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 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 Tue 27 May 2025 Tue 27 27.05.25 workout vo2max 4×1km Afternoon Run 12.1 km 4:53 /km 145 bpm 77 71 93 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 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 8 Mar 2023 Wed 8 08.03.23 workout tempo 4×1km 4*(1@4:21/1@5:21) 12.1 km 5:16 /km 142 bpm 74 68 68 Tue 22 Nov 2022 Tue 22 22.11.22 workout tempo fm-pace 4×1km Morning Run 12.1 km 5:30 /km 142 bpm 82 71 72 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 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 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 Wed 28 Oct 2020 Wed 28 28.10.20 workout tempo 4×1km ☀️ I14: WU + 4*(1@4:25/1@5:25) + CD 14.0 km 5:17 /km 143 bpm 87 80 79 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 Wed 29 Apr 2020 Wed 29 29.04.20 workout tempo hm-pace 4×1km ⛅ 2WU + 4*(1@4:50/1) 10.0 km 6:15 /km 145 bpm 70 73 65 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 18 Sep 2019 Wed 18 18.09.19 workout vo2max 4×1km 2 + (1<4:30>/0.4)*4 + 2 9.8 km 5:51 /km 148 bpm 84 69 69