sun 26 Jul 2026 Sun 26 26.07.26 steady Evening Run 7.2 km 4:46 /km 133 bpm 39 28 26 Sat 25 Jul 2026 Sat 25 25.07.26 long workout steady 1×19km Without looking at the watch 24.8 km 4:48 /km 148 bpm 136 141 197 Sun 12 Jul 2026 Sun 12 12.07.26 long workout steady 1×20km 20km (or 90min) at 4:30 (or 150bpm) 25.9 km 4:43 /km 145 bpm 141 138 175 Sat 11 Jul 2026 Sat 11 11.07.26 steady Morning Run 7.0 km 4:56 /km 136 bpm 36 30 32 Fri 10 Jul 2026 Fri 10 10.07.26 steady After the night shift steady 7.1 km 4:53 /km 131 bpm 37 26 19 Sun 5 Jul 2026 Sun 5 05.07.26 long workout steady 1×20km 20km (or 90min) at 4:30 (or 150bpm) 25.0 km 4:53 /km 147 bpm 135 143 197 Sat 4 Jul 2026 Sat 4 04.07.26 steady To work 7.1 km 4:56 /km 136 bpm 37 30 31 Fri 3 Jul 2026 Fri 3 03.07.26 steady To work 7.2 km 4:52 /km 134 bpm 37 30 27 Thu 2 Jul 2026 Thu 2 02.07.26 steady To work 7.0 km 4:53 /km 135 bpm 36 30 29 Sun 28 Jun 2026 Sun 28 28.06.26 steady Afternoon Run 7.4 km 4:43 /km 145 bpm 39 39 53 Sat 27 Jun 2026 Sat 27 27.06.26 steady Morning Run 7.2 km 4:52 /km 143 bpm 38 36 51 Thu 25 Jun 2026 Thu 25 25.06.26 steady Night Run 7.2 km 4:46 /km 135 bpm 38 30 29 Sat 20 Jun 2026 Sat 20 20.06.26 long steady Afternoon Run 19.5 km 4:44 /km 145 bpm 104 103 142 Sat 20 Jun 2026 Sat 20 20.06.26 steady Morning Run 7.3 km 4:54 /km 140 bpm 38 34 45 Tue 16 Jun 2026 Tue 16 16.06.26 steady Morning Run 7.3 km 4:39 /km 143 bpm 39 35 49 Sun 14 Jun 2026 Sun 14 14.06.26 steady tempo problematic Afternoon Run 7.0 km 4:28 /km 155 bpm 39 45 70 Sat 13 Jun 2026 Sat 13 13.06.26 long steady Afternoon Run 19.8 km 4:42 /km 152 bpm 107 123 179 Sat 13 Jun 2026 Sat 13 13.06.26 steady Morning Run 7.3 km 4:25 /km 154 bpm 42 44 67 Tue 9 Jun 2026 Tue 9 09.06.26 steady Night Run 7.2 km 4:25 /km 145 bpm 41 36 49 Tue 9 Jun 2026 Tue 9 09.06.26 steady Morning Run 7.4 km 4:47 /km 141 bpm 39 35 48 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 5 May 2026 Tue 5 05.05.26 steady Morning Run 7.2 km 4:50 /km 139 bpm 37 34 43 Thu 30 Apr 2026 Thu 30 30.04.26 steady Morning Run 7.2 km 4:48 /km 144 bpm 38 37 54 Wed 22 Apr 2026 Wed 22 22.04.26 steady Evening Run 11.4 km 4:54 /km 130 bpm 59 41 23 Tue 21 Apr 2026 Tue 21 21.04.26 steady Afternoon Run 7.2 km 4:38 /km 145 bpm 39 37 51 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 Mon 20 Apr 2026 Mon 20 20.04.26 steady Morning Run 7.2 km 4:54 /km 143 bpm 37 37 52 Sat 18 Apr 2026 Sat 18 18.04.26 steady Morning Run 6.7 km 4:54 /km 132 bpm 35 26 20 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 Thu 9 Apr 2026 Thu 9 09.04.26 steady Night Run 6.7 km 4:39 /km 136 bpm 37 28 29 Thu 9 Apr 2026 Thu 9 09.04.26 steady Morning Run 6.6 km 4:49 /km 138 bpm 35 30 34 Mon 6 Apr 2026 Mon 6 06.04.26 steady Morning Run 6.5 km 4:44 /km 143 bpm 35 32 44 Thu 2 Apr 2026 Thu 2 02.04.26 steady Morning Run 6.7 km 4:50 /km 139 bpm 35 30 35 Tue 31 Mar 2026 Tue 31 31.03.26 steady Morning Run 6.5 km 4:42 /km 141 bpm 35 30 40 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 Fri 27 Mar 2026 Fri 27 27.03.26 steady Morning Run 6.7 km 4:45 /km 140 bpm 35 31 41 Mon 23 Mar 2026 Mon 23 23.03.26 steady Night Run 4.9 km 4:54 /km 130 bpm 25 18 12 Mon 23 Mar 2026 Mon 23 23.03.26 steady Afternoon Run 6.7 km 4:51 /km 136 bpm 34 30 30 Thu 19 Mar 2026 Thu 19 19.03.26 steady Morning Run 7.2 km 4:50 /km 141 bpm 38 35 44 Sun 15 Mar 2026 Sun 15 15.03.26 long workout steady Morning Run 28.0 km 5:21 /km 134 bpm 141 129 107 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 Fri 13 Mar 2026 Fri 13 13.03.26 steady Morning Run 12.0 km 4:39 /km 148 bpm 65 67 97 Wed 11 Mar 2026 Wed 11 11.03.26 steady Night Run 7.2 km 4:29 /km 138 bpm 41 30 36 Wed 11 Mar 2026 Wed 11 11.03.26 steady Morning Run 7.1 km 4:55 /km 131 bpm 36 26 17 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 steady Afternoon Run 7.0 km 4:27 /km 135 bpm 39 28 27 Sun 8 Mar 2026 Sun 8 08.03.26 steady Morning Run 7.2 km 4:46 /km 134 bpm 38 28 22 Sat 7 Mar 2026 Sat 7 07.03.26 steady Night Run 7.5 km 4:52 /km 127 bpm 39 25 12 Sat 7 Mar 2026 Sat 7 07.03.26 long steady Lunch Run 21.2 km 4:28 /km 148 bpm 120 113 165 Thu 5 Mar 2026 Thu 5 05.03.26 steady Night Run 7.0 km 4:25 /km 145 bpm 40 36 50 Tue 3 Mar 2026 Tue 3 03.03.26 steady Night Run 7.1 km 4:43 /km 132 bpm 38 27 21 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 Mon 23 Feb 2026 Mon 23 23.02.26 steady Night Run 7.2 km 4:44 /km 135 bpm 40 29 29 Sat 21 Feb 2026 Sat 21 21.02.26 steady Morning Run 7.2 km 4:42 /km 140 bpm 41 33 42 Thu 19 Feb 2026 Thu 19 19.02.26 steady Morning Run 7.2 km 4:42 /km 140 bpm 41 33 42 Wed 18 Feb 2026 Wed 18 18.02.26 steady Morning Run 7.0 km 4:54 /km 135 bpm 38 30 28 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 14 Feb 2026 Sat 14 14.02.26 steady Morning Run 7.1 km 4:34 /km 147 bpm 42 38 55 Thu 12 Feb 2026 Thu 12 12.02.26 steady Afternoon Run 7.1 km 4:57 /km 135 bpm 38 30 29 Wed 11 Feb 2026 Wed 11 11.02.26 steady Afternoon Run 7.2 km 4:54 /km 142 bpm 39 36 49 Sat 7 Feb 2026 Sat 7 07.02.26 long workout steady Morning Run 30.1 km 5:14 /km 144 bpm 168 176 229 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 Mon 2 Feb 2026 Mon 2 02.02.26 steady Afternoon Run 7.1 km 4:47 /km 140 bpm 39 33 43 Sun 1 Feb 2026 Sun 1 01.02.26 steady Morning Run 7.1 km 4:58 /km 140 bpm 38 34 44 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 Fri 30 Jan 2026 Fri 30 30.01.26 steady Afternoon Run 7.1 km 4:52 /km 138 bpm 39 32 38 Thu 29 Jan 2026 Thu 29 29.01.26 steady Afternoon Run 7.1 km 4:39 /km 143 bpm 41 35 48 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 Mon 26 Jan 2026 Mon 26 26.01.26 steady Morning Run 7.1 km 4:46 /km 132 bpm 40 27 21 Sun 25 Jan 2026 Sun 25 25.01.26 steady Morning Run 7.1 km 4:39 /km 139 bpm 40 31 37 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 Fri 23 Jan 2026 Fri 23 23.01.26 steady Afternoon Run 9.3 km 5:00 /km 134 bpm 49 39 34 Fri 23 Jan 2026 Fri 23 23.01.26 steady Morning Run 7.1 km 4:53 /km 138 bpm 40 32 36 Wed 21 Jan 2026 Wed 21 21.01.26 steady Night Run 11.9 km 4:58 /km 129 bpm 63 43 22 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 Tue 20 Jan 2026 Tue 20 20.01.26 steady Afternoon Run 7.1 km 5:00 /km 134 bpm 39 30 29 Mon 19 Jan 2026 Mon 19 19.01.26 steady Afternoon Run 7.1 km 4:46 /km 139 bpm 42 32 35 Mon 19 Jan 2026 Mon 19 19.01.26 steady Morning Run 7.1 km 4:51 /km 136 bpm 39 30 30 Sun 18 Jan 2026 Sun 18 18.01.26 steady Morning Run 7.1 km 4:57 /km 130 bpm 38 26 15 Sat 17 Jan 2026 Sat 17 17.01.26 long steady Morning Runlong 29.0 km 4:58 /km 140 bpm 155 143 174 Fri 16 Jan 2026 Fri 16 16.01.26 steady Afternoon Run 14.1 km 4:31 /km 136 bpm 83 55 57 Wed 14 Jan 2026 Wed 14 14.01.26 steady Morning Run 7.1 km 4:45 /km 140 bpm 40 33 42 Tue 13 Jan 2026 Tue 13 13.01.26 steady Night Run 9.0 km 5:03 /km 130 bpm 47 34 20 Sat 10 Jan 2026 Sat 10 10.01.26 steady Morning Run 7.1 km 5:04 /km 136 bpm 37 31 34 Thu 8 Jan 2026 Thu 8 08.01.26 steady Morning Run 7.1 km 5:03 /km 134 bpm 37 30 26 Fri 2 Jan 2026 Fri 2 02.01.26 steady Afternoon Run 7.1 km 4:59 /km 145 bpm 38 38 56 Thu 1 Jan 2026 Thu 1 01.01.26 steady Afternoon Run 7.5 km 4:42 /km 129 bpm 42 28 19 Thu 1 Jan 2026 Thu 1 01.01.26 steady Morning Run 7.1 km 4:43 /km 141 bpm 40 33 44 Wed 31 Dec 2025 Wed 31 31.12.25 steady Afternoon Run 12.0 km 4:54 /km 134 bpm 65 49 50 Tue 30 Dec 2025 Tue 30 30.12.25 steady Morning Run 7.1 km 4:59 /km 137 bpm 38 31 34 Fri 26 Dec 2025 Fri 26 26.12.25 steady Afternoon Run 8.6 km 5:01 /km 134 bpm 45 36 32 Tue 23 Dec 2025 Tue 23 23.12.25 steady Morning Run 7.1 km 5:01 /km 143 bpm 37 37 53 Sat 20 Dec 2025 Sat 20 20.12.25 long workout steady 3×15min 3 × 15 min at 4:30 / 3 min 27.0 km 4:59 /km 142 bpm 148 138 166 Thu 18 Dec 2025 Thu 18 18.12.25 steady Afternoon Run 12.2 km 4:59 /km 140 bpm 65 59 74 Sat 13 Dec 2025 Sat 13 13.12.25 long steady Morning Runlong 25.9 km 4:39 /km 148 bpm 152 147 197 Thu 11 Dec 2025 Thu 11 11.12.25 steady Afternoon Run 13.0 km 5:02 /km 130 bpm 67 53 35 Mon 8 Dec 2025 Mon 8 08.12.25 steady Afternoon Run 12.0 km 4:46 /km 148 bpm 67 68 99 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 Sat 15 Nov 2025 Sat 15 15.11.25 steady Afternoon Run 18.5 km 4:45 /km 147 bpm 108 102 148 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 Sat 8 Nov 2025 Sat 8 08.11.25 long steady Morning Run 23.9 km 5:07 /km 142 bpm 129 130 156 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 Sat 1 Nov 2025 Sat 1 01.11.25 long workout steady Morning Run 24.0 km 5:47 /km 146 bpm 132 157 207 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 Fri 10 Oct 2025 Fri 10 10.10.25 steady Afternoon Run 11.0 km 4:59 /km 135 bpm 62 48 53 Thu 2 Oct 2025 Thu 2 02.10.25 long steady Lunch Run 18.0 km 5:08 /km 144 bpm 103 103 132 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 Mon 29 Sep 2025 Mon 29 29.09.25 steady Afternoon Run 11.5 km 4:43 /km 147 bpm 69 64 92 Mon 8 Sep 2025 Mon 8 08.09.25 workout steady 1×9km Morning Run 11.1 km 5:14 /km 146 bpm 61 66 91 Thu 4 Sep 2025 Thu 4 04.09.25 steady Morning Run 11.3 km 5:10 /km 143 bpm 61 61 81 Mon 1 Sep 2025 Mon 1 01.09.25 workout steady Morning Run 11.1 km 5:39 /km 143 bpm 62 67 84 Thu 28 Aug 2025 Thu 28 28.08.25 workout steady 1×8.5km Morning Run 11.1 km 5:25 /km 143 bpm 61 64 80 Wed 6 Aug 2025 Wed 6 06.08.25 steady Morning Run 12.0 km 4:59 /km 152 bpm 68 80 122 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 Sat 5 Jul 2025 Sat 5 05.07.25 long workout steady Morning Run 25.1 km 5:35 /km 148 bpm 143 172 232 Thu 26 Jun 2025 Thu 26 26.06.25 steady Morning Run 8.0 km 5:00 /km 144 bpm 45 44 60 Wed 25 Jun 2025 Wed 25 25.06.25 steady Morning Run 7.9 km 5:03 /km 147 bpm 45 46 66 Fri 20 Jun 2025 Fri 20 20.06.25 steady Morning Run 8.2 km 4:50 /km 145 bpm 48 44 61 Thu 19 Jun 2025 Thu 19 19.06.25 steady Morning Run 7.8 km 4:58 /km 147 bpm 44 45 65 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 Thu 12 Jun 2025 Thu 12 12.06.25 steady Lunch Run 8.5 km 4:48 /km 147 bpm 51 49 69 Mon 9 Jun 2025 Mon 9 09.06.25 steady Morning Run 8.0 km 4:46 /km 152 bpm 47 52 78 Mon 2 Jun 2025 Mon 2 02.06.25 steady Evening Run 8.0 km 4:41 /km 148 bpm 49 46 63 Wed 28 May 2025 Wed 28 28.05.25 steady Afternoon Run 7.7 km 5:10 /km 134 bpm 42 34 31 Tue 20 May 2025 Tue 20 20.05.25 steady Afternoon Run 10.8 km 4:59 /km 137 bpm 61 48 54 Mon 19 May 2025 Mon 19 19.05.25 steady Afternoon Run 10.7 km 5:10 /km 134 bpm 57 47 40 Sun 18 May 2025 Sun 18 18.05.25 steady Afternoon Run 10.8 km 5:04 /km 138 bpm 59 52 55 Fri 16 May 2025 Fri 16 16.05.25 steady Afternoon Run 9.0 km 5:08 /km 133 bpm 49 37 33 Sat 10 May 2025 Sat 10 10.05.25 race CV הרצליה 10race 10.1 km 3:55 /km 164 bpm 72 69 131 Mon 5 May 2025 Mon 5 05.05.25 steady Afternoon Run 7.8 km 5:01 /km 147 bpm 43 46 64 Sat 3 May 2025 Sat 3 03.05.25 steady Morning Runlong 17.8 km 4:53 /km 147 bpm 103 101 145 Wed 16 Apr 2025 Wed 16 16.04.25 steady Evening Run 8.0 km 5:09 /km 133 bpm 43 35 28 Sun 13 Apr 2025 Sun 13 13.04.25 steady Morning Run 12.0 km 5:03 /km 134 bpm 67 52 36 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 8 Apr 2025 Tue 8 08.04.25 steady Afternoon Run 7.7 km 4:57 /km 141 bpm 43 40 37 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 29 Mar 2025 Sat 29 29.03.25 steady Afternoon Run 16.0 km 5:02 /km 145 bpm 90 91 87 Sat 22 Mar 2025 Sat 22 22.03.25 long steady Morning Run 30.0 km 4:54 /km 145 bpm 170 169 172 Mon 17 Mar 2025 Mon 17 17.03.25 steady Morning Run 7.9 km 5:00 /km 155 bpm 44 56 72 Mon 10 Mar 2025 Mon 10 10.03.25 steady Morning Run 7.8 km 4:39 /km 157 bpm 47 55 71 Sat 8 Mar 2025 Sat 8 08.03.25 long steady Morning Run 24.3 km 4:56 /km 151 bpm 136 158 194 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 Mon 23 Dec 2024 Mon 23 23.12.24 steady Morning Run 8.0 km 4:51 /km 154 bpm 45 55 69 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 Mon 9 Dec 2024 Mon 9 09.12.24 steady Morning Run 9.1 km 4:45 /km 143 bpm 52 46 49 Fri 6 Dec 2024 Fri 6 06.12.24 steady Morning Run 13.0 km 4:50 /km 147 bpm 73 73 87 Thu 5 Dec 2024 Thu 5 05.12.24 steady Morning Run 8.4 km 5:00 /km 148 bpm 46 51 62 Mon 2 Dec 2024 Mon 2 02.12.24 steady Morning Run 8.4 km 4:53 /km 144 bpm 48 44 46 Sun 1 Dec 2024 Sun 1 01.12.24 workout steady Morning Run 8.5 km 4:59 /km 146 bpm 46 47 52 Tue 5 Nov 2024 Tue 5 05.11.24 steady Morning Run 11.7 km 4:47 /km 146 bpm 70 62 69 Sat 2 Nov 2024 Sat 2 02.11.24 long steady Afternoon Run 21.0 km 4:50 /km 144 bpm 122 113 120 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 Sat 26 Oct 2024 Sat 26 26.10.24 steady Lunch Run 12.3 km 4:50 /km 146 bpm 71 72 79 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 Sat 12 Oct 2024 Sat 12 12.10.24 long steady Morning Run 30.1 km 5:11 /km 143 bpm 163 167 175 Fri 4 Oct 2024 Fri 4 04.10.24 long steady Morning Run 24.5 km 4:52 /km 143 bpm 143 127 127 Sun 22 Sep 2024 Sun 22 22.09.24 steady Afternoon Run 10.1 km 5:00 /km 140 bpm 57 49 46 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 Wed 4 Sep 2024 Wed 4 04.09.24 steady Afternoon Run 2.3 km 4:40 /km 141 bpm 11 14 10 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 Sat 31 Aug 2024 Sat 31 31.08.24 long steady Morning Run 23.4 km 5:10 /km 138 bpm 128 111 84 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 Mon 19 Aug 2024 Mon 19 19.08.24 steady Morning Run 12.4 km 5:10 /km 129 bpm 68 47 24 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 Wed 14 Aug 2024 Wed 14 14.08.24 steady Evening Run 10.2 km 5:05 /km 127 bpm 57 36 13 Sat 10 Aug 2024 Sat 10 10.08.24 long steady Morning Run 22.0 km 4:50 /km 141 bpm 127 113 104 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 Sat 27 Jul 2024 Sat 27 27.07.24 long steady Morning Run 21.9 km 5:12 /km 144 bpm 117 127 131 Sat 20 Jul 2024 Sat 20 20.07.24 long steady Lunch Run 17.8 km 5:12 /km 142 bpm 96 99 96 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 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 7 May 2024 Tue 7 07.05.24 steady Morning Run 15.4 km 5:11 /km 144 bpm 86 87 100 Sat 4 May 2024 Sat 4 04.05.24 long steady Lunch Run 24.1 km 5:06 /km 155 bpm 137 178 220 Sun 28 Apr 2024 Sun 28 28.04.24 steady Lunch Run 10.7 km 5:10 /km 145 bpm 60 61 71 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 Fri 12 Apr 2024 Fri 12 12.04.24 steady Lunch Run 15.0 km 5:10 /km 144 bpm 81 84 95 Tue 9 Apr 2024 Tue 9 09.04.24 steady Lunch Run 15.0 km 5:10 /km 144 bpm 82 83 99 Sun 31 Mar 2024 Sun 31 31.03.24 steady Evening Run 10.9 km 5:11 /km 142 bpm 59 57 62 Sun 17 Mar 2024 Sun 17 17.03.24 steady Lunch Run 12.4 km 5:11 /km 143 bpm 67 67 75 Wed 13 Mar 2024 Wed 13 13.03.24 steady Afternoon Run 12.2 km 4:55 /km 142 bpm 70 62 66 Sun 10 Mar 2024 Sun 10 10.03.24 steady Afternoon Run 8.0 km 5:01 /km 136 bpm 46 36 30 Wed 6 Mar 2024 Wed 6 06.03.24 steady Afternoon Run 12.1 km 5:03 /km 148 bpm 68 72 88 Mon 26 Feb 2024 Mon 26 26.02.24 steady Afternoon Run 10.0 km 5:15 /km 141 bpm 57 52 47 Fri 23 Feb 2024 Fri 23 23.02.24 steady Lunch Run 10.8 km 4:55 /km 138 bpm 65 49 44 Sat 17 Feb 2024 Sat 17 17.02.24 long steady Lunch Run 24.5 km 4:59 /km 144 bpm 146 134 128 Sat 3 Feb 2024 Sat 3 03.02.24 long steady Lunch Run 26.5 km 4:49 /km 141 bpm 168 129 113 Wed 31 Jan 2024 Wed 31 31.01.24 steady Afternoon Run 15.9 km 5:09 /km 152 bpm 92 110 128 Sat 27 Jan 2024 Sat 27 27.01.24 long steady Lunch Run 26.1 km 4:45 /km 143 bpm 166 135 135 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 25 Jan 2024 Thu 25 25.01.24 steady Morning Run 12.2 km 5:04 /km 136 bpm 70 57 41 Wed 24 Jan 2024 Wed 24 24.01.24 steady Afternoon Run 14.7 km 5:07 /km 133 bpm 83 64 34 Sat 20 Jan 2024 Sat 20 20.01.24 long steady Morning Run 26.1 km 5:03 /km 145 bpm 153 146 162 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 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 Sat 30 Dec 2023 Sat 30 30.12.23 long steady Morning Runlong 24.8 km 4:50 /km 148 bpm 161 146 158 Fri 29 Dec 2023 Fri 29 29.12.23 steady Morning Run 14.6 km 5:17 /km 134 bpm 82 64 37 Wed 27 Dec 2023 Wed 27 27.12.23 steady Afternoon Run 14.3 km 5:08 /km 136 bpm 82 64 43 Mon 18 Dec 2023 Mon 18 18.12.23 steady Morning Run 9.2 km 5:20 /km 130 bpm 51 37 15 Sat 16 Dec 2023 Sat 16 16.12.23 long steady Morning Run 32.0 km 4:58 /km 150 bpm 190 200 243 Wed 13 Dec 2023 Wed 13 13.12.23 steady Lunch Run 14.2 km 5:17 /km 138 bpm 79 71 56 Sat 9 Dec 2023 Sat 9 09.12.23 long steady Morning Runlong 30.1 km 5:05 /km 144 bpm 179 171 178 Fri 8 Dec 2023 Fri 8 08.12.23 steady Lunch Run 14.5 km 5:17 /km 131 bpm 80 59 24 Sat 2 Dec 2023 Sat 2 02.12.23 long steady Lunch Runlong 30.1 km 5:00 /km 147 bpm 185 178 207 Wed 29 Nov 2023 Wed 29 29.11.23 steady Morning Run 14.1 km 5:19 /km 135 bpm 78 64 42 Mon 27 Nov 2023 Mon 27 27.11.23 steady Afternoon Run 14.1 km 5:06 /km 137 bpm 82 65 48 Sat 25 Nov 2023 Sat 25 25.11.23 long workout steady Morning Runlong 28.1 km 5:12 /km 146 bpm 167 167 172 Wed 22 Nov 2023 Wed 22 22.11.23 steady Lunch Run 14.0 km 5:11 /km 135 bpm 79 63 41 Mon 20 Nov 2023 Mon 20 20.11.23 steady Afternoon Run 14.0 km 5:13 /km 136 bpm 79 65 45 Sat 18 Nov 2023 Sat 18 18.11.23 long steady Lunch Run 26.6 km 5:08 /km 145 bpm 154 163 153 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 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 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 Sat 4 Nov 2023 Sat 4 04.11.23 long steady Lunch Runlong 30.4 km 5:10 /km 146 bpm 175 183 198 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 Fri 27 Oct 2023 Fri 27 27.10.23 long steady Afternoon Run 17.4 km 5:12 /km 136 bpm 99 81 62 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 Sat 21 Oct 2023 Sat 21 21.10.23 long steady Lunch Runlong 25.1 km 5:14 /km 147 bpm 148 156 172 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 Tue 17 Oct 2023 Tue 17 17.10.23 steady 2 אזעקות 12.6 km 5:17 /km 132 bpm 70 54 30 Sat 14 Oct 2023 Sat 14 14.10.23 long steady Lunch Runlong 22.0 km 4:58 /km 143 bpm 131 117 127 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 Wed 11 Oct 2023 Wed 11 11.10.23 steady Afternoon Run 12.2 km 5:09 /km 141 bpm 70 63 60 Mon 9 Oct 2023 Mon 9 09.10.23 workout CV Morning Run 12.2 km 5:28 /km 137 bpm 67 61 41 Fri 6 Oct 2023 Fri 6 06.10.23 steady Afternoon Run 12.0 km 5:19 /km 130 bpm 67 47 19 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 Mon 2 Oct 2023 Mon 2 02.10.23 steady Lunch Run 13.2 km 5:12 /km 135 bpm 74 59 42 Sat 30 Sep 2023 Sat 30 30.09.23 long steady Morning Runlong 30.1 km 5:08 /km 144 bpm 175 168 173 Sat 23 Sep 2023 Sat 23 23.09.23 long steady הפארק החדש הדפוק הזה ממש דפק אותיlong 29.0 km 5:08 /km 144 bpm 168 161 166 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 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 Sun 30 Jul 2023 Sun 30 30.07.23 steady Afternoon Run 7.8 km 4:52 /km 157 bpm 47 58 78 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 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 Fri 17 Mar 2023 Fri 17 17.03.23 race steady no-vdot Morning Runrace 10.1 km 4:49 /km 163 bpm 67 83 123 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 Tue 14 Feb 2023 Tue 14 14.02.23 steady Lunch Run 10.1 km 5:38 /km 141 bpm 62 56 53 Mon 13 Feb 2023 Mon 13 13.02.23 steady Afternoon Run 8.3 km 5:48 /km 131 bpm 51 37 18 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 Sat 28 Jan 2023 Sat 28 28.01.23 long steady Lunch Runlong 20.2 km 5:17 /km 147 bpm 135 126 152 Sat 21 Jan 2023 Sat 21 21.01.23 long steady Morning Runlong 26.8 km 5:32 /km 146 bpm 169 170 186 Sat 14 Jan 2023 Sat 14 14.01.23 long steady Morning Runlong 26.7 km 5:22 /km 148 bpm 170 179 207 Fri 13 Jan 2023 Fri 13 13.01.23 steady Afternoon Run 8.4 km 5:41 /km 137 bpm 62 45 29 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 Mon 9 Jan 2023 Mon 9 09.01.23 steady Afternoon Run 12.3 km 5:34 /km 133 bpm 76 56 28 Fri 6 Jan 2023 Fri 6 06.01.23 long steady Lunch Runlong 24.3 km 5:13 /km 144 bpm 164 138 150 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 Wed 21 Dec 2022 Wed 21 21.12.22 long steady Morning Runlong 22.0 km 5:45 /km 143 bpm 135 134 149 Tue 13 Dec 2022 Tue 13 13.12.22 long steady סחרחרlong 24.2 km 5:45 /km 143 bpm 148 145 147 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 Mon 5 Dec 2022 Mon 5 05.12.22 long steady Morning Runlong 22.5 km 5:34 /km 153 bpm 141 172 213 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 Sat 26 Nov 2022 Sat 26 26.11.22 steady 20 ק''מ. חלק 2🔋 7.8 km 5:14 /km 149 bpm 53 50 63 Sat 26 Nov 2022 Sat 26 26.11.22 steady 20 ק''מ. חלק 1🔋 long 14.0 km 5:29 /km 141 bpm 91 77 78 Fri 25 Nov 2022 Fri 25 25.11.22 steady Morning Run 8.3 km 5:35 /km 130 bpm 53 35 15 Sun 13 Nov 2022 Sun 13 13.11.22 steady Morning Run 11.6 km 5:14 /km 141 bpm 69 61 62 Tue 8 Nov 2022 Tue 8 08.11.22 steady Morning Runlong 17.4 km 5:09 /km 145 bpm 104 104 113 Wed 26 Oct 2022 Wed 26 26.10.22 steady 6@5:07 + 2@4:37 11.2 km 5:08 /km 139 bpm 69 56 50 Thu 20 Oct 2022 Thu 20 20.10.22 steady 15 under 140long 15.3 km 5:12 /km 140 bpm 91 79 73 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 Thu 29 Sep 2022 Thu 29 29.09.22 steady WU + 6 under 150 + CD 10.3 km 5:09 /km 142 bpm 65 56 61 Fri 23 Sep 2022 Fri 23 23.09.22 steady 12 under 140 :)long 12.1 km 5:23 /km 146 bpm 68 75 85 Tue 20 Sep 2022 Tue 20 20.09.22 workout steady 4×1km WU + 7km(5:10/6:10) + CDworkout 9.9 km 5:40 /km 134 bpm 56 48 32 Sun 15 May 2022 Sun 15 15.05.22 race steady ⛅ #sexypace! race 21.2 km 5:25 /km 168 bpm 120 222 362 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 Sun 25 Jul 2021 Sun 25 25.07.21 long steady ⛅ Будто и не уезжал никудаlong 35.1 km 4:56 /km 148 bpm 230 206 244 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 Sun 18 Jul 2021 Sun 18 18.07.21 long steady ☀️ Мой болотный GRUT T30: «А есть такое же, но без крапивы?»long 32.9 km 5:12 /km 144 bpm 199 185 204 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 Sun 11 Jul 2021 Sun 11 11.07.21 long steady 🤷🏼‍♂️ «Да я вообще бег не очень люблю» 31.2 km 5:25 /km 146 bpm 181 194 228 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 Sun 4 Jul 2021 Sun 4 04.07.21 long steady ⛅ L28long 28.3 km 5:25 /km 140 bpm 164 147 134 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 Sun 13 Jun 2021 Sun 13 13.06.21 long steady ☁️ L22long 22.4 km 5:17 /km 148 bpm 134 142 174 Sun 6 Jun 2021 Sun 6 06.06.21 long steady ☀️ Morning Runlong 20.0 km 5:16 /km 147 bpm 119 121 145 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 16 May 2021 Sun 16 16.05.21 long steady ☁️ L16: 140 — 👮🏼‍♂️ ACAB 18.6 km 5:13 /km 144 bpm 119 105 115 Thu 13 May 2021 Thu 13 13.05.21 steady ☀️ Afternoon Run 8.1 km 5:29 /km 128 bpm 47 31 11 Sat 8 May 2021 Sat 8 08.05.21 steady 🌧 Без контроля 8.0 km 5:23 /km 137 bpm 49 39 33 Tue 4 May 2021 Tue 4 04.05.21 steady 🌧 Afternoon Run 8.5 km 5:15 /km 149 bpm 52 56 63 Sat 1 May 2021 Sat 1 01.05.21 steady ☀️ Evening Run 8.2 km 5:14 /km 133 bpm 51 35 20 Thu 22 Apr 2021 Thu 22 22.04.21 workout steady 🌧 Afternoon Run 8.1 km 5:55 /km 147 bpm 45 63 65 Wed 21 Apr 2021 Wed 21 21.04.21 steady ☁️ Evening Run 4.8 km 5:25 /km 133 bpm 27 22 11 Tue 20 Apr 2021 Tue 20 20.04.21 steady 🌧 A8: 130 8.0 km 5:21 /km 136 bpm 48 38 25 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 Thu 15 Apr 2021 Thu 15 15.04.21 steady ☀️ А8: 130 13.3 km 5:42 /km 134 bpm 85 62 33 Wed 14 Apr 2021 Wed 14 14.04.21 steady ☀️ Afternoon Run 1.1 km 5:34 /km 132 bpm 7 5 3 Tue 6 Apr 2021 Tue 6 06.04.21 steady ☀️ A8: 130 11.0 km 5:43 /km 134 bpm 70 52 25 Fri 2 Apr 2021 Fri 2 02.04.21 steady ☀️ A12: 130 12.0 km 5:29 /km 133 bpm 79 54 25 Thu 1 Apr 2021 Thu 1 01.04.21 steady ☁️ A8: 130 8.5 km 5:40 /km 132 bpm 55 37 14 Tue 30 Mar 2021 Tue 30 30.03.21 steady ☁️ A8: 130 8.5 km 5:43 /km 132 bpm 55 38 16 Sat 27 Mar 2021 Sat 27 27.03.21 steady 👩🏼‍🦼 A8: 130 8.3 km 5:34 /km 131 bpm 55 36 14 Thu 25 Mar 2021 Thu 25 25.03.21 steady ☀️ Без контроля. По лужам. 9.3 km 5:42 /km 133 bpm 61 43 20 Sun 21 Mar 2021 Sun 21 21.03.21 long steady ⛅ L20: 140long 20.7 km 5:19 /km 143 bpm 145 115 130 Sat 20 Mar 2021 Sat 20 20.03.21 steady ☁️ A8: 130 8.1 km 5:42 /km 134 bpm 52 38 19 Wed 17 Mar 2021 Wed 17 17.03.21 workout steady 1×3km ⏱️ I10: 2WU + 3*(1.5@4:00/0.4) + 2CDworkout 8.3 km 6:03 /km 145 bpm 53 57 55 Sun 14 Mar 2021 Sun 14 14.03.21 long steady 🌨 L20: 140long 20.0 km 5:42 /km 144 bpm 128 127 146 Wed 10 Mar 2021 Wed 10 10.03.21 steady ☀️ А8: 130 8.2 km 5:41 /km 133 bpm 52 37 15 Tue 9 Mar 2021 Tue 9 09.03.21 steady ☁️ A8: 130 8.2 km 5:50 /km 134 bpm 51 39 20 Sun 7 Mar 2021 Sun 7 07.03.21 long steady 🌨 L18: 140 18.1 km 5:30 /km 142 bpm 119 102 109 Wed 3 Mar 2021 Wed 3 03.03.21 workout steady 2×2km I14: WU+8*(1@4:05/0.2)+CD 12.5 km 5:57 /km 151 bpm 88 100 119 Sun 28 Feb 2021 Sun 28 28.02.21 long steady ☁️ L16: 140long 16.6 km 5:49 /km 144 bpm 107 106 126 Sat 27 Feb 2021 Sat 27 27.02.21 steady А8: 130 8.1 km 5:49 /km 130 bpm 50 35 16 Fri 26 Feb 2021 Fri 26 26.02.21 steady Коррекция 1.1 km 5:30 /km — 7 — — Wed 24 Feb 2021 Wed 24 24.02.21 steady ☁️ По самочувствию 8.0 km 5:48 /km 138 bpm 50 42 31 Thu 18 Feb 2021 Thu 18 18.02.21 steady ☀️ Птичка 8.2 km 5:49 /km 142 bpm 51 49 46 Thu 11 Feb 2021 Thu 11 11.02.21 steady ☁️ A8: 130 8.5 km 5:46 /km 135 bpm 54 41 24 Mon 8 Feb 2021 Mon 8 08.02.21 steady ☁️ A8: 130 9.3 km 5:43 /km 133 bpm 59 44 21 Sat 6 Feb 2021 Sat 6 06.02.21 steady ☁️ A8: 130 9.9 km 5:48 /km 134 bpm 62 48 22 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 13 Jan 2021 Wed 13 13.01.21 long steady 🌨 WU + 15@4:41 + CD 21.1 km 4:55 /km 152 bpm 131 141 169 Wed 23 Dec 2020 Wed 23 23.12.20 long steady ☁️ WU + 5@4:50+0.5+5@4:45+0.5+5@4:40 + CD 20.6 km 4:55 /km 145 bpm 128 114 122 Tue 22 Dec 2020 Tue 22 22.12.20 steady ☁️ A8: 130 8.0 km 5:24 /km 132 bpm 45 34 12 Sun 20 Dec 2020 Sun 20 20.12.20 long steady ☁️ L32: 140 ВЖУХ — и длительная на четырехкилометровой кривой!long 32.0 km 5:14 /km 144 bpm 187 181 219 Sat 12 Dec 2020 Sat 12 12.12.20 steady ☀️ A8: 130 8.2 km 5:23 /km 131 bpm 46 33 11 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 Sun 6 Dec 2020 Sun 6 06.12.20 long steady ☀️ L28: 140long 28.0 km 5:12 /km 144 bpm 163 158 188 Thu 3 Dec 2020 Thu 3 03.12.20 steady ☁️ Без контроля 8.1 km 5:08 /km 139 bpm 48 39 32 Sun 29 Nov 2020 Sun 29 29.11.20 long steady 👮🏼‍♂️ L26: 140 — где купить пропуск?long 26.1 km 5:06 /km 142 bpm 160 136 143 Sun 22 Nov 2020 Sun 22 22.11.20 long steady ☁️ L24: 140long 24.0 km 5:13 /km 141 bpm 140 124 114 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 Sun 15 Nov 2020 Sun 15 15.11.20 long steady ☁️ L22: 140long 22.0 km 5:20 /km 141 bpm 128 117 126 Tue 10 Nov 2020 Tue 10 10.11.20 steady ⛅ Без контроля 8.2 km 5:13 /km 137 bpm 47 38 27 Wed 4 Nov 2020 Wed 4 04.11.20 steady ⛅ A8: 130 8.0 km 5:23 /km 129 bpm 46 31 12 Sun 1 Nov 2020 Sun 1 01.11.20 steady ☁️ L16: 140 — ACAB 16.1 km 5:13 /km 143 bpm 95 88 94 Sun 18 Oct 2020 Sun 18 18.10.20 steady ☁️ A10: 140 10.0 km 5:22 /km 140 bpm 57 53 51 Wed 14 Oct 2020 Wed 14 14.10.20 steady ⛅ Без контроля 8.5 km 5:22 /km 142 bpm 48 46 48 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 Sun 13 Sep 2020 Sun 13 13.09.20 long steady ⛅ L22: 140long 22.1 km 5:18 /km 144 bpm 134 124 140 Sat 12 Sep 2020 Sat 12 12.09.20 steady ⛅ Без контроля 8.0 km 5:22 /km 139 bpm 48 40 34 Thu 10 Sep 2020 Thu 10 10.09.20 steady 🌧 А8: 140 8.0 km 5:30 /km 134 bpm 47 37 23 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 Sun 30 Aug 2020 Sun 30 30.08.20 long steady ☁️ L22: 140 🖤 22.0 km 5:05 /km 143 bpm 141 116 116 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 Fri 21 Aug 2020 Fri 21 21.08.20 steady ☀️ 8км без контроля расстояния :) 8.1 km 5:25 /km 137 bpm 47 40 31 Sat 15 Aug 2020 Sat 15 15.08.20 long steady ⛅ L22: 140long 22.0 km 5:17 /km 139 bpm 135 110 92 Sat 8 Aug 2020 Sat 8 08.08.20 long steady ⛅ L20: ~142 20.0 km 5:18 /km 143 bpm 123 111 111 Thu 6 Aug 2020 Thu 6 06.08.20 steady ☀️ Без контроля. 10.0 km 5:15 /km 143 bpm 62 56 57 Wed 29 Jul 2020 Wed 29 29.07.20 steady ☁️ A8: ~132 8.2 km 5:55 /km 133 bpm 53 38 15 Fri 24 Jul 2020 Fri 24 24.07.20 steady 🌧 Без контроля 6.8 km 5:59 /km 133 bpm 43 32 13 Fri 17 Jul 2020 Fri 17 17.07.20 steady 🌧 A8: ~130 8.0 km 5:48 /km 130 bpm 53 35 14 Wed 15 Jul 2020 Wed 15 15.07.20 steady 🌧 A8: ~133 8.0 km 5:41 /km 133 bpm 53 36 14 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 Sat 27 Jun 2020 Sat 27 27.06.20 steady ☀️ Самодеятельная 10.0 km 5:55 /km 144 bpm 65 64 65 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 Sun 21 Jun 2020 Sun 21 21.06.20 long steady ☁️ L26: 22@140 + 4@4:50long 26.0 km 5:27 /km 143 bpm 186 147 143 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 Sun 14 Jun 2020 Sun 14 14.06.20 long steady ☁️ L24: ~142long 24.0 km 5:50 /km 144 bpm 156 150 170 Fri 12 Jun 2020 Fri 12 12.06.20 steady ☁️ A10: ~130 10.0 km 5:57 /km 130 bpm 63 45 17 Tue 2 Jun 2020 Tue 2 02.06.20 steady 🌧 WU: не тот воркаут запустил :) 1.1 km 5:48 /km 137 bpm 7 5 4 Sun 31 May 2020 Sun 31 31.05.20 long steady 🌧 L20: ~143long 20.2 km 5:43 /km 143 bpm 136 122 131 Sun 24 May 2020 Sun 24 24.05.20 long steady 🌧 L18: ~142long 18.0 km 5:47 /km 142 bpm 121 108 113 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 Tue 17 Mar 2020 Tue 17 17.03.20 steady ⛅ Morning Run 7.1 km 5:50 /km 139 bpm 46 38 31 Mon 16 Mar 2020 Mon 16 16.03.20 steady ☀️ Morning Run 5.4 km 5:49 /km 139 bpm 34 29 25 Fri 13 Mar 2020 Fri 13 13.03.20 steady ☁️ Evening Run 10.2 km 5:35 /km 141 bpm 69 57 54 Thu 5 Mar 2020 Thu 5 05.03.20 steady ☁️ Проверка 9.2 km 5:52 /km 130 bpm 58 40 14 Sun 1 Mar 2020 Sun 1 01.03.20 long steady ☁️ L32 below 140long 32.0 km 5:29 /km 138 bpm 226 162 113 Sat 29 Feb 2020 Sat 29 29.02.20 steady ☁️ A10 around 130 10.3 km 5:51 /km 132 bpm 65 48 17 Thu 27 Feb 2020 Thu 27 27.02.20 steady 🌧 A10 around 130 10.5 km 5:53 /km 133 bpm 66 50 17 Sun 23 Feb 2020 Sun 23 23.02.20 long steady 🌨 Приключения синдрома подвздошно-большеберцового трактаlong 30.6 km 5:34 /km 137 bpm 217 152 110 Wed 19 Feb 2020 Wed 19 19.02.20 steady А12 below 130 12.4 km 5:50 /km 129 bpm 79 54 21 Sat 15 Feb 2020 Sat 15 15.02.20 steady 8km at 130bpm 10.0 km 5:58 /km 132 bpm 64 47 17 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 Wed 5 Feb 2020 Wed 5 05.02.20 steady A10: 133 10.0 km 5:57 /km 132 bpm 62 47 17 Sun 26 Jan 2020 Sun 26 26.01.20 long steady L32: 140long 32.0 km 5:23 /km 139 bpm 226 162 132 Sat 25 Jan 2020 Sat 25 25.01.20 steady A12: 133 12.2 km 5:33 /km 131 bpm 81 52 19 Tue 21 Jan 2020 Tue 21 21.01.20 steady A10: 133 10.3 km 5:39 /km 132 bpm 68 45 17 Sat 18 Jan 2020 Sat 18 18.01.20 steady A10: 133 10.0 km 5:47 /km 131 bpm 65 44 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 Thu 9 Jan 2020 Thu 9 09.01.20 steady A10: 133 10.1 km 5:46 /km 131 bpm 65 45 16 Tue 7 Jan 2020 Tue 7 07.01.20 steady 8 ~130 8.2 km 5:41 /km 131 bpm 54 35 12 Sun 5 Jan 2020 Sun 5 05.01.20 long steady 30km <140long 30.0 km 5:38 /km 142 bpm 203 172 165 Wed 1 Jan 2020 Wed 1 01.01.20 steady Без контроля 8.0 km 5:21 /km 139 bpm 55 40 30 Sun 29 Dec 2019 Sun 29 29.12.19 long steady 26км до 140 :) 28.0 km 5:35 /km 149 bpm 185 189 234 Sun 22 Dec 2019 Sun 22 22.12.19 long steady 26км, последние 5 с прогрессиейlong 26.0 km 5:33 /km 139 bpm 180 136 108 Tue 17 Dec 2019 Tue 17 17.12.19 steady Без контроля 8.0 km 5:48 /km 131 bpm 54 36 17 Sun 15 Dec 2019 Sun 15 15.12.19 long steady 24, последние 6 с прогрессиейlong 24.0 km 5:28 /km 139 bpm 167 126 102 Sat 14 Dec 2019 Sat 14 14.12.19 steady Evening Run 8.0 km 5:57 /km — 50 — — Fri 13 Dec 2019 Fri 13 13.12.19 steady Корректор статистики 3.9 km 5:50 /km — 25 — — Sun 8 Dec 2019 Sun 8 08.12.19 long steady 24 км (пульс до 140), последние 5 км с прогрессиейlong 24.0 km 5:30 /km 141 bpm 168 131 112 Sun 1 Dec 2019 Sun 1 01.12.19 long steady 22км (130-140) 22.0 km 5:46 /km 139 bpm 144 119 90 Wed 27 Nov 2019 Wed 27 27.11.19 steady Morning Run 14.0 km 5:28 /km 139 bpm 100 73 60 Sun 24 Nov 2019 Sun 24 24.11.19 long steady 20k (130-140) 20.0 km 5:37 /km 140 bpm 133 107 85 Fri 22 Nov 2019 Fri 22 22.11.19 steady 8км (120-130) 9.1 km 5:42 /km 127 bpm 60 35 13 Sun 17 Nov 2019 Sun 17 17.11.19 long steady 18км (130-140) 18.1 km 5:31 /km 139 bpm 125 95 75 Sun 10 Nov 2019 Sun 10 10.11.19 long steady 16км (130-140) 16.0 km 5:57 /km 140 bpm 102 93 78 Wed 6 Nov 2019 Wed 6 06.11.19 steady 1+6*(1<5:20>/1<5:50>) 13.5 km 5:38 /km 142 bpm 92 79 80 Sat 2 Nov 2019 Sat 2 02.11.19 steady Без контроля. Без метронома. Без подкастов. 6.7 km 5:40 /km 140 bpm 44 38 35 Sun 27 Oct 2019 Sun 27 27.10.19 steady 14km (130-140) 14.1 km 5:50 /km 137 bpm 92 73 53 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 29 Sep 2019 Sun 29 29.09.19 steady Разминка 2.8 km 5:50 /km 155 bpm 17 26 29 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