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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 25 Aug 2026 Tue 25 25.08.26 workout tempo 3×3km 3×3km 11.5 km 4:38 /km 146 bpm 71 64 83 Thu 6 Aug 2026 Thu 6 06.08.26 tempo when you're late for work 7.0 km 4:11 /km 149 bpm 42 38 51 Sat 1 Aug 2026 Sat 1 01.08.26 workout tempo fm-pace 4×2km Afternoon Run 19.0 km 5:04 /km 141 bpm 109 99 121 Tue 28 Jul 2026 Tue 28 28.07.26 workout tempo fm-pace 8×1.5km 8×1.5km/90sec 21.0 km 5:21 /km 145 bpm 127 127 157 Mon 20 Jul 2026 Mon 20 20.07.26 workout tempo fm-pace 10×1km 10×1km/90sec 13.7 km 4:46 /km 154 bpm 81 93 144 Wed 8 Jul 2026 Wed 8 08.07.26 workout tempo fm-pace 2×25min 2×25min at 4:04 19.0 km 4:33 /km 147 bpm 111 104 139 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 Tue 23 Jun 2026 Tue 23 23.06.26 workout tempo fm-pace 3×13min 3×13min at 4:05 / 2min 17.3 km 4:50 /km 143 bpm 98 92 110 Tue 16 Jun 2026 Tue 16 16.06.26 workout tempo fm-pace 3×3km 3 x 3km 16.3 km 4:41 /km 146 bpm 94 91 120 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 Sun 17 May 2026 Sun 17 17.05.26 long workout tempo fm-pace 6×2km Afternoon Run 19.3 km 5:03 /km 145 bpm 117 111 143 Sat 9 May 2026 Sat 9 09.05.26 long workout tempo fm-pace Afternoon Run 22.4 km 4:48 /km 149 bpm 131 134 191 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 Thu 2 Apr 2026 Thu 2 02.04.26 workout tempo fm-pace 2×2km Afternoon Run 10.2 km 4:52 /km 137 bpm 61 47 50 Wed 25 Mar 2026 Wed 25 25.03.26 workout tempo 3×2km Afternoon Run 11.4 km 4:35 /km 145 bpm 68 60 72 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 Sat 27 Dec 2025 Sat 27 27.12.25 long workout tempo fm-pace 5×1.9km 5×8min Lunch Runlong 24.1 km 4:56 /km 138 bpm 135 115 120 Sat 6 Dec 2025 Sat 6 06.12.25 long workout tempo fm-pace Morning Run 25.9 km 5:06 /km 144 bpm 151 150 181 Sat 29 Nov 2025 Sat 29 29.11.25 long workout tempo hm-pace Morning Runlong 25.1 km 5:06 /km 148 bpm 149 161 214 Tue 25 Nov 2025 Tue 25 25.11.25 workout tempo hm-pace 3×5min Morning Run 11.1 km 4:59 /km 137 bpm 63 52 51 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 18 Oct 2025 Sat 18 18.10.25 long workout tempo Morning Run 21.2 km 5:09 /km 145 bpm 129 128 157 Sat 11 Oct 2025 Sat 11 11.10.25 long workout tempo 3×3km Morning Run 24.0 km 5:23 /km 146 bpm 144 155 195 Sat 27 Sep 2025 Sat 27 27.09.25 long workout tempo fm-pace 3×4km Morning Run 28.0 km 5:29 /km 144 bpm 164 175 202 Tue 9 Sep 2025 Tue 9 09.09.25 workout tempo hm-pace 12×800m Morning Run 16.6 km 5:01 /km 148 bpm 103 106 144 Tue 2 Sep 2025 Tue 2 02.09.25 workout tempo hm-pace 20×500m Morning Run 16.4 km 5:21 /km 149 bpm 104 110 148 Tue 26 Aug 2025 Tue 26 26.08.25 workout tempo 20×500m Morning Run 14.8 km 5:31 /km 149 bpm 94 106 139 Tue 8 Jul 2025 Tue 8 08.07.25 workout tempo 3×800m Lunch Run 10.0 km 6:05 /km 141 bpm 59 63 67 Thu 26 Jun 2025 Thu 26 26.06.25 workout tempo hm-pace 5×400m Afternoon Run 8.7 km 5:26 /km 134 bpm 48 41 40 Sat 21 Jun 2025 Sat 21 21.06.25 long workout tempo fm-pace 2×1km Morning Run 24.7 km 5:41 /km 140 bpm 141 138 150 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 Sat 15 Mar 2025 Sat 15 15.03.25 long workout tempo 2×90sec Morning Run 27.2 km 5:08 /km 148 bpm 155 174 197 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 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 23 Nov 2024 Sat 23 23.11.24 long workout tempo 10×1km WU+20km(1@4:10/1@4:40)+CD 30.0 km 4:48 /km 148 bpm 177 179 186 Wed 20 Nov 2024 Wed 20 20.11.24 workout tempo fm-pace 1×6km Morning Run 11.7 km 4:57 /km 143 bpm 68 63 51 Sat 16 Nov 2024 Sat 16 16.11.24 long workout tempo 7×1km Lunch Run 28.0 km 5:03 /km 147 bpm 158 176 175 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 Fri 27 Sep 2024 Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 Wed 11 Sep 2024 Wed 11 11.09.24 workout tempo hm-pace 2×5km 2×20min Morning Run 13.7 km 4:37 /km 136 bpm 89 57 51 Fri 30 Aug 2024 Fri 30 30.08.24 tempo 5km @4:30 📈 (+10) 5.0 km 4:10 /km 154 bpm 34 29 38 Sat 24 Aug 2024 Sat 24 24.08.24 tempo 1 hour tempo 14.4 km 4:11 /km 161 bpm 97 97 129 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 Sat 16 Mar 2024 Sat 16 16.03.24 long workout tempo 2×3.5km 3×15min Morning Run 27.5 km 5:21 /km 144 bpm 166 166 154 Sun 3 Mar 2024 Sun 3 03.03.24 race threshold Paphos 21krace 21.2 km 4:08 /km 163 bpm 145 151 217 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 Tue 5 Sep 2023 Tue 5 05.09.23 tempo 1 hour @ 163 bpm (=13.62@4:25) 13.6 km 4:25 /km 161 bpm 91 98 134 Fri 25 Aug 2023 Fri 25 25.08.23 long workout tempo fm-pace 6*(1@4:15/1@4:35)workout 17.8 km 5:12 /km 152 bpm 114 127 146 Thu 3 Aug 2023 Thu 3 03.08.23 workout tempo hm-pace 8×500m Evening Run 9.6 km 5:24 /km 144 bpm 58 57 55 Thu 13 Jul 2023 Thu 13 13.07.23 workout tempo hm-pace 8×1km 8*1@4:15 13.0 km 5:27 /km 153 bpm 84 100 121 Wed 5 Jul 2023 Wed 5 05.07.23 workout tempo 8×1km 8*(1@4:20/0.2) 13.4 km 5:09 /km 147 bpm 86 82 85 Wed 21 Jun 2023 Wed 21 21.06.23 workout tempo hm-pace 8×1km Morning Run 14.8 km 5:35 /km 147 bpm 93 101 105 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 Mon 13 Mar 2023 Mon 13 13.03.23 workout tempo 1×10km Morning Run 13.8 km 4:48 /km 154 bpm 91 95 115 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 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 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 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 Wed 23 Feb 2022 Wed 23 23.02.22 workout tempo 2×1km ⛅ I7: 1 медленно / 1 быстро 7.1 km 5:36 /km 148 bpm 45 50 53 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 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 Wed 31 Mar 2021 Wed 31 31.03.21 workout tempo fm-pace 4×800m ⏱️ 2WU + 5*(1@3:50/0.3) + 2CDworkout 9.6 km 5:53 /km 142 bpm 69 62 53 Sun 28 Mar 2021 Sun 28 28.03.21 long tempo ☀️ L20: 140long 22.8 km 4:53 /km 148 bpm 171 134 159 Tue 16 Mar 2021 Tue 16 16.03.21 tempo 🏃 A8: 130 (в конце каждого км ускорение 150-200м) 10.1 km 4:45 /km 135 bpm 82 42 26 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 Wed 2 Dec 2020 Wed 2 02.12.20 long workout tempo fm-pace 6×2km ☁️ I20: WU + 6*2@4:33/0.5 + CD 20.0 km 5:06 /km 143 bpm 127 108 105 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 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 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 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 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 Wed 26 Aug 2020 Wed 26 26.08.20 tempo 🌧 Без контроля 8.0 km 4:31 /km 145 bpm 57 41 44 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 Tue 2 Jun 2020 Tue 2 02.06.20 tempo 🌧 I15: 5@5:22 + 5@4:52 + 5@4:42 15.6 km 5:00 /km 158 bpm 121 119 160 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 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 Fri 13 Sep 2019 Fri 13 13.09.19 workout tempo hm-pace 1×8km 2 + 8<5.14> + 2 12.4 km 5:42 /km 147 bpm 98 83 77 Wed 11 Sep 2019 Wed 11 11.09.19 workout tempo hm-pace 3×3km 2 + (3<5.14>/0.6) + 2 15.2 km 5:43 /km 146 bpm 121 98 93 Sat 31 Aug 2019 Sat 31 31.08.19 race threshold Grom10k - Мещерскийrace 9.9 km 4:59 /km 169 bpm 87 97 137