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

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 Tue 18 Aug 2026 Tue 18 18.08.26 workout LT1 progression Afternoon Run 13.0 km 4:59 /km 148 bpm 75 79 107 Thu 23 Jul 2026 Thu 23 23.07.26 workout repetition 12×400m 12×400/40sec 11.8 km 5:05 /km 145 bpm 74 69 90 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 19 May 2026 Tue 19 19.05.26 workout repetition 14×400m Afternoon Run 13.9 km 5:19 /km 144 bpm 88 86 107 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 Wed 8 Apr 2026 Wed 8 08.04.26 workout LT1 Afternoon Run 15.0 km 4:44 /km 146 bpm 87 84 114 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 Wed 25 Mar 2026 Wed 25 25.03.26 LT1 Morning Run 6.5 km 4:13 /km 149 bpm 40 34 48 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 Tue 17 Mar 2026 Tue 17 17.03.26 LT1 Morning Run 7.1 km 4:16 /km 143 bpm 41 33 42 Mon 9 Mar 2026 Mon 9 09.03.26 LT1 Morning Run 7.2 km 4:09 /km 149 bpm 44 37 53 Thu 5 Mar 2026 Thu 5 05.03.26 LT1 Afternoon Run 7.1 km 4:20 /km 146 bpm 41 35 48 Tue 3 Mar 2026 Tue 3 03.03.26 LT1 Morning Run 2.5 km 4:22 /km 144 bpm 14 12 16 Mon 2 Mar 2026 Mon 2 02.03.26 LT1 Morning Run 7.3 km 4:16 /km 148 bpm 43 38 54 Sun 1 Mar 2026 Sun 1 01.03.26 LT1 Morning Run 7.0 km 4:21 /km 151 bpm 42 39 57 Tue 3 Feb 2026 Tue 3 03.02.26 LT1 Morning Run 7.1 km 4:20 /km 144 bpm 44 33 45 Sat 24 Jan 2026 Sat 24 24.01.26 LT1 Morning Run 7.1 km 4:30 /km 143 bpm 42 33 46 Thu 15 Jan 2026 Thu 15 15.01.26 LT1 Morning Run 7.0 km 4:25 /km 135 bpm 43 27 25 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 Fri 9 Jan 2026 Fri 9 09.01.26 LT1 Evening Run 7.4 km 4:23 /km 146 bpm 45 37 52 Fri 9 Jan 2026 Fri 9 09.01.26 LT1 Afternoon Run 7.1 km 4:19 /km 142 bpm 45 32 41 Fri 19 Dec 2025 Fri 19 19.12.25 workout repetition 15×400m 15 × 400 at 3:30 / 40 sec 11.3 km 5:13 /km 141 bpm 77 63 72 Tue 9 Dec 2025 Tue 9 09.12.25 workout repetition 13×400m Afternoon Run 12.0 km 5:08 /km 144 bpm 77 71 86 Tue 11 Nov 2025 Tue 11 11.11.25 workout repetition Lunch Run 3.5 km 4:59 /km 144 bpm 23 20 24 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 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 Thu 11 Sep 2025 Thu 11 11.09.25 workout repetition 7×100m Morning Run 11.2 km 5:23 /km 145 bpm 63 67 93 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 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 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 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 Tue 12 Aug 2025 Tue 12 12.08.25 workout LT1 fm-pace 6×1.2km Morning Run 13.1 km 6:41 /km 144 bpm 81 101 117 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 Mon 16 Jun 2025 Mon 16 16.06.25 workout repetition Afternoon Run 10.7 km 4:54 /km 140 bpm 64 52 60 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 Wed 4 Jun 2025 Wed 4 04.06.25 workout repetition 4×200m Afternoon Run 10.5 km 5:12 /km 133 bpm 60 47 45 Thu 1 May 2025 Thu 1 01.05.25 workout LT1 3×8min 2*2+4*1workout 13.1 km 5:26 /km 151 bpm 91 97 138 Tue 25 Mar 2025 Tue 25 25.03.25 workout repetition 15×200m 15*200 10.2 km 6:26 /km 139 bpm 77 64 54 Tue 4 Mar 2025 Tue 4 04.03.25 workout repetition 6×100m Morning Run 10.8 km 5:38 /km 135 bpm 55 53 32 Tue 12 Nov 2024 Tue 12 12.11.24 workout repetition 10×300m 10*300@3:00 11.9 km 5:42 /km 139 bpm 80 69 50 Wed 16 Oct 2024 Wed 16 16.10.24 workout repetition 10×400m 10 по 400 10.0 km 5:46 /km 138 bpm 80 57 41 Fri 11 Oct 2024 Fri 11 11.10.24 LT1 Lunch Run 16.3 km 4:35 /km 148 bpm 103 91 107 Wed 9 Oct 2024 Wed 9 09.10.24 workout repetition 8×100m Morning Run 14.2 km 5:30 /km 141 bpm 76 79 69 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 Thu 19 Sep 2024 Thu 19 19.09.24 workout repetition 6×200m Morning Run 10.3 km 5:32 /km 123 bpm 56 36 17 Tue 17 Sep 2024 Tue 17 17.09.24 workout repetition 8×800m 8*0.8@3:30/0.2 13.5 km 5:28 /km 131 bpm 99 62 43 Fri 16 Aug 2024 Fri 16 16.08.24 workout repetition 8×200m Lunch Run 13.6 km 6:11 /km 139 bpm 110 86 69 Mon 12 Aug 2024 Mon 12 12.08.24 workout repetition 5×200m 3*3km/2'' + 5*0.2/1' 13.3 km 4:44 /km 143 bpm 96 71 74 Sun 11 Aug 2024 Sun 11 11.08.24 workout repetition Evening Run 10.0 km 5:17 /km 128 bpm 54 38 18 Tue 6 Aug 2024 Tue 6 06.08.24 workout repetition 12×200m Morning Run 11.6 km 5:34 /km 134 bpm 87 62 47 Sat 3 Aug 2024 Sat 3 03.08.24 workout repetition 5×200m Morning Run 13.9 km 5:23 /km 148 bpm 103 93 91 Fri 2 Aug 2024 Fri 2 02.08.24 workout repetition 5×15sec Morning Run 11.3 km 5:16 /km 131 bpm 63 47 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 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 Mon 15 Jul 2024 Mon 15 15.07.24 workout repetition 7×100m Lunch Run 12.3 km 6:07 /km 140 bpm 62 76 63 Wed 10 Jul 2024 Wed 10 10.07.24 workout repetition 5×200m (.4+.6+.8+1.2+.8+.6+.4)@3:50 + 5*(200/200) 12.1 km 6:36 /km 141 bpm 92 81 63 Fri 5 Jul 2024 Fri 5 05.07.24 workout repetition 8×300m Afternoon Run 11.9 km 5:02 /km 151 bpm 74 80 99 Thu 4 Jul 2024 Thu 4 04.07.24 workout repetition 3×400m Morning Run 7.1 km 7:37 /km 118 bpm 42 34 20 Wed 3 Jul 2024 Wed 3 03.07.24 workout repetition 3×30sec Afternoon Run 11.0 km 5:50 /km 138 bpm 58 61 45 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 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 Tue 18 Jun 2024 Tue 18 18.06.24 workout repetition 5×30sec Morning Run 11.0 km 5:59 /km 126 bpm 55 45 19 Wed 12 Jun 2024 Wed 12 12.06.24 workout repetition Lunch Run 13.0 km 5:48 /km 139 bpm 66 72 59 Wed 5 Jun 2024 Wed 5 05.06.24 workout repetition Afternoon Run 10.1 km 5:24 /km 141 bpm 56 55 53 Wed 8 May 2024 Wed 8 08.05.24 workout repetition 5×100m Lunch Run 11.0 km 5:59 /km 134 bpm 57 57 31 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 Tue 2 Apr 2024 Tue 2 02.04.24 workout LT1 3×300m עליות 11.3 km 6:53 /km 143 bpm 57 84 75 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 Wed 20 Mar 2024 Wed 20 20.03.24 workout repetition 11×150m Afternoon Run 10.6 km 5:50 /km 139 bpm 63 60 48 Sat 2 Mar 2024 Sat 2 02.03.24 workout repetition 4×500m Lunch Run 8.0 km 5:47 /km 138 bpm 55 47 38 Sat 24 Feb 2024 Sat 24 24.02.24 LT1 Morning Runlong 16.5 km 4:43 /km 145 bpm 104 87 94 Tue 20 Feb 2024 Tue 20 20.02.24 workout repetition 10×400m Morning Run 14.1 km 4:54 /km 142 bpm 93 74 70 Mon 12 Feb 2024 Mon 12 12.02.24 workout repetition Afternoon Run 10.2 km 5:31 /km 131 bpm 56 44 19 Thu 1 Feb 2024 Thu 1 01.02.24 workout repetition Lunch Run 12.3 km 5:00 /km 135 bpm 74 54 32 Mon 29 Jan 2024 Mon 29 29.01.24 workout repetition Morning Run 12.4 km 5:04 /km 139 bpm 74 60 49 Mon 22 Jan 2024 Mon 22 22.01.24 workout repetition Morning Run 12.2 km 5:25 /km 137 bpm 69 62 44 Wed 17 Jan 2024 Wed 17 17.01.24 workout repetition 6×100m Lunch Run 12.0 km 5:24 /km 132 bpm 68 53 29 Mon 15 Jan 2024 Mon 15 15.01.24 workout repetition Morning Run 11.7 km 5:40 /km 139 bpm 63 64 52 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 Thu 11 Jan 2024 Thu 11 11.01.24 workout repetition 4×100m Morning Run 10.1 km 5:27 /km 132 bpm 56 45 26 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 Tue 2 Jan 2024 Tue 2 02.01.24 workout repetition 11×100m Morning Run 14.1 km 5:29 /km 129 bpm 80 57 29 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 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 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 Mon 11 Dec 2023 Mon 11 11.12.23 workout repetition Lunch Run 14.3 km 5:20 /km 138 bpm 80 70 52 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 Thu 30 Nov 2023 Thu 30 30.11.23 workout repetition 12×400m 12*(400@3:40/400@4:30)workout 18.0 km 4:46 /km 152 bpm 125 121 146 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 Thu 23 Nov 2023 Thu 23 23.11.23 workout repetition 6×800m 6*(800@3:40/400@4:10) 14.4 km 5:00 /km 147 bpm 101 89 98 Tue 21 Nov 2023 Tue 21 21.11.23 workout repetition 8×800m 8*800@3:30 14.0 km 5:28 /km 150 bpm 110 100 112 Tue 14 Nov 2023 Tue 14 14.11.23 workout repetition 8×800m 8*800@3:35 13.5 km 5:37 /km 143 bpm 105 87 77 Wed 8 Nov 2023 Wed 8 08.11.23 workout repetition Afternoon Run 14.5 km 5:24 /km 135 bpm 80 68 42 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 Tue 24 Oct 2023 Tue 24 24.10.23 workout repetition 9×400m 9*400@3:20/200workout 12.0 km 5:26 /km 145 bpm 85 79 78 Mon 23 Oct 2023 Mon 23 23.10.23 workout repetition 4×30sec Afternoon Run 12.2 km 5:19 /km 131 bpm 69 51 24 Wed 18 Oct 2023 Wed 18 18.10.23 workout repetition 8×400m 8*400@3:20/200 11.2 km 5:05 /km 148 bpm 78 73 80 Fri 29 Sep 2023 Fri 29 29.09.23 workout repetition 5×100m Morning Run 12.2 km 5:08 /km 135 bpm 71 55 37 Wed 20 Sep 2023 Wed 20 20.09.23 workout repetition 4×20sec Lunch Run 10.7 km 5:56 /km 130 bpm 54 47 20 Thu 7 Sep 2023 Thu 7 07.09.23 workout repetition 5×100m Afternoon Run 12.1 km 5:32 /km 135 bpm 65 58 39 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 Tue 22 Aug 2023 Tue 22 22.08.23 workout repetition 6×400m Еще 6*400@3:40 6.5 km 7:36 /km 141 bpm 47 53 42 Tue 22 Aug 2023 Tue 22 22.08.23 workout repetition 10×400m 10*400@3:40 7.9 km 5:11 /km 151 bpm 57 57 63 Thu 10 Aug 2023 Thu 10 10.08.23 workout repetition 5×200m Afternoon Run 8.6 km 5:47 /km 147 bpm 57 60 63 Tue 8 Aug 2023 Tue 8 08.08.23 workout repetition 10×100m Evening Run 10.1 km 6:04 /km 136 bpm 54 56 35 Thu 20 Jul 2023 Thu 20 20.07.23 workout repetition 8×400m Evening Run 9.7 km 6:23 /km 132 bpm 68 51 29 Wed 12 Jul 2023 Wed 12 12.07.23 workout repetition Evening Run 9.3 km 6:20 /km 130 bpm 49 44 19 Fri 7 Jul 2023 Fri 7 07.07.23 workout LT1 1×7.5km Afternoon Run 11.3 km 5:20 /km 146 bpm 68 70 71 Tue 4 Jul 2023 Tue 4 04.07.23 workout repetition 3×100m Evening Run 9.0 km 5:51 /km 134 bpm 47 44 27 Thu 13 Apr 2023 Thu 13 13.04.23 workout repetition 5×100m Evening Run 8.8 km 5:44 /km 138 bpm 48 48 33 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 Tue 7 Mar 2023 Tue 7 07.03.23 workout repetition 10×1min Evening Run 8.5 km 5:46 /km 138 bpm 66 48 36 Thu 2 Mar 2023 Thu 2 02.03.23 workout repetition 5×100m Afternoon Run 8.3 km 6:02 /km 135 bpm 45 43 24 Tue 21 Feb 2023 Tue 21 21.02.23 workout repetition 8×100m Lunch Run 10.1 km 5:53 /km 134 bpm 66 54 27 Sat 11 Feb 2023 Sat 11 11.02.23 LT1 Afternoon Run 16.5 km 5:00 /km 144 bpm 119 91 93 Wed 8 Feb 2023 Wed 8 08.02.23 workout repetition 8×800m 8*(0.8@4:09/0.2) 11.7 km 5:18 /km 147 bpm 100 75 75 Tue 7 Feb 2023 Tue 7 07.02.23 workout repetition 8×100m Afternoon Run 11.1 km 5:31 /km 135 bpm 76 54 33 Sat 4 Feb 2023 Sat 4 04.02.23 long LT1 Lunch Runlong 22.8 km 5:08 /km 146 bpm 159 134 154 Tue 31 Jan 2023 Tue 31 31.01.23 workout repetition Afternoon Run 10.4 km 6:09 /km 137 bpm 78 59 41 Mon 30 Jan 2023 Mon 30 30.01.23 workout repetition Afternoon Run 9.5 km 6:25 /km 135 bpm 71 55 34 Wed 25 Jan 2023 Wed 25 25.01.23 workout repetition 10×1km 10 * (1@4:05 / 0.2 km)workout 16.2 km 5:24 /km 147 bpm 147 109 116 Tue 17 Jan 2023 Tue 17 17.01.23 workout repetition 10×100m Morning Run 10.1 km 5:36 /km 138 bpm 68 55 40 Fri 4 Nov 2022 Fri 4 04.11.22 workout LT1 progression 1×8.5km התקדמותworkout 10.7 km 5:01 /km 144 bpm 68 59 58 Fri 2 Sep 2022 Fri 2 02.09.22 workout LT1 2×1km ⛅ 7: every even one — fast 7.3 km 5:49 /km 135 bpm 43 37 28 Wed 10 Aug 2022 Wed 10 10.08.22 workout LT1 fm-pace 2×500m ⛅ Фартлек 7.5 km 6:05 /km 142 bpm 48 49 46 Wed 8 Jun 2022 Wed 8 08.06.22 workout repetition 3×150m ☀️ Lunch Run 8.1 km 6:31 /km 143 bpm 46 56 56 Sat 28 May 2022 Sat 28 28.05.22 workout LT1 ⛅ не, под градом не буду 3.5 km 5:47 /km 139 bpm 21 21 16 Fri 18 Feb 2022 Fri 18 18.02.22 workout repetition 6×100m 🌧 Morning Run 7.6 km 6:57 /km 139 bpm 41 52 35 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 Sat 24 Jul 2021 Sat 24 24.07.21 workout repetition 6×100m ⛅ Плитка 100% 10.1 km 5:42 /km 130 bpm 61 43 22 Thu 22 Jul 2021 Thu 22 22.07.21 workout repetition 8×1km ☀️ 8*(1@3:47/0.2)workout 16.9 km 5:00 /km 147 bpm 129 105 110 Wed 7 Jul 2021 Wed 7 07.07.21 workout repetition 10×75sec ☀️ WU + 10*(0.4@3:20/0.2) + CD 10.3 km 5:52 /km 143 bpm 99 68 65 Fri 2 Jul 2021 Fri 2 02.07.21 workout repetition 8×1km ⛅ WU + 8*(1@3:50/0.2) + CDworkout 14.5 km 4:58 /km 151 bpm 115 95 107 Sat 26 Jun 2021 Sat 26 26.06.21 workout repetition 2×2km ☀️ WU + 2*(2@3:50/2' + 2*(0.5@3:35-3:40/1')) + CD 15.2 km 5:17 /km 149 bpm 119 102 115 Thu 24 Jun 2021 Thu 24 24.06.21 workout repetition 10×100m ☀️ Lunch Run 11.4 km 5:48 /km 132 bpm 67 53 26 Fri 11 Jun 2021 Fri 11 11.06.21 workout repetition 5×100m ☁️ 8 в третьей зоне + 5*100/100 9.1 km 4:55 /km 146 bpm 59 51 60 Wed 2 Jun 2021 Wed 2 02.06.21 workout repetition 19×150m ☀️ WU + 2*(10*(30''/30'')) + CD 12.3 km 5:11 /km 148 bpm 92 80 91 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 Fri 14 May 2021 Fri 14 14.05.21 workout repetition 8×300m ☀️ I09: WU + 8*(0.3@3:20/0.2) + CDworkout 9.1 km 5:47 /km 150 bpm 84 70 77 Sun 9 May 2021 Sun 9 09.05.21 LT1 ☁️ L16: 140long 17.1 km 4:52 /km 150 bpm 117 104 129 Wed 5 May 2021 Wed 5 05.05.21 workout repetition 10×400m ☀️ I13: WU + 10*(0.4@3:40/0.4) + CDworkout 13.3 km 4:55 /km 149 bpm 108 81 92 Sun 2 May 2021 Sun 2 02.05.21 long LT1 ☀️ L20: 140long 20.4 km 4:49 /km 145 bpm 137 109 127 Thu 29 Apr 2021 Thu 29 29.04.21 workout repetition 6×1km ☁️ WU + 6*(1@3:49/0.4) + CD 13.2 km 5:24 /km 144 bpm 107 82 72 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 Wed 14 Apr 2021 Wed 14 14.04.21 workout repetition 3×800m ☀️ I9: WU + 3*(0.8@3:46/0.8) + CD 7.9 km 5:11 /km 152 bpm 68 54 68 Sun 11 Apr 2021 Sun 11 11.04.21 long LT1 ☀️ L22: 140long 22.1 km 5:04 /km 145 bpm 162 124 146 Fri 9 Apr 2021 Fri 9 09.04.21 workout repetition 15×400m ☀️ I13: WU + 15*(0.4@4:00/0.2) + CD 13.4 km 5:19 /km 149 bpm 115 89 97 Thu 8 Apr 2021 Thu 8 08.04.21 LT1 A8: 130 9.3 km 5:12 /km 132 bpm 65 38 17 Wed 7 Apr 2021 Wed 7 07.04.21 workout repetition 3×2km ☀️ I13: WU + 3*(2@4:00/0.4) + CD 13.9 km 5:19 /km 148 bpm 125 92 103 Sun 4 Apr 2021 Sun 4 04.04.21 long LT1 ☁️ L26: 140long 26.6 km 5:08 /km 144 bpm 194 147 160 Sat 3 Apr 2021 Sat 3 03.04.21 workout repetition 10×100m ☀️ A8: 130 + 10*(0.1/0.1) 10.0 km 5:39 /km 136 bpm 76 51 29 Wed 24 Mar 2021 Wed 24 24.03.21 workout LT1 1×3km ⏱️ I17: 2WU + 3*(4@4:12/0.4) + 2WUworkout 14.6 km 5:56 /km 148 bpm 103 111 118 Tue 23 Mar 2021 Tue 23 23.03.21 LT1 🏃 A8: 130 9.2 km 5:13 /km 129 bpm 64 34 12 Fri 19 Mar 2021 Fri 19 19.03.21 LT1 ⏱️ I11: 2WU + 9*(0.4@3:20/0.X) + 2CD 11.1 km 5:03 /km 142 bpm 93 61 58 Fri 12 Mar 2021 Fri 12 12.03.21 LT1 ⏱️ I9: WU + 8*(0.4@3:45/0.2) + CD 10.0 km 5:09 /km 145 bpm 86 59 59 Thu 11 Mar 2021 Thu 11 11.03.21 workout repetition 10×100m ☀️ 4 + 10*(0.1/0.1) + 4 10.2 km 6:12 /km 140 bpm 73 62 47 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 Wed 20 Jan 2021 Wed 20 20.01.21 workout LT1 1×10km ☁️ T16: WU + 10@4:43 + CD 16.1 km 5:09 /km 151 bpm 102 107 128 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 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 Fri 18 Dec 2020 Fri 18 18.12.20 workout LT1 1×10km ☁️ I14: WU + 10@4:40 + CD 14.0 km 5:02 /km 153 bpm 90 98 115 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 Wed 9 Dec 2020 Wed 9 09.12.20 workout LT1 fm-pace 4×3km ☀️ I17: WU + 4*(3@4:34/0.4) + CDworkout 17.3 km 4:47 /km 155 bpm 112 117 148 Thu 12 Nov 2020 Thu 12 12.11.20 workout repetition ⛅ WU + 8*(0.4@4.00/0.2) + CDworkout 9.0 km 5:07 /km 141 bpm 63 49 44 Thu 5 Nov 2020 Thu 5 05.11.20 LT1 ☁️ 10: Прогрессия 10.0 km 4:47 /km 150 bpm 67 61 70 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 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 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 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 Thu 20 Aug 2020 Thu 20 20.08.20 workout repetition 10×100m ☀️ A10: 8@130 + 10*(0.1/0.1) 10.4 km 5:45 /km 138 bpm 64 57 39 Tue 18 Aug 2020 Tue 18 18.08.20 workout repetition 8×400m ☀️ I10: WU + 8 * (0.4@3:35 / 0.4) + CD 9.4 km 5:13 /km 148 bpm 79 61 69 Thu 30 Jul 2020 Thu 30 30.07.20 workout repetition 3×90sec ☀️ 3 * ( 0.5@3:30 / 0.2 ) 5.1 km 5:10 /km 141 bpm 51 27 24 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 Tue 21 Jul 2020 Tue 21 21.07.20 workout repetition 4×400m 🌧 WU + 4*(1@4:20/0.2)+4*(0.4@4.05/0.2) + CDworkout 11.0 km 5:06 /km 148 bpm 90 67 74 Sun 19 Jul 2020 Sun 19 19.07.20 long LT1 🌧 L22: 143long 22.0 km 5:11 /km 145 bpm 166 125 134 Tue 14 Jul 2020 Tue 14 14.07.20 workout repetition 10×400m ☁️ WU+4*(1@4.00/0.2)+10*(0.4@3:50/0.2)+CDworkout 15.8 km 5:15 /km 148 bpm 146 102 106 Thu 9 Jul 2020 Thu 9 09.07.20 workout repetition 20×200m ⛅ WU+20*(0.2@3:30/0.2)+CDworkout 13.0 km 5:28 /km 139 bpm 126 70 56 Sun 5 Jul 2020 Sun 5 05.07.20 long LT1 ☁️ L20: ~143long 20.0 km 5:12 /km 143 bpm 149 108 111 Fri 3 Jul 2020 Fri 3 03.07.20 LT1 🌧 Ко граду был не готов. 6.5 km 5:19 /km 140 bpm 48 34 28 Wed 1 Jul 2020 Wed 1 01.07.20 workout repetition 8×400m ⛅ WU + 8*(0.4@4:15/0.2) + CDworkout 10.6 km 5:16 /km 148 bpm 87 68 73 Thu 18 Jun 2020 Thu 18 18.06.20 workout repetition 9×400m ⛅ I13: WU + 9*(0.4@3:50/recovery) + CD 12.7 km 5:37 /km 142 bpm 113 76 61 Tue 9 Jun 2020 Tue 9 09.06.20 workout repetition 2×2min ☀️ Фартлек. На мне можно после такого шашлыки жарить 12.0 km 5:32 /km 155 bpm 97 95 122 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 Thu 4 Jun 2020 Thu 4 04.06.20 workout repetition 9×400m ⛅ I10: WU + 10*(0.4@max/0.2) + CD 10.0 km 5:54 /km 141 bpm 100 67 54 Thu 28 May 2020 Thu 28 28.05.20 workout repetition 8×400m ☀️ I10: WU + 8*(0.4@4.09/0.2) + CD 10.0 km 5:53 /km 144 bpm 83 67 62 Wed 27 May 2020 Wed 27 27.05.20 LT1 ☁️ В Декатлон и обратно. 2.4 km 5:15 /km 142 bpm 16 16 13 Fri 22 May 2020 Fri 22 22.05.20 workout repetition 10×200m ☁️ WU + 10*(0.2@4.18/0.2@walk) + CD 10.1 km 6:30 /km 132 bpm 76 53 33 Mon 27 Apr 2020 Mon 27 27.04.20 workout LT1 progression 1×5km ⛅ 4@130 + 5@5:00 + 1CD 9.8 km 6:02 /km 145 bpm 67 67 56 Wed 26 Feb 2020 Wed 26 26.02.20 LT1 🌧 Проверка. Без контроля. Успешно 10.0 km 5:17 /km 141 bpm 72 54 49 Sat 22 Feb 2020 Sat 22 22.02.20 LT1 A10 below 130 11.0 km 5:18 /km 129 bpm 80 41 17 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 Tue 4 Feb 2020 Tue 4 04.02.20 LT1 Без контроля. В удовольствие. 10.4 km 5:13 /km 140 bpm 76 53 45 Tue 28 Jan 2020 Tue 28 28.01.20 workout repetition 8×90sec 2+8*(400@4:00/200)+2 9.0 km 5:23 /km 143 bpm 76 53 45 Sun 19 Jan 2020 Sun 19 19.01.20 long LT1 L32: 140long 32.0 km 5:18 /km 140 bpm 234 162 139 Thu 16 Jan 2020 Thu 16 16.01.20 LT1 A10: @6:00 — 125 11.3 km 5:19 /km 125 bpm 79 39 15 Wed 8 Jan 2020 Wed 8 08.01.20 workout repetition 8×90sec 2 + 8*(0.4@4:00/0.2) + 2 9.1 km 5:39 /km 140 bpm 76 52 39 Fri 3 Jan 2020 Fri 3 03.01.20 workout repetition 5×400m Фартлек 12.1 km 5:10 /km 147 bpm 103 72 79 Wed 11 Dec 2019 Wed 11 11.12.19 LT1 8*(1@5:20/1@5:50) — ох, гармин, гармин. 8.3 km 5:19 /km 132 bpm 65 35 14 Fri 29 Nov 2019 Fri 29 29.11.19 workout repetition 9×200m 2 + 9*(0.2<3:30>/0.2) + 2 8.1 km 6:29 /km 144 bpm 76 58 52 Wed 20 Nov 2019 Wed 20 20.11.19 LT1 5<5:40> + 5<5:10> + 5<5:00> 16.0 km 5:13 /km 139 bpm 116 82 63 Tue 19 Nov 2019 Tue 19 19.11.19 workout LT1 1×9km Evening Run 9.4 km 5:29 /km 131 bpm 67 39 16 Wed 13 Nov 2019 Wed 13 13.11.19 workout repetition 2 + 6*(1/0.4) + 2 пора лампы покупать 12.2 km 6:17 /km 135 bpm 90 68 48 Tue 29 Oct 2019 Tue 29 29.10.19 workout repetition Без контроля 8.1 km 5:04 /km 142 bpm 69 42 43 Wed 16 Oct 2019 Wed 16 16.10.19 LT1 5<5:30> + 5<5:00> 10.0 km 5:11 /km 160 bpm 74 82 114 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 Wed 25 Sep 2019 Wed 25 25.09.19 workout repetition 6×1km 2+(1<4:15>/0.2)*6+2 — жара 🔥 11.4 km 5:31 /km 149 bpm 101 80 87 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 Wed 4 Sep 2019 Wed 4 04.09.19 workout repetition (2km<4:50>/400m)*3 + 2km 10.6 km 5:29 /km 148 bpm 92 70 63