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
Fri 17 Apr 2026 Fri 17 17.04.26 race tempo no-vdot 10k Jerusalem (40:40)race 10.1 km 4:01 /km 165 bpm 65 73 137 Fri 27 Feb 2026 Fri 27 27.02.26 race threshold תל אביב מרתון 21race 21.1 km 3:54 /km 160 bpm 137 131 230 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 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 Fri 24 Oct 2025 Fri 24 24.10.25 race threshold Run with Mosherace 21.2 km 4:09 /km 160 bpm 144 139 247 Sat 10 May 2025 Sat 10 10.05.25 race CV הרצליה 10race 10.1 km 3:55 /km 164 bpm 72 69 131 Fri 4 Apr 2025 Fri 4 04.04.25 race tempo no-vdot 2025 Jerusalem 10krace 10.1 km 4:08 /km 162 bpm 69 72 104 Fri 28 Feb 2025 Fri 28 28.02.25 race tempo Tel Aviv Half Marathon 2025race 21.5 km 4:17 /km 158 bpm 145 141 180 Fri 8 Nov 2024 Fri 8 08.11.24 race threshold Run with Moshe :)race 21.2 km 4:02 /km 162 bpm 142 143 197 Thu 6 Jun 2024 Thu 6 06.06.24 race threshold מרוץ הלילה של פתח תקווה — 39:31race 10.0 km 4:08 /km 167 bpm 70 77 117 Wed 17 Apr 2024 Wed 17 17.04.24 race CV Бля :)race 10.1 km 3:58 /km 169 bpm 73 80 140 Sun 3 Mar 2024 Sun 3 03.03.24 race threshold Paphos 21krace 21.2 km 4:08 /km 163 bpm 145 151 217 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 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 24 Feb 2023 Fri 24 24.02.23 race threshold Tel Aviv Half Marathonrace 21.2 km 4:14 /km 161 bpm 149 145 195 Fri 18 Nov 2022 Fri 18 18.11.22 race threshold תחרות ראשונה אחרי החבלה, תחרות ראשונה בארץ אבותrace 9.6 km 4:37 /km 167 bpm 73 83 131 Sun 15 May 2022 Sun 15 15.05.22 race steady ⛅ #sexypace! race 21.2 km 5:25 /km 168 bpm 120 222 362 Sun 5 Sep 2021 Sun 5 05.09.21 race recovery no-vdot ⛅ Космическая ходьбаrace 21.1 km 6:54 /km 161 bpm 94 240 342 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 Sat 22 May 2021 Sat 22 22.05.21 race threshold ☀️ Александровские Версты. Переславский полумарафон 🖤race 21.1 km 4:20 /km 164 bpm 152 160 235 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 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 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 Sun 31 Jan 2021 Sun 31 31.01.21 race long tempo «Дорога Жизни 52» первый марафон — 3:27:09 🖤race 42.0 km 4:56 /km 158 bpm 310 316 419 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 Sun 4 Oct 2020 Sun 4 04.10.20 race long tempo ⛅ Secret: Осенний Гром — 1:30:58 🖤race 20.8 km 4:25 /km 166 bpm 147 168 258 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 Sun 27 Sep 2020 Sun 27 27.09.20 race threshold ☁️ Love&Space Half Marathon 2020 🖤race 21.2 km 4:16 /km 166 bpm 150 167 262 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 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 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 Sun 6 Sep 2020 Sun 6 06.09.20 race tempo ⛅ Yaroslavl Half — Полумарафон курильщика — Очень плохо!race 21.1 km 4:26 /km 164 bpm 154 166 251 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 Sun 2 Aug 2020 Sun 2 02.08.20 race threshold hm-pace ☁️ Moscow Half Marathon 2020 — Дебютrace 21.2 km 4:23 /km 162 bpm 153 155 215 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 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 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 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 Sat 31 Aug 2019 Sat 31 31.08.19 race threshold Grom10k - Мещерскийrace 9.9 km 4:59 /km 169 bpm 87 97 137 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