Runs

Wed 26 Aug 2026 Wed 26 26.08.26 recovery Night Run 7.0 km 5:21 /km 128 bpm 33 26 14 Wed 26 Aug 2026 Wed 26 26.08.26 recovery Afternoon Run 7.0 km 5:43 /km 122 bpm 31 25 10 Mon 24 Aug 2026 Mon 24 24.08.26 recovery Night Run 9.9 km 5:35 /km 121 bpm 45 32 13 Mon 24 Aug 2026 Mon 24 24.08.26 recovery Afternoon Run 7.0 km 5:20 /km 136 bpm 33 33 37 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 Fri 21 Aug 2026 Fri 21 21.08.26 recovery Night Run 7.1 km 5:57 /km 120 bpm 30 24 10 Fri 21 Aug 2026 Fri 21 21.08.26 recovery Afternoon Run 7.0 km 5:22 /km 139 bpm 33 36 42 Thu 20 Aug 2026 Thu 20 20.08.26 recovery Night Run 7.1 km 5:45 /km 123 bpm 31 26 11 Wed 19 Aug 2026 Wed 19 19.08.26 recovery Afternoon Run 8.0 km 5:20 /km 129 bpm 38 30 17 Tue 18 Aug 2026 Tue 18 18.08.26 recovery Night Run 7.2 km 5:25 /km 124 bpm 33 25 11 Mon 17 Aug 2026 Mon 17 17.08.26 recovery Afternoon Run 12.5 km 5:21 /km 130 bpm 58 51 34 Mon 17 Aug 2026 Mon 17 17.08.26 recovery Morning Run 7.0 km 5:22 /km 140 bpm 33 36 48 Sat 15 Aug 2026 Sat 15 15.08.26 long recovery Afternoon Run 16.7 km 5:40 /km 128 bpm 74 68 41 Sat 15 Aug 2026 Sat 15 15.08.26 recovery Morning Run 7.0 km 5:35 /km 135 bpm 32 33 32 Thu 13 Aug 2026 Thu 13 13.08.26 recovery Evening Run 7.0 km 5:36 /km 119 bpm 32 22 9 Wed 12 Aug 2026 Wed 12 12.08.26 recovery Night Run 7.1 km 5:37 /km 123 bpm 32 25 11 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 Sat 8 Aug 2026 Sat 8 08.08.26 recovery from the night shift 7.1 km 5:37 /km 122 bpm 33 23 10 Mon 3 Aug 2026 Mon 3 03.08.26 recovery Night Run 9.2 km 5:24 /km 122 bpm 43 29 13 Sun 2 Aug 2026 Sun 2 02.08.26 recovery Afternoon Run 6.8 km 5:45 /km 118 bpm 29 21 9 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 Wed 22 Jul 2026 Wed 22 22.07.26 recovery From the night shift 7.1 km 5:50 /km 119 bpm 30 24 9 Sun 19 Jul 2026 Sun 19 19.07.26 recovery Night Run 7.2 km 5:33 /km 123 bpm 33 25 11 Sat 18 Jul 2026 Sat 18 18.07.26 long easy Afternoon Run 19.6 km 5:07 /km 147 bpm 103 120 169 Wed 15 Jul 2026 Wed 15 15.07.26 recovery Night Run 7.0 km 5:31 /km 122 bpm 32 23 9 Tue 14 Jul 2026 Tue 14 14.07.26 recovery To the night shift 7.2 km 5:34 /km 119 bpm 33 22 9 Tue 14 Jul 2026 Tue 14 14.07.26 recovery Afternoon Run 6.9 km 5:49 /km 123 bpm 29 25 11 Mon 13 Jul 2026 Mon 13 13.07.26 recovery Night Run 7.1 km 5:46 /km 116 bpm 31 21 9 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 Tue 7 Jul 2026 Tue 7 07.07.26 recovery Легонько домой 7.2 km 5:44 /km 125 bpm 31 27 12 Mon 6 Jul 2026 Mon 6 06.07.26 recovery Night Run 7.2 km 5:40 /km 117 bpm 32 21 9 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 recovery Afternoon Run 8.3 km 5:35 /km 122 bpm 37 29 13 Thu 2 Jul 2026 Thu 2 02.07.26 recovery Afternoon Run 9.0 km 5:47 /km 124 bpm 39 34 14 Wed 1 Jul 2026 Wed 1 01.07.26 recovery Night Run 7.2 km 5:51 /km 121 bpm 31 24 11 Sun 28 Jun 2026 Sun 28 28.06.26 recovery Recovery commute 7.2 km 5:59 /km 114 bpm 30 21 9 Wed 24 Jun 2026 Wed 24 24.06.26 recovery Afternoon Run 8.9 km 5:47 /km 122 bpm 38 31 13 Mon 22 Jun 2026 Mon 22 22.06.26 recovery Night Run 7.2 km 5:39 /km 125 bpm 32 26 12 Sat 20 Jun 2026 Sat 20 20.06.26 long steady Afternoon Run 19.5 km 4:44 /km 145 bpm 104 103 142 Fri 19 Jun 2026 Fri 19 19.06.26 recovery stroller Morning Run 9.4 km 5:35 /km 129 bpm 42 39 22 Thu 18 Jun 2026 Thu 18 18.06.26 recovery Morning Run 8.8 km 5:39 /km 122 bpm 39 30 13 Wed 17 Jun 2026 Wed 17 17.06.26 recovery Night Run 7.1 km 5:34 /km 129 bpm 32 28 15 Mon 15 Jun 2026 Mon 15 15.06.26 recovery Afternoon Run 9.0 km 5:36 /km 128 bpm 40 36 18 Sun 14 Jun 2026 Sun 14 14.06.26 recovery Night Run 7.5 km 5:49 /km 124 bpm 34 27 11 Sat 13 Jun 2026 Sat 13 13.06.26 long steady Afternoon Run 19.8 km 4:42 /km 152 bpm 107 123 179 Tue 9 Jun 2026 Tue 9 09.06.26 recovery Afternoon Run 4.0 km 5:34 /km 127 bpm 18 16 8 Mon 8 Jun 2026 Mon 8 08.06.26 recovery Night Run 7.2 km 5:29 /km 124 bpm 33 25 12 Sun 7 Jun 2026 Sun 7 07.06.26 recovery Lunch Run 4.0 km 5:23 /km 131 bpm 18 17 13 Sat 6 Jun 2026 Sat 6 06.06.26 long easy Morning Run 22.4 km 4:59 /km 145 bpm 123 130 162 Fri 5 Jun 2026 Fri 5 05.06.26 recovery Afternoon Run 6.6 km 5:24 /km 135 bpm 31 31 29 Mon 1 Jun 2026 Mon 1 01.06.26 recovery Morning Run 7.0 km 5:47 /km 119 bpm 30 24 10 Sun 31 May 2026 Sun 31 31.05.26 recovery Afternoon Run 7.0 km 5:40 /km 122 bpm 31 24 10 Sun 31 May 2026 Sun 31 31.05.26 recovery Morning Run 6.6 km 5:32 /km 127 bpm 30 26 13 Sat 30 May 2026 Sat 30 30.05.26 recovery Afternoon Run 6.0 km 7:19 /km 115 bpm 25 22 9 Thu 28 May 2026 Thu 28 28.05.26 recovery Afternoon Run 5.0 km 5:27 /km 128 bpm 23 20 11 Mon 25 May 2026 Mon 25 25.05.26 recovery Morning Run 7.2 km 5:31 /km 123 bpm 33 25 10 Sat 23 May 2026 Sat 23 23.05.26 long workout threshold hm-pace Morning Run 20.1 km 5:42 /km 133 bpm 103 96 79 Wed 20 May 2026 Wed 20 20.05.26 recovery Night Run 7.1 km 5:41 /km 121 bpm 31 24 10 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 Sun 17 May 2026 Sun 17 17.05.26 recovery Morning Run 7.1 km 5:23 /km 126 bpm 33 26 11 Sat 16 May 2026 Sat 16 16.05.26 recovery Afternoon Run 6.9 km 5:43 /km 120 bpm 30 23 10 Fri 15 May 2026 Fri 15 15.05.26 recovery Night Run 7.1 km 5:35 /km 118 bpm 32 21 9 Tue 12 May 2026 Tue 12 12.05.26 recovery Night Run 7.1 km 5:53 /km 118 bpm 30 22 10 Tue 12 May 2026 Tue 12 12.05.26 recovery Afternoon Run 7.0 km 5:23 /km 142 bpm 33 41 52 Mon 11 May 2026 Mon 11 11.05.26 recovery Morning Run 3.4 km 5:45 /km 115 bpm 15 10 4 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 Thu 7 May 2026 Thu 7 07.05.26 recovery Night Run 7.2 km 5:29 /km 122 bpm 33 24 10 Tue 5 May 2026 Tue 5 05.05.26 recovery Afternoon Run 7.0 km 5:27 /km 124 bpm 32 26 10 Mon 4 May 2026 Mon 4 04.05.26 recovery Morning Run 7.2 km 5:34 /km 126 bpm 33 27 12 Sat 2 May 2026 Sat 2 02.05.26 long workout threshold Morning Run 22.0 km 4:56 /km 142 bpm 127 115 131 Fri 1 May 2026 Fri 1 01.05.26 recovery Afternoon Run 7.2 km 5:35 /km 124 bpm 32 26 12 Thu 30 Apr 2026 Thu 30 30.04.26 recovery Afternoon Run 7.2 km 5:33 /km 127 bpm 32 28 14 Tue 21 Apr 2026 Tue 21 21.04.26 recovery Night Run 7.3 km 5:44 /km 117 bpm 32 21 9 Mon 20 Apr 2026 Mon 20 20.04.26 recovery Afternoon Run 6.5 km 5:39 /km 123 bpm 29 23 11 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 18 Apr 2026 Sat 18 18.04.26 recovery Afternoon Run 6.2 km 5:24 /km 123 bpm 29 21 9 Wed 15 Apr 2026 Wed 15 15.04.26 recovery Afternoon Run 7.0 km 5:32 /km 134 bpm 32 33 29 Sat 11 Apr 2026 Sat 11 11.04.26 recovery Night Run 6.6 km 5:23 /km 131 bpm 31 27 15 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 Fri 10 Apr 2026 Fri 10 10.04.26 recovery Morning Run 6.5 km 5:21 /km 127 bpm 31 24 11 Tue 7 Apr 2026 Tue 7 07.04.26 recovery Morning Run 5.5 km 5:23 /km 125 bpm 25 19 8 Sun 5 Apr 2026 Sun 5 05.04.26 long easy Afternoon Run 18.1 km 5:05 /km 133 bpm 90 78 68 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 Tue 31 Mar 2026 Tue 31 31.03.26 recovery Afternoon Run 6.5 km 5:21 /km 129 bpm 31 25 14 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 Sat 28 Mar 2026 Sat 28 28.03.26 recovery Morning Run 6.5 km 5:34 /km 127 bpm 30 25 12 Fri 27 Mar 2026 Fri 27 27.03.26 recovery Afternoon Run 6.4 km 5:24 /km 134 bpm 30 29 24 Tue 24 Mar 2026 Tue 24 24.03.26 recovery Afternoon Run 7.6 km 5:29 /km 124 bpm 34 27 11 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 Thu 19 Mar 2026 Thu 19 19.03.26 recovery Afternoon Run 7.1 km 5:39 /km 121 bpm 31 23 9 Mon 16 Mar 2026 Mon 16 16.03.26 recovery Afternoon Run 8.4 km 5:22 /km 126 bpm 39 32 16 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 Sat 7 Mar 2026 Sat 7 07.03.26 long steady Lunch Run 21.2 km 4:28 /km 148 bpm 120 113 165 Fri 27 Feb 2026 Fri 27 27.02.26 recovery Night Run 7.5 km 5:26 /km 123 bpm 35 25 10 Wed 25 Feb 2026 Wed 25 25.02.26 recovery Afternoon Run 5.6 km 5:32 /km 122 bpm 26 20 7 Sat 14 Feb 2026 Sat 14 14.02.26 recovery Afternoon Run 4.0 km 6:59 /km 112 bpm 18 13 5 Tue 10 Feb 2026 Tue 10 10.02.26 recovery Afternoon Run 7.0 km 5:42 /km 122 bpm 32 25 10 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 Fri 6 Feb 2026 Fri 6 06.02.26 recovery Morning Run 10.0 km 5:36 /km 123 bpm 47 34 15 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 recovery Night Run 7.4 km 5:33 /km 120 bpm 35 23 10 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 Thu 22 Jan 2026 Thu 22 22.01.26 recovery Morning Run 7.5 km 5:38 /km 119 bpm 35 24 10 Sat 17 Jan 2026 Sat 17 17.01.26 long steady Morning Runlong 29.0 km 4:58 /km 140 bpm 155 143 174 Mon 12 Jan 2026 Mon 12 12.01.26 recovery Afternoon Run 7.5 km 5:43 /km 123 bpm 34 26 11 Sat 10 Jan 2026 Sat 10 10.01.26 long workout repetition 3×100m Afternoon Run 22.8 km 4:41 /km 141 bpm 139 112 129 Tue 6 Jan 2026 Tue 6 06.01.26 long workout threshold 15×1km 15 × 1km at 3:59 / 40 secworkout 21.4 km 4:29 /km 155 bpm 135 138 220 Sat 3 Jan 2026 Sat 3 03.01.26 long workout threshold hm-pace 2×5km Lunch Runlong 26.2 km 5:18 /km 135 bpm 161 127 119 Tue 30 Dec 2025 Tue 30 30.12.25 long workout threshold hm-pace 2×6km 2 × 6 km @ 3:59 / 4 min 20.0 km 4:39 /km 144 bpm 125 105 126 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 Thu 25 Dec 2025 Thu 25 25.12.25 recovery Night Run 7.5 km 5:36 /km 124 bpm 36 26 11 Tue 23 Dec 2025 Tue 23 23.12.25 long workout threshold hm-pace 3×4km Afternoon Run 20.0 km 4:36 /km 144 bpm 124 103 124 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 Sat 13 Dec 2025 Sat 13 13.12.25 long steady Morning Runlong 25.9 km 4:39 /km 148 bpm 152 147 197 Wed 10 Dec 2025 Wed 10 10.12.25 recovery Afternoon Run 12.1 km 5:46 /km 133 bpm 55 58 48 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 Wed 3 Dec 2025 Wed 3 03.12.25 recovery Afternoon Run 13.2 km 5:36 /km 135 bpm 62 67 64 Mon 1 Dec 2025 Mon 1 01.12.25 recovery Afternoon Run 12.0 km 5:29 /km 133 bpm 58 52 41 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 Thu 27 Nov 2025 Thu 27 27.11.25 recovery Afternoon Run 11.9 km 5:34 /km 137 bpm 56 60 70 Wed 26 Nov 2025 Wed 26 26.11.25 recovery Afternoon Run 11.7 km 5:28 /km 133 bpm 57 51 42 Sat 22 Nov 2025 Sat 22 22.11.25 long workout 1×14km Morning Run 20.2 km 6:40 /km 129 bpm 95 104 83 Fri 21 Nov 2025 Fri 21 21.11.25 recovery Morning Run 12.0 km 6:13 /km 126 bpm 55 52 29 Thu 13 Nov 2025 Thu 13 13.11.25 recovery Lunch Run 11.6 km 5:50 /km 123 bpm 55 41 17 Wed 12 Nov 2025 Wed 12 12.11.25 recovery Morning Run 10.4 km 5:58 /km 123 bpm 48 38 16 Sat 8 Nov 2025 Sat 8 08.11.25 long steady Morning Run 23.9 km 5:07 /km 142 bpm 129 130 156 Thu 6 Nov 2025 Thu 6 06.11.25 recovery Afternoon Run 12.0 km 5:56 /km 129 bpm 56 53 31 Wed 5 Nov 2025 Wed 5 05.11.25 recovery Afternoon Run 10.5 km 5:59 /km 133 bpm 49 50 37 Tue 4 Nov 2025 Tue 4 04.11.25 recovery Afternoon Run 3.7 km 5:35 /km 136 bpm 18 18 19 Mon 3 Nov 2025 Mon 3 03.11.25 recovery Afternoon Run 11.0 km 5:36 /km 135 bpm 54 52 48 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 Fri 31 Oct 2025 Fri 31 31.10.25 recovery Lunch Run 11.8 km 5:46 /km 137 bpm 56 61 68 Sat 25 Oct 2025 Sat 25 25.10.25 recovery Morning Run 10.5 km 5:49 /km 119 bpm 50 34 14 Fri 24 Oct 2025 Fri 24 24.10.25 recovery שחרור 3.1 km 6:10 /km 129 bpm 14 15 9 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 Fri 17 Oct 2025 Fri 17 17.10.25 recovery Morning Run 11.0 km 5:39 /km 128 bpm 54 44 26 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 Tue 7 Oct 2025 Tue 7 07.10.25 recovery Morning Run 13.3 km 5:53 /km 131 bpm 67 60 47 Sat 4 Oct 2025 Sat 4 04.10.25 long workout Lunch Run 15.6 km 6:42 /km 126 bpm 76 72 45 Thu 2 Oct 2025 Thu 2 02.10.25 long steady Lunch Run 18.0 km 5:08 /km 144 bpm 103 103 132 Sun 28 Sep 2025 Sun 28 28.09.25 recovery Lunch Run 6.5 km 5:55 /km 128 bpm 30 29 16 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 Fri 26 Sep 2025 Fri 26 26.09.25 recovery Afternoon Run 11.3 km 5:51 /km 128 bpm 55 47 27 Tue 23 Sep 2025 Tue 23 23.09.25 long workout threshold hm-pace 12×1km Morning Run 17.8 km 5:16 /km 148 bpm 115 123 156 Mon 22 Sep 2025 Mon 22 22.09.25 recovery Morning Run 11.9 km 5:40 /km 133 bpm 59 54 48 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 Fri 19 Sep 2025 Fri 19 19.09.25 recovery Morning Run 11.1 km 5:52 /km 127 bpm 53 44 23 Wed 17 Sep 2025 Wed 17 17.09.25 long workout threshold hm-pace 12×500m Morning Run 19.0 km 4:57 /km 151 bpm 121 125 178 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 Fri 12 Sep 2025 Fri 12 12.09.25 recovery Morning Run 11.1 km 6:04 /km 127 bpm 51 46 28 Wed 10 Sep 2025 Wed 10 10.09.25 recovery Afternoon Run 11.1 km 5:49 /km 122 bpm 53 38 16 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 Fri 5 Sep 2025 Fri 5 05.09.25 recovery Morning Run 11.0 km 5:51 /km 137 bpm 53 57 62 Thu 4 Sep 2025 Thu 4 04.09.25 recovery Evening Run 6.2 km 5:56 /km 134 bpm 29 31 24 Wed 3 Sep 2025 Wed 3 03.09.25 recovery Morning Run 11.4 km 5:44 /km 135 bpm 56 56 59 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 Fri 29 Aug 2025 Fri 29 29.08.25 long recovery Morning Run 12.3 km 7:26 /km 120 bpm 57 55 32 Wed 27 Aug 2025 Wed 27 27.08.25 recovery Morning Run 11.3 km 7:53 /km 132 bpm 62 61 50 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 Fri 22 Aug 2025 Fri 22 22.08.25 recovery Morning Run 11.0 km 6:06 /km 130 bpm 50 50 36 Thu 21 Aug 2025 Thu 21 21.08.25 recovery Afternoon Run 12.1 km 5:40 /km 137 bpm 59 65 70 Wed 20 Aug 2025 Wed 20 20.08.25 long workout Morning Run 15.0 km 6:26 /km 141 bpm 93 102 111 Tue 19 Aug 2025 Tue 19 19.08.25 recovery Morning Run 11.1 km 5:40 /km 138 bpm 54 58 63 Mon 18 Aug 2025 Mon 18 18.08.25 recovery Morning Run 9.6 km 6:14 /km 137 bpm 44 55 57 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 Thu 14 Aug 2025 Thu 14 14.08.25 long recovery Morning Run 11.9 km 8:30 /km 120 bpm 50 57 27 Wed 13 Aug 2025 Wed 13 13.08.25 recovery Morning Run 9.2 km 6:32 /km 138 bpm 42 56 65 Mon 11 Aug 2025 Mon 11 11.08.25 recovery Morning Run 11.3 km 5:57 /km 140 bpm 53 67 80 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 Fri 8 Aug 2025 Fri 8 08.08.25 recovery Morning Run 10.2 km 7:46 /km 123 bpm 45 49 28 Mon 4 Aug 2025 Mon 4 04.08.25 recovery Morning Run 9.0 km 5:53 /km 138 bpm 43 49 57 Sat 2 Aug 2025 Sat 2 02.08.25 long workout Lunch Run 19.9 km 6:35 /km 138 bpm 98 122 137 Wed 30 Jul 2025 Wed 30 30.07.25 recovery Morning Run 10.5 km 5:58 /km 138 bpm 49 58 69 Sun 27 Jul 2025 Sun 27 27.07.25 recovery Morning Run 5.6 km 8:37 /km 111 bpm 23 23 11 Sat 26 Jul 2025 Sat 26 26.07.25 long workout 1×15km Morning Run 21.0 km 6:53 /km 148 bpm 98 173 251 Wed 23 Jul 2025 Wed 23 23.07.25 recovery Morning Run 9.7 km 6:44 /km 135 bpm 47 56 57 Sun 20 Jul 2025 Sun 20 20.07.25 recovery Morning Run 12.1 km 5:57 /km 128 bpm 57 51 27 Sat 19 Jul 2025 Sat 19 19.07.25 long recovery Morning Run 30.1 km 5:50 /km 145 bpm 166 198 259 Fri 18 Jul 2025 Fri 18 18.07.25 recovery Morning Run 12.0 km 5:39 /km 143 bpm 60 72 98 Thu 17 Jul 2025 Thu 17 17.07.25 recovery Morning Run 13.5 km 5:52 /km 139 bpm 64 76 89 Tue 15 Jul 2025 Tue 15 15.07.25 recovery Evening Run 7.3 km 5:44 /km 126 bpm 37 29 14 Sat 12 Jul 2025 Sat 12 12.07.25 long workout Morning Run 27.0 km 5:48 /km 142 bpm 145 167 211 Fri 11 Jul 2025 Fri 11 11.07.25 recovery Morning Run 11.0 km 5:44 /km 132 bpm 53 50 39 Wed 9 Jul 2025 Wed 9 09.07.25 recovery Morning Run 13.6 km 5:44 /km 135 bpm 66 66 60 Tue 8 Jul 2025 Tue 8 08.07.25 recovery Evening Run 8.0 km 5:42 /km 124 bpm 39 29 13 Mon 7 Jul 2025 Mon 7 07.07.25 recovery Night Run 8.0 km 5:45 /km 126 bpm 39 30 13 Mon 7 Jul 2025 Mon 7 07.07.25 recovery Morning Run 11.0 km 5:40 /km — 56 — — Sat 5 Jul 2025 Sat 5 05.07.25 recovery Evening Run 6.9 km 6:07 /km 124 bpm 33 27 12 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 3 Jul 2025 Thu 3 03.07.25 recovery Night Run 8.0 km 6:06 /km 119 bpm 37 27 12 Thu 3 Jul 2025 Thu 3 03.07.25 recovery Afternoon Run 7.9 km 5:44 /km 132 bpm 38 36 26 Wed 2 Jul 2025 Wed 2 02.07.25 recovery Night Run 8.1 km 5:42 /km 125 bpm 40 30 14 Sun 29 Jun 2025 Sun 29 29.06.25 recovery Evening Run 8.3 km 6:03 /km 125 bpm 43 33 20 Sat 28 Jun 2025 Sat 28 28.06.25 long easy Morning Run 23.9 km 5:21 /km 145 bpm 128 144 198 Tue 24 Jun 2025 Tue 24 24.06.25 recovery Evening Run 10.9 km 5:38 /km 133 bpm 54 48 38 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 Wed 18 Jun 2025 Wed 18 18.06.25 recovery Evening Run 6.0 km 5:50 /km 122 bpm 28 22 10 Mon 16 Jun 2025 Mon 16 16.06.25 recovery Night Run 6.0 km 5:44 /km 125 bpm 29 22 10 Mon 16 Jun 2025 Mon 16 16.06.25 recovery Не успел 2.4 km 5:50 /km 121 bpm 12 8 3 Sat 14 Jun 2025 Sat 14 14.06.25 long workout repetition Lunch Run 21.2 km 5:09 /km 148 bpm 130 135 186 Fri 13 Jun 2025 Fri 13 13.06.25 recovery Afternoon Run 11.2 km 5:48 /km 127 bpm 54 45 23 Sat 7 Jun 2025 Sat 7 07.06.25 long easy Morning Run 22.6 km 5:26 /km 138 bpm 121 114 128 Sat 31 May 2025 Sat 31 31.05.25 long easy Morning Run 21.0 km 5:29 /km 143 bpm 107 120 160 Sat 24 May 2025 Sat 24 24.05.25 long easy Morning Runlong 18.4 km 5:20 /km 140 bpm 104 99 108 Sat 17 May 2025 Sat 17 17.05.25 long workout threshold hm-pace Morning Run 22.8 km 5:40 /km 144 bpm 142 145 169 Wed 7 May 2025 Wed 7 07.05.25 recovery Lunch Run 6.2 km 5:39 /km 134 bpm 30 30 28 Sat 26 Apr 2025 Sat 26 26.04.25 recovery Morning Run 10.4 km 7:10 /km 142 bpm 50 86 90 Tue 22 Apr 2025 Tue 22 22.04.25 recovery Morning Run 5.6 km 6:27 /km 137 bpm 38 36 33 Sat 19 Apr 2025 Sat 19 19.04.25 long workout threshold 3×3km 3*3long 22.5 km 5:18 /km 146 bpm 144 138 170 Fri 18 Apr 2025 Fri 18 18.04.25 recovery Afternoon Run 4.3 km 5:37 /km 126 bpm 21 16 8 Thu 17 Apr 2025 Thu 17 17.04.25 long workout vo2max 8×1km 8*1 16.7 km 5:32 /km 139 bpm 115 95 99 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 Sat 5 Apr 2025 Sat 5 05.04.25 long easy Morning Run 22.0 km 5:21 /km 130 bpm 114 88 41 Fri 28 Mar 2025 Fri 28 28.03.25 recovery Afternoon Run 7.4 km 5:35 /km 135 bpm 36 36 24 Wed 26 Mar 2025 Wed 26 26.03.25 recovery Morning Run 7.8 km 5:36 /km 138 bpm 38 41 28 Sat 22 Mar 2025 Sat 22 22.03.25 long steady Morning Run 30.0 km 4:54 /km 145 bpm 170 169 172 Fri 21 Mar 2025 Fri 21 21.03.25 recovery Afternoon Run 8.8 km 5:37 /km 130 bpm 43 37 17 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 Tue 11 Mar 2025 Tue 11 11.03.25 long workout 3×6min Hills 14.2 km 6:49 /km 140 bpm 85 101 73 Sat 8 Mar 2025 Sat 8 08.03.25 long steady Morning Run 24.3 km 4:56 /km 151 bpm 136 158 194 Fri 7 Mar 2025 Fri 7 07.03.25 recovery Afternoon Run 4.9 km 5:47 /km 126 bpm 23 21 7 Fri 21 Feb 2025 Fri 21 21.02.25 recovery Afternoon Run 7.3 km 5:44 /km 123 bpm 34 28 10 Wed 19 Feb 2025 Wed 19 19.02.25 recovery Afternoon Run 9.3 km 5:46 /km 131 bpm 43 41 19 Sat 15 Feb 2025 Sat 15 15.02.25 long easy Morning Run 22.0 km 5:21 /km 149 bpm 116 147 167 Fri 14 Feb 2025 Fri 14 14.02.25 recovery Afternoon Run 7.8 km 5:43 /km 132 bpm 37 35 21 Tue 11 Feb 2025 Tue 11 11.02.25 recovery Lunch Run 10.7 km 5:38 /km 132 bpm 51 47 21 Sun 2 Feb 2025 Sun 2 02.02.25 recovery Afternoon Run 8.6 km 5:42 /km 136 bpm 41 43 28 Sat 1 Feb 2025 Sat 1 01.02.25 long recovery Afternoon Run 21.1 km 5:40 /km 137 bpm 101 108 84 Thu 30 Jan 2025 Thu 30 30.01.25 recovery Afternoon Run 8.7 km 5:44 /km 132 bpm 41 41 21 Fri 24 Jan 2025 Fri 24 24.01.25 recovery Afternoon Run 7.7 km 5:39 /km 134 bpm 37 37 21 Mon 13 Jan 2025 Mon 13 13.01.25 long recovery Lunch Run 18.8 km 5:55 /km 129 bpm 99 84 44 Sun 12 Jan 2025 Sun 12 12.01.25 recovery Afternoon Run 10.1 km 6:08 /km 125 bpm 44 41 15 Fri 10 Jan 2025 Fri 10 10.01.25 long workout 12×400@3:40workout 16.8 km 5:50 /km 141 bpm 100 103 83 Thu 9 Jan 2025 Thu 9 09.01.25 recovery Afternoon Run 9.7 km 6:19 /km 126 bpm 42 41 15 Wed 8 Jan 2025 Wed 8 08.01.25 recovery Afternoon Run 8.1 km 5:49 /km 141 bpm 38 46 43 Mon 6 Jan 2025 Mon 6 06.01.25 recovery Afternoon Run 8.7 km 6:11 /km 124 bpm 38 37 13 Sun 5 Jan 2025 Sun 5 05.01.25 recovery Afternoon Run 10.1 km 5:58 /km 130 bpm 46 46 19 Sat 4 Jan 2025 Sat 4 04.01.25 long workout vo2max 5k-pace 8×1km 8*1@3:45 19.8 km 5:37 /km 143 bpm 126 125 109 Fri 3 Jan 2025 Fri 3 03.01.25 recovery Afternoon Run 10.0 km 5:52 /km 133 bpm 47 47 20 Thu 2 Jan 2025 Thu 2 02.01.25 recovery Afternoon Run 9.6 km 5:58 /km 133 bpm 43 46 23 Fri 27 Dec 2024 Fri 27 27.12.24 recovery Afternoon Run 9.0 km 5:32 /km 136 bpm 44 46 29 Thu 26 Dec 2024 Thu 26 26.12.24 recovery Afternoon Run 8.5 km 5:51 /km 131 bpm 39 38 15 Sat 21 Dec 2024 Sat 21 21.12.24 recovery Afternoon Run 8.1 km 5:44 /km 123 bpm 38 29 11 Mon 16 Dec 2024 Mon 16 16.12.24 recovery Afternoon Run 8.8 km 5:44 /km 130 bpm 43 39 17 Sun 15 Dec 2024 Sun 15 15.12.24 recovery Afternoon Run 9.0 km 6:14 /km 121 bpm 41 33 12 Thu 12 Dec 2024 Thu 12 12.12.24 recovery Afternoon Run 9.0 km 6:02 /km 123 bpm 41 33 13 Wed 11 Dec 2024 Wed 11 11.12.24 recovery Afternoon Run 15.0 km 5:54 /km 124 bpm 71 55 21 Mon 9 Dec 2024 Mon 9 09.12.24 recovery Evening Run 12.0 km 5:46 /km 120 bpm 56 40 15 Sun 8 Dec 2024 Sun 8 08.12.24 recovery Afternoon Run 12.2 km 5:48 /km 122 bpm 57 43 16 Sat 7 Dec 2024 Sat 7 07.12.24 long workout WU + 20@4:20 +8*(200/200) + CDlong 30.0 km 5:03 /km 147 bpm 186 178 188 Fri 6 Dec 2024 Fri 6 06.12.24 recovery Afternoon Run 8.0 km 5:41 /km 130 bpm 39 34 15 Thu 5 Dec 2024 Thu 5 05.12.24 recovery Afternoon Run 11.0 km 5:34 /km 132 bpm 53 49 19 Wed 4 Dec 2024 Wed 4 04.12.24 recovery Afternoon Run 8.8 km 5:53 /km 128 bpm 41 37 14 Mon 2 Dec 2024 Mon 2 02.12.24 recovery Afternoon Run 9.1 km 5:57 /km 122 bpm 42 32 12 Sun 1 Dec 2024 Sun 1 01.12.24 recovery Afternoon Run 11.8 km 5:53 /km 124 bpm 54 44 17 Sat 30 Nov 2024 Sat 30 30.11.24 long easy Morning Run 26.7 km 5:23 /km 136 bpm 137 126 92 Thu 28 Nov 2024 Thu 28 28.11.24 recovery Afternoon Run 11.2 km 5:39 /km 130 bpm 56 48 20 Mon 25 Nov 2024 Mon 25 25.11.24 recovery Afternoon Run 10.2 km 5:41 /km 129 bpm 50 41 15 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 Thu 21 Nov 2024 Thu 21 21.11.24 recovery Afternoon Run 8.2 km 5:46 /km 124 bpm 39 29 11 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 Thu 14 Nov 2024 Thu 14 14.11.24 long easy Morning Run 17.9 km 5:20 /km 137 bpm 90 86 67 Wed 13 Nov 2024 Wed 13 13.11.24 recovery Evening Run 11.3 km 5:35 /km 127 bpm 54 43 16 Sun 10 Nov 2024 Sun 10 10.11.24 recovery Afternoon Run 10.3 km 5:48 /km 120 bpm 48 34 13 Sat 9 Nov 2024 Sat 9 09.11.24 recovery Lunch Run 11.0 km 5:47 /km 130 bpm 52 48 18 Sat 2 Nov 2024 Sat 2 02.11.24 long steady Afternoon Run 21.0 km 4:50 /km 144 bpm 122 113 120 Wed 30 Oct 2024 Wed 30 30.10.24 recovery Lunch Run 11.3 km 5:43 /km 130 bpm 55 50 19 Sun 20 Oct 2024 Sun 20 20.10.24 recovery Morning Run 11.7 km 5:47 /km 120 bpm 57 38 15 Sat 19 Oct 2024 Sat 19 19.10.24 recovery Afternoon Run 13.4 km 5:42 /km 136 bpm 66 69 42 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 18 Oct 2024 Fri 18 18.10.24 recovery Morning Run 12.3 km 6:00 /km 125 bpm 58 48 18 Sat 12 Oct 2024 Sat 12 12.10.24 long steady Morning Run 30.1 km 5:11 /km 143 bpm 163 167 175 Sat 5 Oct 2024 Sat 5 05.10.24 long easy Morning Run 22.3 km 5:33 /km 131 bpm 112 93 40 Fri 4 Oct 2024 Fri 4 04.10.24 long steady Morning Run 24.5 km 4:52 /km 143 bpm 143 127 127 Thu 3 Oct 2024 Thu 3 03.10.24 long recovery Morning Run 21.2 km 5:38 /km 137 bpm 106 107 70 Sat 28 Sep 2024 Sat 28 28.09.24 long easy Morning Run 27.9 km 5:24 /km 135 bpm 145 131 81 Fri 20 Sep 2024 Fri 20 20.09.24 long workout repetition 6×1.2km 6*(1@3:50+0.2@3:20/0.3) 16.5 km 5:33 /km 137 bpm 114 89 63 Mon 16 Sep 2024 Mon 16 16.09.24 recovery Morning Run 12.3 km 5:39 /km 126 bpm 64 47 22 Sun 15 Sep 2024 Sun 15 15.09.24 recovery Morning Run 10.2 km 5:41 /km 123 bpm 51 36 14 Sat 14 Sep 2024 Sat 14 14.09.24 recovery Morning Run 1.3 km 6:10 /km 125 bpm 6 5 2 Sat 14 Sep 2024 Sat 14 14.09.24 recovery Morning Run 5.6 km 5:44 /km 131 bpm 28 24 10 Fri 13 Sep 2024 Fri 13 13.09.24 long easy Afternoon Run 24.0 km 5:21 /km 137 bpm 125 119 88 Tue 10 Sep 2024 Tue 10 10.09.24 recovery Morning Run 10.0 km 5:43 /km 120 bpm 50 32 13 Sat 7 Sep 2024 Sat 7 07.09.24 long easy Morning Run 25.0 km 5:29 /km 134 bpm 128 116 64 Tue 3 Sep 2024 Tue 3 03.09.24 recovery Morning Run 7.9 km 6:13 /km 107 bpm 36 19 8 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 recovery Morning Run 1.4 km 6:10 /km 121 bpm 7 5 2 Wed 28 Aug 2024 Wed 28 28.08.24 recovery Morning Run 10.1 km 5:51 /km 113 bpm 49 27 11 Mon 26 Aug 2024 Mon 26 26.08.24 recovery Morning Run 10.2 km 5:52 /km 116 bpm 49 30 12 Sun 25 Aug 2024 Sun 25 25.08.24 recovery Morning Run 10.3 km 5:46 /km 119 bpm 50 33 13 Sat 24 Aug 2024 Sat 24 24.08.24 recovery Morning Run 7.2 km 5:56 /km 130 bpm 34 32 17 Sat 24 Aug 2024 Sat 24 24.08.24 recovery Morning Run 1.5 km 5:45 /km 129 bpm 7 6 2 Tue 20 Aug 2024 Tue 20 20.08.24 recovery Morning Run 10.0 km 5:53 /km 110 bpm 48 26 11 Sat 17 Aug 2024 Sat 17 17.08.24 long easy Morning Run 22.3 km 5:25 /km 137 bpm 116 112 95 Wed 14 Aug 2024 Wed 14 14.08.24 recovery Morning Run 1.3 km 7:45 /km 93 bpm 5 3 1 Tue 13 Aug 2024 Tue 13 13.08.24 recovery Morning Run 10.3 km 5:52 /km 113 bpm 50 28 12 Sun 11 Aug 2024 Sun 11 11.08.24 recovery Morning Run 10.3 km 5:47 /km 116 bpm 50 30 12 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 recovery Lunch Run 2.4 km 6:03 /km 134 bpm 11 12 5 Fri 9 Aug 2024 Fri 9 09.08.24 recovery Lunch Run 1.2 km 7:53 /km 130 bpm 5 7 4 Fri 9 Aug 2024 Fri 9 09.08.24 recovery Morning Run 1.6 km 5:52 /km 118 bpm 8 5 2 Thu 8 Aug 2024 Thu 8 08.08.24 recovery Morning Run 10.1 km 5:43 /km 119 bpm 50 32 13 Mon 29 Jul 2024 Mon 29 29.07.24 recovery Morning Run 10.2 km 5:38 /km 130 bpm 52 43 21 Sun 28 Jul 2024 Sun 28 28.07.24 long workout repetition 18×200m Morning Run 15.3 km 6:21 /km 145 bpm 122 112 103 Sat 27 Jul 2024 Sat 27 27.07.24 long steady Morning Run 21.9 km 5:12 /km 144 bpm 117 127 131 Fri 26 Jul 2024 Fri 26 26.07.24 recovery Lunch Run 14.2 km 5:42 /km 133 bpm 69 67 33 Wed 24 Jul 2024 Wed 24 24.07.24 recovery Evening Run 10.1 km 6:00 /km 121 bpm 47 35 14 Tue 23 Jul 2024 Tue 23 23.07.24 recovery Morning Run 12.6 km 5:53 /km 130 bpm 60 55 21 Mon 22 Jul 2024 Mon 22 22.07.24 long workout 2*(4*(200/200+400/200)@3:00-3:10/10') 16.3 km 6:24 /km 140 bpm 118 107 85 Sun 21 Jul 2024 Sun 21 21.07.24 recovery Morning Run 11.0 km 6:17 /km 125 bpm 49 45 17 Sat 20 Jul 2024 Sat 20 20.07.24 long steady Lunch Run 17.8 km 5:12 /km 142 bpm 96 99 96 Fri 19 Jul 2024 Fri 19 19.07.24 long workout repetition 11×200m Morning Runworkout 14.0 km 6:32 /km 143 bpm 100 101 85 Thu 18 Jul 2024 Thu 18 18.07.24 recovery Lunch Run 11.2 km 5:40 /km 133 bpm 57 53 29 Tue 16 Jul 2024 Tue 16 16.07.24 long workout threshold 2×1.5km Lunch Run 16.8 km 6:05 /km 145 bpm 114 120 105 Sun 14 Jul 2024 Sun 14 14.07.24 recovery Afternoon Run 12.1 km 5:57 /km 125 bpm 57 47 18 Sat 13 Jul 2024 Sat 13 13.07.24 long workout (4*0.2+2*0.4+0.6+2*0.4+4*0.2)@3:20 22.1 km 6:14 /km 138 bpm 136 133 95 Fri 12 Jul 2024 Fri 12 12.07.24 recovery Lunch Run 11.0 km 6:04 /km 138 bpm 51 62 47 Thu 11 Jul 2024 Thu 11 11.07.24 recovery Afternoon Run 14.3 km 5:38 /km 134 bpm 71 68 42 Tue 9 Jul 2024 Tue 9 09.07.24 recovery Afternoon Run 10.9 km 5:47 /km 132 bpm 56 50 28 Mon 8 Jul 2024 Mon 8 08.07.24 recovery Lunch Run 12.1 km 6:12 /km 139 bpm 56 72 63 Sat 6 Jul 2024 Sat 6 06.07.24 long recovery Lunch Run 20.6 km 5:39 /km 142 bpm 104 124 121 Tue 2 Jul 2024 Tue 2 02.07.24 recovery Lunch Run 11.0 km 6:16 /km 126 bpm 49 47 17 Mon 1 Jul 2024 Mon 1 01.07.24 long workout repetition 5×200m Lunch Run 15.2 km 6:20 /km 145 bpm 105 108 102 Sat 29 Jun 2024 Sat 29 29.06.24 long easy Lunch Run 24.7 km 5:37 /km 144 bpm 125 154 163 Thu 27 Jun 2024 Thu 27 27.06.24 recovery Lunch Run 11.8 km 5:37 /km 133 bpm 59 54 32 Wed 26 Jun 2024 Wed 26 26.06.24 recovery Lunch Run 11.0 km 5:54 /km 131 bpm 53 50 24 Tue 25 Jun 2024 Tue 25 25.06.24 recovery Afternoon Run 11.0 km 6:04 /km 128 bpm 51 48 19 Mon 24 Jun 2024 Mon 24 24.06.24 recovery Lunch Run 8.5 km 7:17 /km 117 bpm 37 33 13 Sun 23 Jun 2024 Sun 23 23.06.24 recovery Lunch Run 11.0 km 6:57 /km 118 bpm 47 40 16 Fri 21 Jun 2024 Fri 21 21.06.24 recovery נדפקתי 8.0 km 8:03 /km 116 bpm 35 33 13 Thu 20 Jun 2024 Thu 20 20.06.24 recovery Lunch Run 14.2 km 5:44 /km 130 bpm 70 62 31 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 Mon 17 Jun 2024 Mon 17 17.06.24 recovery Morning Run 11.0 km 6:05 /km 127 bpm 51 46 18 Sat 15 Jun 2024 Sat 15 15.06.24 long recovery Lunch Run 20.4 km 6:29 /km 132 bpm 95 107 60 Fri 14 Jun 2024 Fri 14 14.06.24 recovery Afternoon Run 12.1 km 6:25 /km 126 bpm 53 52 19 Thu 13 Jun 2024 Thu 13 13.06.24 recovery זוזו 5.6 km 6:17 /km 125 bpm 25 23 8 Thu 13 Jun 2024 Thu 13 13.06.24 long workout 10*400workout 13.2 km 6:50 /km 138 bpm 91 89 66 Mon 10 Jun 2024 Mon 10 10.06.24 long workout vo2max 6×150m Afternoon Run 12.5 km 8:28 /km 134 bpm 68 90 50 Sun 9 Jun 2024 Sun 9 09.06.24 recovery Afternoon Run 11.0 km 6:02 /km 130 bpm 53 50 21 Sat 8 Jun 2024 Sat 8 08.06.24 recovery קל אבל חם 12.6 km 5:54 /km 132 bpm 60 59 30 Sun 2 Jun 2024 Sun 2 02.06.24 recovery זוזו 5.6 km 6:20 /km 125 bpm 25 23 8 Sun 2 Jun 2024 Sun 2 02.06.24 recovery קל 11.0 km 6:01 /km 130 bpm 53 49 21 Sat 1 Jun 2024 Sat 1 01.06.24 long easy בסיסי 19.1 km 5:40 /km 134 bpm 98 93 50 Fri 31 May 2024 Fri 31 31.05.24 long workout vo2max 8×150m עליות 16.1 km 7:51 /km 136 bpm 89 113 76 Thu 30 May 2024 Thu 30 30.05.24 recovery זוזו 5.7 km 6:15 /km 119 bpm 26 20 8 Mon 27 May 2024 Mon 27 27.05.24 recovery Afternoon Run 11.1 km 5:51 /km 135 bpm 55 54 31 Sun 26 May 2024 Sun 26 26.05.24 recovery זוזו 5.5 km 6:06 /km 122 bpm 26 20 7 Sun 26 May 2024 Sun 26 26.05.24 recovery Lunch Run 10.9 km 5:48 /km 130 bpm 54 46 18 Sat 25 May 2024 Sat 25 25.05.24 long workout vo2max 13×150m עליות 13.7 km 10:00 /km 134 bpm 87 109 61 Sat 25 May 2024 Sat 25 25.05.24 recovery Afternoon Run 1.7 km 6:19 /km 121 bpm 7 6 2 Wed 22 May 2024 Wed 22 22.05.24 recovery Afternoon Run 10.9 km 6:36 /km 125 bpm 57 49 27 Tue 21 May 2024 Tue 21 21.05.24 long workout threshold hm-pace 5*8'@4:10/3' 19.3 km 5:47 /km 142 bpm 126 122 104 Mon 20 May 2024 Mon 20 20.05.24 recovery זוזו 5.7 km 6:06 /km 127 bpm 27 24 8 Sun 19 May 2024 Sun 19 19.05.24 recovery זוזו 5.6 km 6:18 /km 123 bpm 26 21 8 Sun 19 May 2024 Sun 19 19.05.24 recovery Lunch Run 8.2 km 7:19 /km 120 bpm 44 36 19 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 Fri 17 May 2024 Fri 17 17.05.24 recovery Morning Run 10.0 km 6:21 /km 124 bpm 46 40 15 Wed 15 May 2024 Wed 15 15.05.24 long workout vo2max 12×150m עליותworkout 14.4 km 7:50 /km 134 bpm 83 94 59 Sun 12 May 2024 Sun 12 12.05.24 long workout threshold hm-pace 2×2km ~ 8'/2' 21.6 km 5:33 /km 139 bpm 136 124 96 Sat 11 May 2024 Sat 11 11.05.24 recovery Morning Run 10.0 km 6:13 /km 124 bpm 47 39 15 Fri 10 May 2024 Fri 10 10.05.24 long recovery Morning Run 15.5 km 5:48 /km 147 bpm 86 108 117 Thu 9 May 2024 Thu 9 09.05.24 long workout vo2max 8×800m Morning Run 16.5 km 5:30 /km 146 bpm 109 108 105 Mon 6 May 2024 Mon 6 06.05.24 long workout vo2max 12×150m Hills 14.2 km 7:14 /km 139 bpm 82 101 76 Sat 4 May 2024 Sat 4 04.05.24 long steady Lunch Run 24.1 km 5:06 /km 155 bpm 137 178 220 Thu 2 May 2024 Thu 2 02.05.24 recovery זוזו 5.4 km 5:59 /km 129 bpm 26 24 9 Wed 1 May 2024 Wed 1 01.05.24 recovery Lunch Run 10.3 km 6:11 /km 130 bpm 52 50 29 Sat 27 Apr 2024 Sat 27 27.04.24 recovery Lunch Run 10.0 km 6:18 /km 120 bpm 49 36 14 Fri 26 Apr 2024 Fri 26 26.04.24 long workout threshold hm-pace 5×8min WU + 5*(8′/2′) + CD 21.1 km 5:13 /km 147 bpm 132 136 141 Thu 25 Apr 2024 Thu 25 25.04.24 recovery Lunch Run 10.6 km 6:05 /km 150 bpm 51 85 97 Mon 22 Apr 2024 Mon 22 22.04.24 recovery Afternoon Run 14.1 km 6:02 /km 134 bpm 71 72 43 Sat 20 Apr 2024 Sat 20 20.04.24 long workout vo2max 10×150m עליותworkout 16.0 km 7:04 /km 138 bpm 90 108 83 Fri 19 Apr 2024 Fri 19 19.04.24 recovery זוזו 10.9 km 5:50 /km 132 bpm 55 50 24 Thu 18 Apr 2024 Thu 18 18.04.24 recovery Afternoon Run 10.9 km 5:56 /km 130 bpm 54 48 22 Sun 14 Apr 2024 Sun 14 14.04.24 long workout vo2max 5×800m 5*(800/200/400/200) 17.0 km 5:25 /km 142 bpm 111 101 95 Sat 13 Apr 2024 Sat 13 13.04.24 recovery Lunch Run 15.3 km 5:53 /km 134 bpm 73 74 42 Thu 11 Apr 2024 Thu 11 11.04.24 long workout hills עליות 13.1 km 7:38 /km 138 bpm 72 98 72 Wed 10 Apr 2024 Wed 10 10.04.24 recovery Lunch Run 10.9 km 5:48 /km 132 bpm 53 49 20 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 Sun 7 Apr 2024 Sun 7 07.04.24 recovery בארפוט 12.2 km 6:04 /km 132 bpm 57 57 23 Fri 5 Apr 2024 Fri 5 05.04.24 long workout vo2max Lunch Run 18.4 km 5:34 /km 144 bpm 108 116 121 Thu 4 Apr 2024 Thu 4 04.04.24 recovery כמה שיותר קל 10.6 km 5:57 /km 133 bpm 50 50 24 Mon 1 Apr 2024 Mon 1 01.04.24 recovery Morning Run 10.0 km 5:54 /km 124 bpm 48 37 14 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 Fri 29 Mar 2024 Fri 29 29.03.24 recovery "Barefoot" test 8.1 km 5:39 /km 138 bpm 40 43 33 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 Fri 8 Mar 2024 Fri 8 08.03.24 recovery Afternoon Run 9.7 km 6:05 /km 122 bpm 45 35 14 Sat 17 Feb 2024 Sat 17 17.02.24 long steady Lunch Run 24.5 km 4:59 /km 144 bpm 146 134 128 Tue 13 Feb 2024 Tue 13 13.02.24 long workout vo2max 4×3km 4*3@3:50 19.3 km 4:44 /km 145 bpm 139 108 94 Sat 10 Feb 2024 Sat 10 10.02.24 long easy Lunch Run 26.1 km 5:27 /km 135 bpm 141 122 73 Fri 9 Feb 2024 Fri 9 09.02.24 long workout vo2max 5@3:50+4@3:50+3@3:50+2@3:50workout 19.9 km 5:10 /km 147 bpm 156 123 120 Thu 8 Feb 2024 Thu 8 08.02.24 long recovery Lunch Run 16.4 km 5:48 /km 132 bpm 83 76 35 Tue 6 Feb 2024 Tue 6 06.02.24 long workout vo2max (2+3+3+3+2)@3:50workout 20.0 km 4:49 /km 144 bpm 149 110 98 Sat 3 Feb 2024 Sat 3 03.02.24 long steady Lunch Run 26.5 km 4:49 /km 141 bpm 168 129 113 Fri 2 Feb 2024 Fri 2 02.02.24 long workout vo2max 2*5@3:50 19.1 km 4:47 /km 144 bpm 137 105 92 Tue 30 Jan 2024 Tue 30 30.01.24 long workout vo2max 5×2km Morning Run 20.7 km 4:38 /km 147 bpm 154 118 120 Sat 27 Jan 2024 Sat 27 27.01.24 long steady Lunch Run 26.1 km 4:45 /km 143 bpm 166 135 135 Tue 23 Jan 2024 Tue 23 23.01.24 long workout vo2max 5k-pace 5×2km 5*2@3:50 + 4@3:55 20.1 km 4:30 /km 150 bpm 148 119 134 Sat 20 Jan 2024 Sat 20 20.01.24 recovery Afternoon Run 2.3 km 5:45 /km 139 bpm 11 13 10 Sat 20 Jan 2024 Sat 20 20.01.24 long steady Morning Run 26.1 km 5:03 /km 145 bpm 153 146 162 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 13 Jan 2024 Sat 13 13.01.24 long workout repetition 7×200m Lunch Run 18.1 km 5:27 /km 143 bpm 110 109 95 Tue 9 Jan 2024 Tue 9 09.01.24 recovery Morning Run 10.1 km 5:45 /km 129 bpm 51 42 15 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 Mon 1 Jan 2024 Mon 1 01.01.24 long workout repetition 4×2km 4*2 + 4*1 📈 3:50 ~> 3:34 20.3 km 5:06 /km 147 bpm 154 128 137 Sat 30 Dec 2023 Sat 30 30.12.23 recovery Lunch Run 5.3 km 5:50 /km 139 bpm 27 30 24 Sat 30 Dec 2023 Sat 30 30.12.23 long steady Morning Runlong 24.8 km 4:50 /km 148 bpm 161 146 158 Thu 28 Dec 2023 Thu 28 28.12.23 long workout repetition (4*2km + 2*1mi)@3:46workout 20.2 km 5:08 /km 142 bpm 151 113 95 Sat 23 Dec 2023 Sat 23 23.12.23 long easy Lunch Run 26.3 km 5:28 /km 133 bpm 147 122 70 Fri 22 Dec 2023 Fri 22 22.12.23 recovery Morning Run 9.2 km 5:47 /km 121 bpm 47 31 12 Wed 20 Dec 2023 Wed 20 20.12.23 recovery Morning Run 8.0 km 5:47 /km 124 bpm 41 29 11 Sat 16 Dec 2023 Sat 16 16.12.23 long steady Morning Run 32.0 km 4:58 /km 150 bpm 190 200 243 Thu 14 Dec 2023 Thu 14 14.12.23 long workout vo2max 2×2km 3+2+2 20.0 km 5:10 /km 142 bpm 138 110 100 Tue 12 Dec 2023 Tue 12 12.12.23 long workout repetition 6×1.6km 6*(1mile@3:45/200m)workout 20.2 km 5:04 /km 147 bpm 148 126 126 Sat 9 Dec 2023 Sat 9 09.12.23 long steady Morning Runlong 30.1 km 5:05 /km 144 bpm 179 171 178 Thu 7 Dec 2023 Thu 7 07.12.23 long workout WU + 1 hour @ 161 bpm (=14.67@4:06) + CDworkout 20.0 km 4:33 /km 150 bpm 138 122 125 Tue 5 Dec 2023 Tue 5 05.12.23 long workout repetition 8×1km 8*(1@3:30/0.2)workout 20.2 km 5:11 /km 143 bpm 151 118 111 Sat 2 Dec 2023 Sat 2 02.12.23 long steady Lunch Runlong 30.1 km 5:00 /km 147 bpm 185 178 207 Tue 28 Nov 2023 Tue 28 28.11.23 long workout repetition 10×800m 10*800@3:30workout 18.1 km 5:18 /km 147 bpm 138 120 127 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 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 recovery Afternoon Run 1.0 km 7:28 /km 111 bpm 4 3 1 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 Tue 7 Nov 2023 Tue 7 07.11.23 long workout 14 * 400m hillsworkout 16.2 km 6:24 /km 138 bpm 114 106 74 Sat 4 Nov 2023 Sat 4 04.11.23 long steady Lunch Runlong 30.4 km 5:10 /km 146 bpm 175 183 198 Thu 2 Nov 2023 Thu 2 02.11.23 recovery Morning Run 10.2 km 6:00 /km 143 bpm 68 66 59 Tue 31 Oct 2023 Tue 31 31.10.23 long workout repetition 10×400m 10*400@3:20/200workout 16.9 km 5:49 /km 139 bpm 117 100 73 Sat 28 Oct 2023 Sat 28 28.10.23 long easy Lunch Runlong 28.0 km 5:28 /km 145 bpm 152 174 192 Fri 27 Oct 2023 Fri 27 27.10.23 long steady Afternoon Run 17.4 km 5:12 /km 136 bpm 99 81 62 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 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 Tue 10 Oct 2023 Tue 10 10.10.23 long workout WU + 2*(8*200Uphill+2*200Downhill) + CD 16.0 km 6:15 /km 142 bpm 114 107 95 Tue 3 Oct 2023 Tue 3 03.10.23 long workout WU + 10*(200/200) + 3km + 10*(200/200) + CD 18.0 km 6:06 /km 138 bpm 122 106 79 Sat 30 Sep 2023 Sat 30 30.09.23 long steady Morning Runlong 30.1 km 5:08 /km 144 bpm 175 168 173 Thu 28 Sep 2023 Thu 28 28.09.23 long workout threshold hm-pace 5×2km 5*(2@4:15-4:00/0.5)workout 17.5 km 5:10 /km 146 bpm 116 107 107 Wed 27 Sep 2023 Wed 27 27.09.23 recovery סליחה 15.3 km 5:53 /km 133 bpm 76 75 41 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 Tue 19 Sep 2023 Tue 19 19.09.23 long workout Some «Hill» Sprintsworkout 12.9 km 7:00 /km 132 bpm 82 74 43 Mon 18 Sep 2023 Mon 18 18.09.23 recovery Lunch Run 12.3 km 5:59 /km 137 bpm 61 68 47 Sat 16 Sep 2023 Sat 16 16.09.23 long easy Morning Runlong 28.0 km 5:23 /km 149 bpm 155 183 227 Sat 9 Sep 2023 Sat 9 09.09.23 long easy Morning Runlong 25.0 km 5:24 /km 148 bpm 137 164 192 Tue 5 Sep 2023 Tue 5 05.09.23 recovery Lunch Run 1.7 km 6:33 /km 137 bpm 8 10 7 Tue 5 Sep 2023 Tue 5 05.09.23 recovery Morning Run 1.0 km 6:17 /km 122 bpm 5 4 1 Sat 2 Sep 2023 Sat 2 02.09.23 long easy Morning Runlong 26.0 km 5:34 /km 144 bpm 137 156 155 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 31 Aug 2023 Thu 31 31.08.23 recovery Ergometria 0.3 km 6:55 /km 149 bpm 0 15 2 Wed 30 Aug 2023 Wed 30 30.08.23 recovery Lunch Run 12.1 km 6:08 /km 136 bpm 58 65 46 Mon 28 Aug 2023 Mon 28 28.08.23 recovery Afternoon Run 10.2 km 6:13 /km 130 bpm 48 46 17 Sat 26 Aug 2023 Sat 26 26.08.23 long easy Lunch Runlong 23.9 km 5:36 /km 145 bpm 126 149 166 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 24 Aug 2023 Thu 24 24.08.23 recovery Afternoon Run 8.1 km 6:30 /km 130 bpm 37 39 16 Wed 23 Aug 2023 Wed 23 23.08.23 recovery Afternoon Run 9.9 km 6:33 /km 127 bpm 45 44 16 Mon 21 Aug 2023 Mon 21 21.08.23 recovery Morning Run 9.9 km 6:30 /km 134 bpm 45 53 27 Sat 19 Aug 2023 Sat 19 19.08.23 long easy Lunch Run 21.1 km 5:34 /km 152 bpm 113 157 193 Fri 18 Aug 2023 Fri 18 18.08.23 recovery Afternoon Run 8.1 km 6:19 /km 129 bpm 38 37 13 Wed 16 Aug 2023 Wed 16 16.08.23 recovery Afternoon Run 10.4 km 6:18 /km 138 bpm 48 60 43 Mon 14 Aug 2023 Mon 14 14.08.23 recovery Afternoon Run 10.2 km 6:18 /km 136 bpm 47 57 38 Sat 12 Aug 2023 Sat 12 12.08.23 long easy Lunch Runlong 19.8 km 5:39 /km 146 bpm 104 129 144 Wed 9 Aug 2023 Wed 9 09.08.23 recovery Evening Run 8.2 km 6:33 /km 131 bpm 37 41 16 Mon 7 Aug 2023 Mon 7 07.08.23 recovery Afternoon Run 8.2 km 6:02 /km 136 bpm 40 43 29 Fri 4 Aug 2023 Fri 4 04.08.23 recovery Afternoon Run 8.8 km 6:05 /km 131 bpm 43 41 22 Mon 31 Jul 2023 Mon 31 31.07.23 long easy To Decathlon to buy a swimcuplong 22.6 km 5:32 /km 151 bpm 121 163 194 Fri 28 Jul 2023 Fri 28 28.07.23 recovery Morning Run 8.8 km 6:04 /km 140 bpm 43 52 48 Mon 24 Jul 2023 Mon 24 24.07.23 recovery Afternoon Run 8.1 km 5:57 /km 141 bpm 40 48 48 Sat 22 Jul 2023 Sat 22 22.07.23 long easy למכולת הרוסית 24.0 km 5:40 /km 149 bpm 125 167 206 Fri 21 Jul 2023 Fri 21 21.07.23 recovery Evening Run 6.1 km 6:11 /km 132 bpm 29 29 11 Wed 19 Jul 2023 Wed 19 19.07.23 recovery Evening Run 7.2 km 6:07 /km 133 bpm 34 36 18 Mon 17 Jul 2023 Mon 17 17.07.23 recovery Evening Run 8.0 km 6:19 /km 133 bpm 37 40 15 Sat 15 Jul 2023 Sat 15 15.07.23 long recovery Morning Runlong 22.0 km 5:55 /km 149 bpm 110 164 206 Tue 11 Jul 2023 Tue 11 11.07.23 recovery Evening Run 8.5 km 6:21 /km 123 bpm 39 33 13 Mon 10 Jul 2023 Mon 10 10.07.23 recovery Afternoon Run 8.6 km 6:16 /km 134 bpm 40 45 26 Sat 8 Jul 2023 Sat 8 08.07.23 long recovery Morning Run 19.0 km 5:52 /km 137 bpm 97 102 71 Thu 6 Jul 2023 Thu 6 06.07.23 recovery Evening Run 7.9 km 6:26 /km 124 bpm 37 32 12 Mon 3 Jul 2023 Mon 3 03.07.23 recovery Evening Run 8.3 km 5:59 /km 132 bpm 41 40 15 Sat 1 Jul 2023 Sat 1 01.07.23 long easy Morning Run 18.1 km 5:29 /km 146 bpm 100 113 130 Fri 30 Jun 2023 Fri 30 30.06.23 recovery Evening Run 8.2 km 5:56 /km 129 bpm 41 35 13 Thu 29 Jun 2023 Thu 29 29.06.23 recovery Evening Run 8.3 km 5:57 /km 129 bpm 41 35 13 Sun 25 Jun 2023 Sun 25 25.06.23 long recovery Morning Run 16.1 km 6:02 /km 146 bpm 79 113 129 Sat 24 Jun 2023 Sat 24 24.06.23 recovery Lunch Run 8.1 km 6:20 /km 137 bpm 38 46 36 Thu 22 Jun 2023 Thu 22 22.06.23 recovery Evening Run 8.1 km 5:55 /km 130 bpm 41 36 14 Tue 20 Jun 2023 Tue 20 20.06.23 recovery Afternoon Run 8.5 km 5:49 /km 136 bpm 43 42 27 Sun 18 Jun 2023 Sun 18 18.06.23 recovery Morning Run 15.1 km 5:47 /km 140 bpm 77 87 74 Sat 17 Jun 2023 Sat 17 17.06.23 recovery Afternoon Run 8.3 km 6:06 /km 142 bpm 41 52 51 Thu 15 Jun 2023 Thu 15 15.06.23 recovery Lunch Run 8.4 km 6:03 /km 138 bpm 41 47 37 Tue 13 Jun 2023 Tue 13 13.06.23 recovery Morning Run 8.4 km 6:02 /km 134 bpm 41 42 27 Thu 8 Jun 2023 Thu 8 08.06.23 recovery Morning Run 8.3 km 5:52 /km 135 bpm 42 41 25 Tue 6 Jun 2023 Tue 6 06.06.23 recovery Morning Run 8.5 km 5:45 /km 140 bpm 44 47 44 Sun 4 Jun 2023 Sun 4 04.06.23 recovery Afternoon Run 14.0 km 5:56 /km 140 bpm 69 82 67 Sat 3 Jun 2023 Sat 3 03.06.23 recovery Lunch Run 8.3 km 6:02 /km 139 bpm 39 47 40 Tue 30 May 2023 Tue 30 30.05.23 recovery Morning Run 8.3 km 5:55 /km 126 bpm 41 33 13 Sun 28 May 2023 Sun 28 28.05.23 recovery Lunch Run 12.8 km 6:17 /km 148 bpm 62 99 111 Fri 26 May 2023 Fri 26 26.05.23 recovery Afternoon Run 7.8 km 6:27 /km 131 bpm 35 38 18 Wed 24 May 2023 Wed 24 24.05.23 recovery Morning Run 8.1 km 6:27 /km 139 bpm 37 50 39 Mon 22 May 2023 Mon 22 22.05.23 recovery Lunch Run 8.0 km 6:39 /km 143 bpm 36 56 57 Thu 18 May 2023 Thu 18 18.05.23 recovery Morning Run 8.3 km 6:20 /km 135 bpm 39 45 29 Tue 16 May 2023 Tue 16 16.05.23 recovery Afternoon Run 8.0 km 6:58 /km 141 bpm 37 55 50 Sat 13 May 2023 Sat 13 13.05.23 recovery Morning Run 12.8 km 6:06 /km 142 bpm 60 82 78 Wed 10 May 2023 Wed 10 10.05.23 recovery Morning Run 8.4 km 6:14 /km 136 bpm 39 46 34 Mon 8 May 2023 Mon 8 08.05.23 recovery Morning Run 8.4 km 6:14 /km 137 bpm 39 47 31 Fri 5 May 2023 Fri 5 05.05.23 recovery Morning Run 10.0 km 6:32 /km 147 bpm 47 77 85 Tue 2 May 2023 Tue 2 02.05.23 recovery Lunch Run 8.2 km 5:50 /km 140 bpm 41 48 44 Tue 25 Apr 2023 Tue 25 25.04.23 recovery Afternoon Run 8.0 km 6:37 /km 137 bpm 36 48 35 Tue 18 Apr 2023 Tue 18 18.04.23 recovery Lunch Run 8.0 km 5:46 /km 141 bpm 41 46 44 Mon 17 Apr 2023 Mon 17 17.04.23 recovery Evening Run 8.3 km 6:07 /km 132 bpm 40 40 16 Sat 15 Apr 2023 Sat 15 15.04.23 long easy Morning Runlong 23.0 km 5:29 /km 150 bpm 127 162 188 Fri 14 Apr 2023 Fri 14 14.04.23 recovery Afternoon Run 8.2 km 5:58 /km 134 bpm 40 41 25 Wed 12 Apr 2023 Wed 12 12.04.23 recovery Afternoon Run 8.2 km 5:58 /km 129 bpm 40 35 13 Tue 11 Apr 2023 Tue 11 11.04.23 recovery Afternoon Run 8.1 km 5:45 /km 131 bpm 42 35 18 Mon 10 Apr 2023 Mon 10 10.04.23 recovery Evening Run 8.0 km 5:48 /km 128 bpm 41 33 13 Sat 8 Apr 2023 Sat 8 08.04.23 recovery Lunch Run 12.8 km 5:55 /km 145 bpm 63 84 89 Fri 7 Apr 2023 Fri 7 07.04.23 recovery Afternoon Run 8.0 km 6:03 /km 135 bpm 39 41 29 Wed 5 Apr 2023 Wed 5 05.04.23 recovery Afternoon Run 8.1 km 5:57 /km 132 bpm 39 39 18 Mon 3 Apr 2023 Mon 3 03.04.23 recovery Evening Run 7.0 km 6:25 /km 126 bpm 31 33 12 Sun 2 Apr 2023 Sun 2 02.04.23 recovery Afternoon Run 8.2 km 6:01 /km 137 bpm 40 45 31 Wed 29 Mar 2023 Wed 29 29.03.23 recovery Evening Run 8.2 km 5:59 /km 129 bpm 40 36 13 Tue 28 Mar 2023 Tue 28 28.03.23 recovery Afternoon Run 8.7 km 6:28 /km 130 bpm 39 42 17 Wed 22 Mar 2023 Wed 22 22.03.23 recovery Afternoon Run 8.0 km 6:02 /km 125 bpm 39 32 12 Mon 20 Mar 2023 Mon 20 20.03.23 recovery Afternoon Run 8.1 km 6:21 /km 126 bpm 37 34 13 Sat 11 Mar 2023 Sat 11 11.03.23 long recovery Lunch Run 16.2 km 5:55 /km 146 bpm 79 112 125 Thu 9 Mar 2023 Thu 9 09.03.23 recovery Afternoon Run 8.1 km 6:19 /km 126 bpm 37 34 12 Mon 6 Mar 2023 Mon 6 06.03.23 recovery Afternoon Run 8.3 km 5:52 /km 139 bpm 41 47 43 Wed 1 Mar 2023 Wed 1 01.03.23 recovery Lunch Run 8.8 km 5:50 /km 144 bpm 44 55 58 Tue 28 Feb 2023 Tue 28 28.02.23 recovery Afternoon Run 8.4 km 6:12 /km 136 bpm 40 45 28 Sun 26 Feb 2023 Sun 26 26.02.23 recovery Afternoon Run 8.2 km 5:52 /km 132 bpm 42 37 20 Mon 20 Feb 2023 Mon 20 20.02.23 recovery Afternoon Run 8.2 km 6:20 /km 130 bpm 46 38 14 Sat 4 Feb 2023 Sat 4 04.02.23 long LT1 Lunch Runlong 22.8 km 5:08 /km 146 bpm 159 134 154 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 Mon 23 Jan 2023 Mon 23 23.01.23 recovery סוף סוף הצלחתי לשמור על דופק מתחת ל-130 🎉 זה היה עינוי 9.7 km 7:12 /km 128 bpm 49 49 18 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 6 Jan 2023 Fri 6 06.01.23 long steady Lunch Runlong 24.3 km 5:13 /km 144 bpm 164 138 150 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 Sun 18 Dec 2022 Sun 18 18.12.22 long workout vo2max 5k-pace 4×3km 4*3@4:25workout 18.0 km 5:39 /km 148 bpm 150 126 128 Tue 13 Dec 2022 Tue 13 13.12.22 long steady סחרחרlong 24.2 km 5:45 /km 143 bpm 148 145 147 Wed 7 Dec 2022 Wed 7 07.12.22 recovery Afternoon Run 8.0 km 6:26 /km 134 bpm 44 43 24 Mon 5 Dec 2022 Mon 5 05.12.22 long steady Morning Runlong 22.5 km 5:34 /km 153 bpm 141 172 213 Sun 20 Nov 2022 Sun 20 20.11.22 recovery Morning Run 10.5 km 6:23 /km 137 bpm 57 62 40 Fri 18 Nov 2022 Fri 18 18.11.22 recovery תקלה 7.5 km 6:17 /km 145 bpm 41 57 56 Thu 10 Nov 2022 Thu 10 10.11.22 recovery Morning Run 10.4 km 6:09 /km 134 bpm 51 56 31 Sun 6 Nov 2022 Sun 6 06.11.22 recovery Morning Run 8.1 km 6:13 /km 126 bpm 39 34 13 Sun 23 Oct 2022 Sun 23 23.10.22 recovery Morning Run 8.3 km 5:56 /km 135 bpm 44 41 24 Fri 14 Oct 2022 Fri 14 14.10.22 recovery Morning Run 8.4 km 6:08 /km 128 bpm 42 36 14 Tue 11 Oct 2022 Tue 11 11.10.22 recovery 14 under 140long 14.3 km 6:05 /km 135 bpm 72 73 43 Mon 10 Oct 2022 Mon 10 10.10.22 recovery 8 under 130 8.5 km 5:53 /km 126 bpm 45 34 12 Sat 1 Oct 2022 Sat 1 01.10.22 recovery 8 under 130 8.3 km 6:31 /km 123 bpm 39 33 13 Tue 27 Sep 2022 Tue 27 27.09.22 recovery 10 under 130 10.4 km 6:00 /km 127 bpm 53 43 18 Mon 26 Sep 2022 Mon 26 26.09.22 recovery Morning Run 8.3 km 6:09 /km 130 bpm 41 38 17 Sun 18 Sep 2022 Sun 18 18.09.22 recovery Morning Run 8.4 km 6:05 /km 130 bpm 49 38 19 Sat 17 Sep 2022 Sat 17 17.09.22 recovery Evening Run 8.3 km 6:09 /km 132 bpm 42 40 17 Tue 13 Sep 2022 Tue 13 13.09.22 recovery Morning Run 8.5 km 6:12 /km 129 bpm 41 39 19 Sun 11 Sep 2022 Sun 11 11.09.22 recovery Morning Run 0.2 km 6:48 /km 109 bpm 1 1 0 Fri 9 Sep 2022 Fri 9 09.09.22 recovery 🌙 8 under 130 8.3 km 6:05 /km 127 bpm 42 34 13 Thu 8 Sep 2022 Thu 8 08.09.22 recovery ⛅ Morning Run 8.2 km 5:55 /km 139 bpm 43 45 36 Sun 4 Sep 2022 Sun 4 04.09.22 recovery ⛅ Morning Run 8.2 km 6:11 /km 131 bpm 41 39 20 Wed 31 Aug 2022 Wed 31 31.08.22 recovery ⛅ 8 under 130 8.2 km 6:23 /km 131 bpm 39 40 18 Tue 30 Aug 2022 Tue 30 30.08.22 recovery ⛅ 8 under 130 8.2 km 6:36 /km 128 bpm 38 38 17 Sun 28 Aug 2022 Sun 28 28.08.22 recovery ⛅ 8 under 130 8.1 km 6:23 /km 127 bpm 39 36 15 Fri 26 Aug 2022 Fri 26 26.08.22 recovery ⛅ 8 under 130 8.0 km 6:50 /km 125 bpm 36 35 14 Mon 22 Aug 2022 Mon 22 22.08.22 recovery ⛅ 8 under 130 8.1 km 6:54 /km 125 bpm 36 36 13 Sat 20 Aug 2022 Sat 20 20.08.22 recovery ⛅ 12: 140 12.0 km 6:00 /km 142 bpm 61 76 76 Fri 19 Aug 2022 Fri 19 19.08.22 recovery ⛅ 8: 130 bpm 8.3 km 6:16 /km 128 bpm 41 37 14 Tue 16 Aug 2022 Tue 16 16.08.22 recovery ⛅ Morning Run 7.1 km 6:30 /km 134 bpm 33 39 24 Mon 15 Aug 2022 Mon 15 15.08.22 recovery ⛅ Morning Run 8.7 km 6:56 /km 127 bpm 38 41 15 Sat 13 Aug 2022 Sat 13 13.08.22 recovery ⛅ Morning Runlong 11.6 km 6:16 /km 139 bpm 57 70 61 Fri 12 Aug 2022 Fri 12 12.08.22 recovery ⛅ 7: 130 7.0 km 6:47 /km 124 bpm 31 31 11 Tue 9 Aug 2022 Tue 9 09.08.22 recovery ⛅ Morning Run 7.0 km 6:38 /km 128 bpm 32 33 12 Sun 7 Aug 2022 Sun 7 07.08.22 recovery ⛅ Morning Run 10.4 km 6:17 /km 138 bpm 50 60 50 Sat 6 Aug 2022 Sat 6 06.08.22 recovery ⛅ Morning Run 7.0 km 7:01 /km 130 bpm 30 37 17 Thu 4 Aug 2022 Thu 4 04.08.22 recovery ⛅ Progression 7.0 km 5:52 /km 144 bpm 38 46 46 Wed 3 Aug 2022 Wed 3 03.08.22 recovery ⛅ Morning Run 7.0 km 6:47 /km 136 bpm 31 43 30 Mon 1 Aug 2022 Mon 1 01.08.22 recovery ⛅ Morning Run 7.3 km 6:34 /km 134 bpm 34 40 23 Sat 30 Jul 2022 Sat 30 30.07.22 recovery ⛅ Hate Morning Run 7.0 km 6:50 /km 137 bpm 32 44 33 Thu 28 Jul 2022 Thu 28 28.07.22 recovery ⛅ Morning Run 5.3 km 6:57 /km 136 bpm 24 32 21 Tue 26 Jul 2022 Tue 26 26.07.22 recovery ☀️ Morning Run 8.7 km 6:32 /km 130 bpm 40 44 20 Sat 16 Jul 2022 Sat 16 16.07.22 recovery ☀️ Факми 8.3 km 7:27 /km 136 bpm 35 59 41 Wed 6 Jul 2022 Wed 6 06.07.22 recovery ☀️ Morning Run 8.0 km 6:47 /km 138 bpm 35 52 44 Mon 4 Jul 2022 Mon 4 04.07.22 recovery ☀️ еще на час раньше надо 8.0 km 7:08 /km 135 bpm 33 53 37 Fri 1 Jul 2022 Fri 1 01.07.22 recovery ⛅ Afternoon Run 8.0 km 7:01 /km 138 bpm 34 53 41 Mon 27 Jun 2022 Mon 27 27.06.22 recovery ⛅ Morning Run 7.6 km 7:31 /km 140 bpm 32 57 44 Sat 25 Jun 2022 Sat 25 25.06.22 recovery ⛅ Lunch Run 8.2 km 7:27 /km 142 bpm 34 65 58 Thu 23 Jun 2022 Thu 23 23.06.22 recovery ⛅ Слабоумие и Отвага 7.1 km 6:47 /km 148 bpm 32 58 64 Tue 21 Jun 2022 Tue 21 21.06.22 recovery ⛅ Morning Run 7.4 km 7:20 /km 143 bpm 29 65 58 Sun 12 Jun 2022 Sun 12 12.06.22 recovery ☀️ Morning Run 13.2 km 6:17 /km 145 bpm 65 90 103 Sat 11 Jun 2022 Sat 11 11.06.22 recovery ⛅ Morning Run 8.0 km 6:53 /km 131 bpm 36 42 17 Thu 9 Jun 2022 Thu 9 09.06.22 recovery ⛅ Lunch Run 8.4 km 6:46 /km 144 bpm 39 61 67 Tue 7 Jun 2022 Tue 7 07.06.22 recovery ⛅ Afternoon Run 8.3 km 6:17 /km 150 bpm 41 65 82 Sun 5 Jun 2022 Sun 5 05.06.22 recovery ⛅ Morning Run 12.5 km 5:54 /km 145 bpm 67 81 93 Sat 4 Jun 2022 Sat 4 04.06.22 recovery ⛅ Morning Run 7.2 km 6:52 /km 140 bpm 33 47 40 Thu 2 Jun 2022 Thu 2 02.06.22 recovery ⛅ Morning Run 8.0 km 6:39 /km 136 bpm 37 46 29 Tue 31 May 2022 Tue 31 31.05.22 recovery ⛅ Morning Run 7.2 km 6:52 /km 132 bpm 33 39 17 Sun 29 May 2022 Sun 29 29.05.22 recovery ⛅ Afternoon Run 10.1 km 6:13 /km 143 bpm 50 65 68 Wed 25 May 2022 Wed 25 25.05.22 recovery ⛅ Lunch Run 8.0 km 6:35 /km 140 bpm 38 51 46 Tue 24 May 2022 Tue 24 24.05.22 recovery ⛅ Afternoon Run 7.1 km 6:51 /km 136 bpm 32 42 28 Sun 22 May 2022 Sun 22 22.05.22 recovery ☀️ Lunch Run 10.1 km 6:08 /km 139 bpm 51 58 49 Fri 20 May 2022 Fri 20 20.05.22 recovery ☀️ Afternoon Run 7.3 km 6:21 /km 143 bpm 35 48 52 Thu 19 May 2022 Thu 19 19.05.22 recovery ⛅ Afternoon Run 7.1 km 6:07 /km 140 bpm 36 43 38 Tue 17 May 2022 Tue 17 17.05.22 recovery ⛅ Afternoon Run 7.0 km 6:30 /km 136 bpm 33 41 29 Wed 11 May 2022 Wed 11 11.05.22 recovery ⛅ Evening Run 6.1 km 6:25 /km 142 bpm 30 40 41 Tue 10 May 2022 Tue 10 10.05.22 recovery ⛅ Lunch Run 10.4 km 6:28 /km 136 bpm 50 58 39 Mon 9 May 2022 Mon 9 09.05.22 recovery ⛅ Lunch Run 6.0 km 6:20 /km 138 bpm 29 36 28 Sat 7 May 2022 Sat 7 07.05.22 recovery 🖕🏼🖕🏼🖕🏼 7.2 km 6:47 /km 134 bpm 33 41 27 Sun 24 Apr 2022 Sun 24 24.04.22 recovery ⛅ Ретировался 2.0 km 6:49 /km 132 bpm 9 11 5 Sun 24 Apr 2022 Sun 24 24.04.22 recovery ⛅ ногу подвернул. 5.1 km 6:23 /km 136 bpm 24 28 20 Sat 23 Apr 2022 Sat 23 23.04.22 recovery ⛅ Lunch Run 8.0 km 6:20 /km 137 bpm 38 47 32 Tue 19 Apr 2022 Tue 19 19.04.22 recovery ⛅ Lunch Run 7.2 km 6:39 /km 137 bpm 33 43 33 Sun 17 Apr 2022 Sun 17 17.04.22 recovery ⛅ Afternoon Run 12.2 km 6:03 /km 141 bpm 62 75 78 Sat 16 Apr 2022 Sat 16 16.04.22 recovery 🌧 Afternoon Run 6.1 km 6:46 /km 130 bpm 28 31 11 Tue 12 Apr 2022 Tue 12 12.04.22 recovery ⛅ Afternoon Run 7.1 km 6:11 /km 144 bpm 35 49 53 Sat 9 Apr 2022 Sat 9 09.04.22 recovery ⛅ Lunch Run 6.1 km 6:01 /km 143 bpm 31 38 42 Thu 7 Apr 2022 Thu 7 07.04.22 recovery ⛅ Afternoon Run 7.3 km 6:01 /km 144 bpm 37 48 51 Tue 5 Apr 2022 Tue 5 05.04.22 recovery ⛅ Afternoon Run 7.7 km 6:29 /km 147 bpm 35 60 65 Sun 3 Apr 2022 Sun 3 03.04.22 recovery ⛅ Lunch Run 12.6 km 6:00 /km 147 bpm 64 87 103 Thu 31 Mar 2022 Thu 31 31.03.22 recovery 🌨 Lunch Run 7.2 km 6:10 /km 151 bpm 36 57 71 Tue 29 Mar 2022 Tue 29 29.03.22 recovery ⛅ Afternoon Run 7.1 km 6:33 /km 136 bpm 33 41 26 Sun 27 Mar 2022 Sun 27 27.03.22 recovery 🌨 Afternoon Run 11.3 km 6:10 /km 135 bpm 56 59 37 Sat 26 Mar 2022 Sat 26 26.03.22 recovery ⛅ Afternoon Run 6.5 km 6:02 /km 134 bpm 34 33 17 Tue 22 Mar 2022 Tue 22 22.03.22 recovery ⛅ Lunch Run 6.1 km 6:22 /km 139 bpm 29 37 29 Mon 21 Mar 2022 Mon 21 21.03.22 recovery ⛅ Afternoon Runlong 10.4 km 6:03 /km 147 bpm 53 76 89 Fri 18 Mar 2022 Fri 18 18.03.22 recovery ⛅ Afternoon Run 6.3 km 6:44 /km 131 bpm 28 34 17 Thu 17 Mar 2022 Thu 17 17.03.22 recovery ⛅ Afternoon Run 6.3 km 6:38 /km 130 bpm 29 31 15 Tue 15 Mar 2022 Tue 15 15.03.22 recovery ☀️ Lunch Run 6.4 km 6:56 /km 134 bpm 28 37 21 Sun 13 Mar 2022 Sun 13 13.03.22 recovery ⛅ Afternoon Run 6.3 km 6:37 /km 136 bpm 29 36 23 Fri 11 Mar 2022 Fri 11 11.03.22 recovery ⛅ Afternoon Run 6.0 km 6:43 /km 135 bpm 27 34 21 Sun 27 Feb 2022 Sun 27 27.02.22 recovery ⛅ Нет войне 12.1 km 6:20 /km 145 bpm 59 85 95 Thu 24 Feb 2022 Thu 24 24.02.22 recovery ⛅ Afternoon Run 7.1 km 6:32 /km 141 bpm 34 45 43 Tue 22 Feb 2022 Tue 22 22.02.22 recovery ☁️ Evening Run 6.4 km 6:37 /km 134 bpm 30 35 18 Sun 20 Feb 2022 Sun 20 20.02.22 recovery 🌨 Afternoon Run 11.6 km 6:32 /km 145 bpm 54 84 94 Thu 17 Feb 2022 Thu 17 17.02.22 recovery ⛅ Lunch Run 6.3 km 6:43 /km 133 bpm 29 34 17 Fri 4 Feb 2022 Fri 4 04.02.22 recovery ⛅ Afternoon Run 7.0 km 6:48 /km 132 bpm 31 39 16 Thu 3 Feb 2022 Thu 3 03.02.22 recovery ⛅ Afternoon Run 7.8 km 6:34 /km 134 bpm 36 42 21 Mon 31 Jan 2022 Mon 31 31.01.22 recovery 🌨 Lunch Run 7.7 km 6:58 /km 137 bpm 35 47 34 Wed 12 Jan 2022 Wed 12 12.01.22 recovery ☁️ Afternoon Run 9.1 km 6:06 /km 140 bpm 45 54 45 Sat 8 Jan 2022 Sat 8 08.01.22 recovery ⛅ Afternoon Run 7.6 km 6:22 /km 138 bpm 37 44 32 Thu 6 Jan 2022 Thu 6 06.01.22 recovery ⛅ Afternoon Run 9.6 km 6:20 /km 149 bpm 47 75 92 Tue 4 Jan 2022 Tue 4 04.01.22 recovery ⛅ Afternoon Run 8.0 km 6:09 /km 136 bpm 40 44 29 Mon 3 Jan 2022 Mon 3 03.01.22 recovery ⛅ Lunch Run 10.0 km 6:14 /km 136 bpm 49 56 34 Sun 26 Dec 2021 Sun 26 26.12.21 long recovery ⛅ Lunch Run 18.0 km 5:51 /km 147 bpm 97 123 147 Sat 25 Dec 2021 Sat 25 25.12.21 recovery ⛅ Afternoon Run 10.4 km 5:55 /km 145 bpm 56 70 78 Wed 22 Dec 2021 Wed 22 22.12.21 recovery ☁️ Afternoon Run 6.7 km 6:10 /km 134 bpm 33 34 17 Tue 21 Dec 2021 Tue 21 21.12.21 recovery ☁️ Afternoon Run 7.1 km 6:00 /km 133 bpm 36 35 16 Sun 19 Dec 2021 Sun 19 19.12.21 recovery 🌨 Afternoon Run 10.2 km 6:42 /km 141 bpm 45 76 66 Thu 16 Dec 2021 Thu 16 16.12.21 recovery ⛅ Afternoon Run 10.5 km 6:15 /km 154 bpm 52 94 121 Thu 9 Dec 2021 Thu 9 09.12.21 recovery 🌙 Afternoon Run 8.4 km 6:13 /km 139 bpm 41 50 39 Mon 6 Dec 2021 Mon 6 06.12.21 recovery ⛅ Afternoon Run 10.8 km 6:05 /km 144 bpm 55 70 81 Fri 3 Dec 2021 Fri 3 03.12.21 recovery ☁️ Afternoon Run 9.1 km 6:22 /km 139 bpm 44 55 48 Thu 2 Dec 2021 Thu 2 02.12.21 recovery 🌨 Afternoon Run 9.2 km 6:15 /km 140 bpm 44 56 50 Wed 1 Dec 2021 Wed 1 01.12.21 recovery ☁️ Afternoon Run 7.6 km 6:07 /km 139 bpm 38 44 37 Wed 24 Nov 2021 Wed 24 24.11.21 recovery ⛅ Afternoon Run 8.0 km 5:52 /km 139 bpm 42 44 38 Sun 21 Nov 2021 Sun 21 21.11.21 recovery ⛅ Afternoon Run 10.7 km 6:22 /km 135 bpm 52 59 33 Thu 18 Nov 2021 Thu 18 18.11.21 recovery ⛅ Afternoon Run 8.1 km 6:04 /km 135 bpm 40 43 28 Mon 15 Nov 2021 Mon 15 15.11.21 recovery ☁️ Afternoon Run 7.1 km 6:13 /km 137 bpm 35 40 30 Fri 12 Nov 2021 Fri 12 12.11.21 recovery ☁️ Evening Run 8.1 km 6:14 /km 133 bpm 40 40 17 Thu 11 Nov 2021 Thu 11 11.11.21 recovery ⛅ Afternoon Run 11.0 km 6:02 /km 139 bpm 56 62 49 Wed 10 Nov 2021 Wed 10 10.11.21 recovery ☁️ Прихожу в норму, кажется, тьфу-тьфу-тьфу 8.1 km 6:02 /km 137 bpm 41 42 28 Tue 9 Nov 2021 Tue 9 09.11.21 recovery ⛅ Afternoon Run 11.0 km 5:55 /km 144 bpm 57 69 82 Mon 8 Nov 2021 Mon 8 08.11.21 recovery 🌧 Afternoon Run 8.0 km 6:15 /km 140 bpm 40 48 44 Sat 6 Nov 2021 Sat 6 06.11.21 recovery ⛅ Afternoon Run 8.3 km 6:23 /km 144 bpm 40 57 65 Fri 5 Nov 2021 Fri 5 05.11.21 recovery ⛅ Afternoon Run 6.4 km 6:31 /km 144 bpm 32 44 48 Mon 1 Nov 2021 Mon 1 01.11.21 recovery ☀️ Afternoon Run 4.5 km 6:27 /km 136 bpm 21 25 17 Fri 29 Oct 2021 Fri 29 29.10.21 recovery 🌧 Lunch Run 9.4 km 5:59 /km 144 bpm 50 61 70 Thu 28 Oct 2021 Thu 28 28.10.21 recovery ⛅ Covid-run 8.0 km 6:07 /km 138 bpm 41 46 37 Sun 10 Oct 2021 Sun 10 10.10.21 recovery ⛅ A short jog but a proper one this time 6.5 km 6:05 /km 133 bpm 33 32 15 Wed 22 Sep 2021 Wed 22 22.09.21 recovery 🌧 RWalking 8.2 km 6:46 /km 143 bpm 38 59 59 Sun 19 Sep 2021 Sun 19 19.09.21 long workout 3×6min ⛅ Шаго/бегlong 18.8 km 6:30 /km 140 bpm 91 120 104 Fri 17 Sep 2021 Fri 17 17.09.21 recovery ⛅ Шагобег ~1/1 8.4 km 6:24 /km 136 bpm 42 48 33 Thu 16 Sep 2021 Thu 16 16.09.21 recovery ⛅ RWalking — Tempo 8.2 km 6:30 /km 146 bpm 39 63 70 Wed 15 Sep 2021 Wed 15 15.09.21 recovery ⛅ RWalking 8.0 km 7:04 /km 139 bpm 35 55 43 Tue 14 Sep 2021 Tue 14 14.09.21 recovery ⛅ RWalking @130 7.5 km 7:22 /km 130 bpm 32 41 16 Thu 9 Sep 2021 Thu 9 09.09.21 recovery ⛅ Потрусил. Что? Да! 8.0 km 6:18 /km 142 bpm 40 51 54 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 Thu 2 Sep 2021 Thu 2 02.09.21 recovery ⛅ Still walking... 7.7 km 6:52 /km 136 bpm 35 47 32 Fri 20 Aug 2021 Fri 20 20.08.21 recovery ⛅ Ходьба 10.9 km 7:04 /km 138 bpm 48 72 56 Wed 18 Aug 2021 Wed 18 18.08.21 recovery ⛅ некоторым образом поперемещался в пространстве 11.0 km 7:08 /km 129 bpm 49 56 25 Wed 11 Aug 2021 Wed 11 11.08.21 recovery ⛅ Ходьба: WU + разгон до максимума + CD 11.1 km 6:49 /km 133 bpm 50 62 36 Thu 5 Aug 2021 Thu 5 05.08.21 recovery 🌧 Afternoon Run 7.9 km 6:34 /km 123 bpm 37 32 12 Wed 4 Aug 2021 Wed 4 04.08.21 recovery ⛅ Afternoon Run 2.7 km 6:02 /km 128 bpm 14 11 4 Tue 3 Aug 2021 Tue 3 03.08.21 recovery ⛅ Похромал. Терпимо, но 8.5 km 6:02 /km 128 bpm 44 35 13 Wed 28 Jul 2021 Wed 28 28.07.21 long workout repetition 9×1km ☀️ WU + 8*(1@3:30/0.2) + CDworkout 16.6 km 5:31 /km 148 bpm 154 115 120 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 Sat 17 Jul 2021 Sat 17 17.07.21 recovery ⛅ Lunch Run 8.1 km 6:10 /km 127 bpm 41 35 13 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 Sat 10 Jul 2021 Sat 10 10.07.21 recovery ☀️ Потрусил 10.1 km 5:57 /km 131 bpm 54 46 22 Tue 6 Jul 2021 Tue 6 06.07.21 recovery ☀️ Lunch Run 9.4 km 5:54 /km 136 bpm 49 47 31 Sun 4 Jul 2021 Sun 4 04.07.21 long steady ⛅ L28long 28.3 km 5:25 /km 140 bpm 164 147 134 Sun 27 Jun 2021 Sun 27 27.06.21 long easy ⛅ L26long 26.0 km 5:33 /km 147 bpm 146 167 201 Thu 24 Jun 2021 Thu 24 24.06.21 recovery 🌲 Кроссик 8.1 km 5:58 /km 131 bpm 43 36 16 Sun 20 Jun 2021 Sun 20 20.06.21 long easy ☀️ #fml, #kmp, #вжопубег, #зачем, #зачтоlong 24.0 km 5:41 /km 144 bpm 134 149 167 Thu 17 Jun 2021 Thu 17 17.06.21 recovery ☀️ Morning Run 8.6 km 5:59 /km 128 bpm 45 35 13 Tue 15 Jun 2021 Tue 15 15.06.21 recovery ☀️ A10 10.2 km 6:20 /km 128 bpm 50 45 16 Sun 13 Jun 2021 Sun 13 13.06.21 long steady ☁️ L22long 22.4 km 5:17 /km 148 bpm 134 142 174 Thu 10 Jun 2021 Thu 10 10.06.21 recovery 🌧 Lunch Run 10.1 km 5:57 /km 130 bpm 53 46 17 Tue 8 Jun 2021 Tue 8 08.06.21 recovery 🌧 Afternoon Run 10.0 km 6:03 /km 128 bpm 51 42 15 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 recovery ☀️ Morning Run 3.0 km 6:00 /km 134 bpm 15 15 8 Sat 5 Jun 2021 Sat 5 05.06.21 recovery ☀️ Morning Run 3.3 km 6:11 /km 138 bpm 17 19 13 Fri 4 Jun 2021 Fri 4 04.06.21 recovery ☀️ Afternoon Run 10.0 km 6:04 /km 129 bpm 51 44 16 Thu 3 Jun 2021 Thu 3 03.06.21 recovery ☀️ Morning Run 9.9 km 6:03 /km 128 bpm 51 42 15 Tue 1 Jun 2021 Tue 1 01.06.21 recovery ⛅ A8: 130 8.1 km 5:56 /km 124 bpm 42 31 11 Sun 30 May 2021 Sun 30 30.05.21 recovery ☁️ A8: 130 8.5 km 5:53 /km 127 bpm 46 34 12 Sat 29 May 2021 Sat 29 29.05.21 recovery ☀️ Ложимся обратно спать 6.5 km 6:09 /km 136 bpm 33 35 20 Sat 29 May 2021 Sat 29 29.05.21 recovery ☀️ Morning Run 3.4 km 6:16 /km 141 bpm 17 21 19 Fri 28 May 2021 Fri 28 28.05.21 recovery 🌫️ A8: 130 10.6 km 6:05 /km 129 bpm 54 46 17 Wed 26 May 2021 Wed 26 26.05.21 recovery ☀️ A8: 130 10.1 km 6:06 /km 127 bpm 52 41 15 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 Sun 2 May 2021 Sun 2 02.05.21 long LT1 ☀️ L20: 140long 20.4 km 4:49 /km 145 bpm 137 109 127 Fri 30 Apr 2021 Fri 30 30.04.21 recovery A8: 130 7.8 km 5:59 /km 130 bpm 45 35 15 Sun 11 Apr 2021 Sun 11 11.04.21 long LT1 ☀️ L22: 140long 22.1 km 5:04 /km 145 bpm 162 124 146 Sun 4 Apr 2021 Sun 4 04.04.21 long LT1 ☁️ L26: 140long 26.6 km 5:08 /km 144 bpm 194 147 160 Sun 28 Mar 2021 Sun 28 28.03.21 long tempo ☀️ L20: 140long 22.8 km 4:53 /km 148 bpm 171 134 159 Sun 21 Mar 2021 Sun 21 21.03.21 long steady ⛅ L20: 140long 20.7 km 5:19 /km 143 bpm 145 115 130 Sun 14 Mar 2021 Sun 14 14.03.21 long steady 🌨 L20: 140long 20.0 km 5:42 /km 144 bpm 128 127 146 Sun 7 Mar 2021 Sun 7 07.03.21 long steady 🌨 L18: 140 18.1 km 5:30 /km 142 bpm 119 102 109 Thu 4 Mar 2021 Thu 4 04.03.21 recovery ☁️ A8: 130 11.1 km 6:24 /km 135 bpm 64 60 32 Sun 28 Feb 2021 Sun 28 28.02.21 long steady ☁️ L16: 140long 16.6 km 5:49 /km 144 bpm 107 106 126 Fri 26 Feb 2021 Fri 26 26.02.21 recovery A8: Без контроля 7.0 km 6:45 /km 133 bpm 38 38 19 Sun 14 Feb 2021 Sun 14 14.02.21 recovery ☁️ A8: 130 8.3 km 6:43 /km 134 bpm 45 46 22 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 Sun 24 Jan 2021 Sun 24 24.01.21 long easy ☁️ L18: 140 19.3 km 5:29 /km 143 bpm 109 111 122 Thu 21 Jan 2021 Thu 21 21.01.21 recovery A8: 130 8.2 km 6:00 /km — 41 — — Thu 21 Jan 2021 Thu 21 21.01.21 recovery 🌨 Afternoon Run 7.8 km 6:06 /km 132 bpm 39 37 14 Sun 17 Jan 2021 Sun 17 17.01.21 long easy ⛅ L22: 140long 22.4 km 5:28 /km 144 bpm 122 132 153 Sat 16 Jan 2021 Sat 16 16.01.21 recovery ☁️ A8: 130 8.2 km 6:00 /km 132 bpm 42 39 15 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 Mon 11 Jan 2021 Mon 11 11.01.21 long easy ☁️ L28: 140long 28.0 km 5:32 /km 146 bpm 153 174 215 Thu 7 Jan 2021 Thu 7 07.01.21 recovery ☁️ A10: 130 10.2 km 5:56 /km 131 bpm 52 46 16 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 Sun 3 Jan 2021 Sun 3 03.01.21 long easy ☁️ L34: 140long 34.3 km 5:27 /km 144 bpm 192 202 239 Sat 2 Jan 2021 Sat 2 02.01.21 recovery ☁️ A10: 130 10.1 km 5:59 /km 130 bpm 51 46 19 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 Tue 29 Dec 2020 Tue 29 29.12.20 recovery ☁️ Без контроля 6.2 km 6:08 /km 124 bpm 31 24 9 Sun 27 Dec 2020 Sun 27 27.12.20 long easy ⛅ L34: 140 — ну что, 3000 в этом году сделал, ок норм.long 34.1 km 5:41 /km 145 bpm 181 218 258 Fri 25 Dec 2020 Fri 25 25.12.20 recovery ☁️ A10: 130 10.2 km 6:00 /km 133 bpm 51 49 18 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 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 19 Dec 2020 Sat 19 19.12.20 recovery ☁️ A8: 130 8.1 km 5:56 /km 129 bpm 42 34 12 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 Tue 15 Dec 2020 Tue 15 15.12.20 recovery ☁️ Без контроля 8.2 km 6:08 /km 125 bpm 40 32 12 Sun 13 Dec 2020 Sun 13 13.12.20 long easy ☁️ L30: 140long 25.1 km 5:36 /km 146 bpm 135 161 195 Sun 6 Dec 2020 Sun 6 06.12.20 long steady ☀️ L28: 140long 28.0 km 5:12 /km 144 bpm 163 158 188 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 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 Sun 15 Nov 2020 Sun 15 15.11.20 long steady ☁️ L22: 140long 22.0 km 5:20 /km 141 bpm 128 117 126 Fri 13 Nov 2020 Fri 13 13.11.20 recovery ☁️ Без контроля 8.0 km 5:55 /km 132 bpm 41 36 14 Sun 8 Nov 2020 Sun 8 08.11.20 long easy L18: 140 — ACAB что-то каждый раз теперьlong 18.9 km 5:27 /km 141 bpm 107 102 98 Thu 29 Oct 2020 Thu 29 29.10.20 recovery ⛅ A8: 130 8.1 km 5:51 /km 131 bpm 42 36 13 Tue 27 Oct 2020 Tue 27 27.10.20 recovery ☁️ A8: 130 8.0 km 5:50 /km 132 bpm 42 37 15 Fri 23 Oct 2020 Fri 23 23.10.20 recovery ☁️ A8: 130 8.0 km 5:54 /km 132 bpm 42 36 13 Tue 13 Oct 2020 Tue 13 13.10.20 recovery ☁️ A8: 130 8.0 km 5:53 /km 132 bpm 41 37 14 Mon 12 Oct 2020 Mon 12 12.10.20 recovery ☁️ Без контроля 8.7 km 6:18 /km 130 bpm 42 41 15 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 Thu 1 Oct 2020 Thu 1 01.10.20 recovery ⛅ Secret3: A8: 135 8.0 km 5:51 /km 133 bpm 41 37 16 Tue 22 Sep 2020 Tue 22 22.09.20 recovery 🤮 A8: 140 8.0 km 6:46 /km 137 bpm 40 48 35 Tue 15 Sep 2020 Tue 15 15.09.20 recovery ☀️ A8: 130 8.0 km 6:02 /km 133 bpm 44 39 19 Sun 13 Sep 2020 Sun 13 13.09.20 long steady ⛅ L22: 140long 22.1 km 5:18 /km 144 bpm 134 124 140 Sun 30 Aug 2020 Sun 30 30.08.20 long steady ☁️ L22: 140 🖤 22.0 km 5:05 /km 143 bpm 141 116 116 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 Sat 22 Aug 2020 Sat 22 22.08.20 long easy ⛅ L24: 140 24.0 km 5:41 /km 142 bpm 140 139 142 Sat 15 Aug 2020 Sat 15 15.08.20 long steady ⛅ L22: 140long 22.0 km 5:17 /km 139 bpm 135 110 92 Wed 12 Aug 2020 Wed 12 12.08.20 long workout vo2max 6×2km ⛅ I18: WU + 6 * ( 2@4.04 / 0.4 ) + CDworkout 18.8 km 4:56 /km 151 bpm 148 124 137 Sat 8 Aug 2020 Sat 8 08.08.20 long steady ⛅ L20: ~142 20.0 km 5:18 /km 143 bpm 123 111 111 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 Sun 5 Jul 2020 Sun 5 05.07.20 long LT1 ☁️ L20: ~143long 20.0 km 5:12 /km 143 bpm 149 108 111 Sun 28 Jun 2020 Sun 28 28.06.20 long workout ☀️ L20: ~142long 20.1 km 5:33 /km 142 bpm 156 116 108 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 Wed 17 Jun 2020 Wed 17 17.06.20 recovery ⛅ A8: ~133 8.1 km 6:35 /km 133 bpm 47 42 15 Sun 14 Jun 2020 Sun 14 14.06.20 long steady ☁️ L24: ~142long 24.0 km 5:50 /km 144 bpm 156 150 170 Wed 10 Jun 2020 Wed 10 10.06.20 recovery ☀️ A8: ~133 8.0 km 7:02 /km 135 bpm 44 47 27 Sun 7 Jun 2020 Sun 7 07.06.20 long workout repetition 1×2km ⛅ L22: ~144long 22.3 km 6:10 /km 144 bpm 447 148 163 Wed 3 Jun 2020 Wed 3 03.06.20 recovery 🌧 A8: ~133 8.0 km 6:29 /km 134 bpm 50 42 18 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 Thu 21 May 2020 Thu 21 21.05.20 recovery 🌧 A10: ~133. Птичка 10.1 km 6:30 /km 134 bpm 59 54 23 Sun 17 May 2020 Sun 17 17.05.20 long easy ⛅ L16: ~140 16.0 km 6:11 /km 141 bpm 97 103 91 Sat 16 May 2020 Sat 16 16.05.20 recovery ⛅ Птичка 8.8 km 6:28 /km 134 bpm 52 47 22 Tue 12 May 2020 Tue 12 12.05.20 recovery ⛅ 8@130 — готовлюсь к конкурсу по медленному джогингу 8.2 km 7:24 /km 133 bpm 42 48 18 Mon 11 May 2020 Mon 11 11.05.20 recovery ☀️ Попытка бежать на ~130 10.5 km 7:19 /km 133 bpm 54 62 27 Sun 10 May 2020 Sun 10 10.05.20 long recovery ☁️ 14@140 14.0 km 6:34 /km 143 bpm 81 97 101 Mon 4 May 2020 Mon 4 04.05.20 recovery 🌧 Afternoon Run 10.8 km 6:37 /km 138 bpm 65 66 46 Sun 3 May 2020 Sun 3 03.05.20 recovery ☀️ Lunch Run 11.0 km 6:48 /km 144 bpm 61 83 94 Sat 25 Apr 2020 Sat 25 25.04.20 recovery ☁️ гм-гм 10.0 km 7:18 /km 136 bpm 52 64 40 Thu 23 Apr 2020 Thu 23 23.04.20 recovery ⛅ Lunch Run 10.0 km 6:28 /km 144 bpm 58 69 78 Sun 19 Apr 2020 Sun 19 19.04.20 recovery ☁️ Test Run 9.6 km 6:48 /km 141 bpm 54 65 64 Tue 24 Mar 2020 Tue 24 24.03.20 recovery ☀️ Afternoon Run 9.0 km 6:31 /km 142 bpm 53 61 61 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 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 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 Wed 12 Feb 2020 Wed 12 12.02.20 recovery 🤧 8.1 km 6:35 /km 131 bpm 46 40 16 Sat 8 Feb 2020 Sat 8 08.02.20 recovery A10: 130 — Уходи, болезнь, уходи :( 9.5 km 6:34 /km 129 bpm 55 45 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 Sun 19 Jan 2020 Sun 19 19.01.20 long LT1 L32: 140long 32.0 km 5:18 /km 140 bpm 234 162 139 Tue 14 Jan 2020 Tue 14 14.01.20 recovery A10: 134 8.2 km 7:18 /km 134 bpm 42 49 30 Sun 12 Jan 2020 Sun 12 12.01.20 long easy L32: 135 — эй, где моя карта, чувак?!long 32.0 km 6:11 /km 137 bpm 194 175 117 Sun 5 Jan 2020 Sun 5 05.01.20 long steady 30km <140long 30.0 km 5:38 /km 142 bpm 203 172 165 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 Fri 27 Dec 2019 Fri 27 27.12.19 recovery Afternoon Run 4.5 km 11:33 /km 130 bpm 16 37 13 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 Wed 18 Dec 2019 Wed 18 18.12.19 long workout threshold hm-pace 15×200m 15*(0.8@6:00/0.2@4:50) 16.6 km 5:47 /km 133 bpm 112 77 37 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 Fri 13 Dec 2019 Fri 13 13.12.19 recovery 8@5:50 4.1 km 11:21 /km 132 bpm 14 38 15 Tue 10 Dec 2019 Tue 10 10.12.19 recovery 5@6:00. Заболел. Потрусил. 3.2 km 9:35 /km 132 bpm 13 24 15 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 Wed 4 Dec 2019 Wed 4 04.12.19 long workout threshold 8×1km 2+8*(1<4:45>/0.4)+2 17.2 km 5:33 /km 141 bpm 128 97 89 Tue 3 Dec 2019 Tue 3 03.12.19 recovery 8км до 130 7.4 km 7:39 /km 131 bpm 36 43 15 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 Sat 30 Nov 2019 Sat 30 30.11.19 recovery Пробежался после воды без контроля 4.3 km 6:54 /km 123 bpm 23 18 7 Tue 26 Nov 2019 Tue 26 26.11.19 recovery 8km (120-130) 7.3 km 6:29 /km 128 bpm 42 35 12 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 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 Fri 15 Nov 2019 Fri 15 15.11.19 recovery 8км (~130) 8.0 km 6:45 /km 130 bpm 45 40 14 Tue 12 Nov 2019 Tue 12 12.11.19 recovery 8км (120-130) 8.0 km 6:48 /km 132 bpm 44 43 17 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 Fri 8 Nov 2019 Fri 8 08.11.19 recovery 8 (120-130) — по плану было. 6.3 km 7:09 /km 130 bpm 34 33 12 Tue 5 Nov 2019 Tue 5 05.11.19 recovery Без контроля 8.0 km 6:39 /km 135 bpm 45 46 24 Wed 30 Oct 2019 Wed 30 30.10.19 recovery 8км (120-130) 8.0 km 6:40 /km 129 bpm 45 39 15 Fri 25 Oct 2019 Fri 25 25.10.19 recovery Afternoon Run 8.2 km 7:04 /km 121 bpm 63 39 23 Thu 17 Oct 2019 Thu 17 17.10.19 recovery 8км (120-130) 8.0 km 6:55 /km 129 bpm 43 41 14 Tue 15 Oct 2019 Tue 15 15.10.19 recovery 8км (120-130) 8.0 km 7:23 /km 133 bpm 44 49 24 Sun 13 Oct 2019 Sun 13 13.10.19 recovery 10km (130-140) 10.7 km 6:28 /km 144 bpm 63 74 73 Tue 8 Oct 2019 Tue 8 08.10.19 recovery 8 (120-130) 8.4 km 6:55 /km 134 bpm 47 48 25 Sun 6 Oct 2019 Sun 6 06.10.19 recovery Без контроля темпа, пульса и расстояния. 🌨🌲 8.1 km 6:34 /km 136 bpm 46 46 29 Wed 2 Oct 2019 Wed 2 02.10.19 recovery 8 (120-130) 8.0 km 7:18 /km 131 bpm 42 44 18 Thu 26 Sep 2019 Thu 26 26.09.19 recovery 8 (120-130) 8.0 km 7:00 /km 130 bpm 46 42 15 Tue 24 Sep 2019 Tue 24 24.09.19 recovery 8km (120-130) 8.1 km 7:27 /km 130 bpm 43 45 19 Tue 17 Sep 2019 Tue 17 17.09.19 recovery 8км (120-130) 8.0 km 7:06 /km 135 bpm 48 50 24 Mon 16 Sep 2019 Mon 16 16.09.19 recovery 8км (120-130) failed 6.0 km 7:31 /km 145 bpm 35 52 47 Sun 15 Sep 2019 Sun 15 15.09.19 long easy 14 (130-140) 14.0 km 6:40 /km 155 bpm 93 139 147 Sat 14 Sep 2019 Sat 14 14.09.19 recovery 8км (120-30) 8.0 km 7:18 /km 130 bpm 47 44 15 Tue 10 Sep 2019 Tue 10 10.09.19 recovery 8км (120-130)🌲 8.0 km 7:02 /km 133 bpm 49 45 15 Sat 7 Sep 2019 Sat 7 07.09.19 recovery 8км пульс 120-130 8.1 km 7:05 /km 135 bpm 49 51 27 Wed 4 Sep 2019 Wed 4 04.09.19 recovery 2km разминка 2.2 km 7:42 /km 140 bpm 12 17 12 Sat 31 Aug 2019 Sat 31 31.08.19 recovery Разминка 2.0 km 7:20 /km 144 bpm 11 16 13 Sun 18 Aug 2019 Sun 18 18.08.19 long 20км (пульс 130-140) 20.0 km 7:24 /km 138 bpm — 135 71 Fri 9 Aug 2019 Fri 9 09.08.19 long 18км (пульс 130-140) 18.8 km 6:40 /km 138 bpm — 115 61 Sun 4 Aug 2019 Sun 4 04.08.19 long Morning Run 16.0 km 6:31 /km 146 bpm — 120 115 Sun 28 Jul 2019 Sun 28 28.07.19 long Morning Run 14.1 km 6:31 /km 142 bpm — 95 70