Runs

Fri 28 Aug 2026 Fri 28 28.08.26 workout vo2max 12×400m 12×400 / 1m15s 13.5 km 5:26 /km 144 bpm 80 84 103 Tue 25 Aug 2026 Tue 25 25.08.26 workout tempo 3×3km 3×3km 11.5 km 4:38 /km 146 bpm 71 64 83 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 workout threshold 3×2km 3×2km + 3×1km 14.7 km 5:57 /km 148 bpm 98 102 125 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 Tue 11 Aug 2026 Tue 11 11.08.26 workout threshold hm-pace 10×600m 10×600@3:54/400@4:40 13.0 km 4:43 /km 149 bpm 76 78 108 Sun 9 Aug 2026 Sun 9 09.08.26 long workout progression 1×10km Epic fail 24.2 km 5:57 /km 143 bpm 111 155 197 Fri 7 Aug 2026 Fri 7 07.08.26 workout threshold hm-pace 5×2km 5×2km@4:00/2min 17.7 km 4:55 /km 146 bpm 106 102 139 Tue 4 Aug 2026 Tue 4 04.08.26 workout threshold 12×500m 12×500@3:50/500@4:30 17.1 km 4:34 /km 146 bpm 100 90 108 Sat 1 Aug 2026 Sat 1 01.08.26 workout tempo fm-pace 4×2km Afternoon Run 19.0 km 5:04 /km 141 bpm 109 99 121 Tue 28 Jul 2026 Tue 28 28.07.26 workout tempo fm-pace 8×1.5km 8×1.5km/90sec 21.0 km 5:21 /km 145 bpm 127 127 157 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 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 Mon 20 Jul 2026 Mon 20 20.07.26 workout tempo fm-pace 10×1km 10×1km/90sec 13.7 km 4:46 /km 154 bpm 81 93 144 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 Sat 11 Jul 2026 Sat 11 11.07.26 workout vo2max 5k-pace fartlek fartlek between traffic lights 9.1 km 5:13 /km 140 bpm 62 51 54 Wed 8 Jul 2026 Wed 8 08.07.26 workout tempo fm-pace 2×25min 2×25min at 4:04 19.0 km 4:33 /km 147 bpm 111 104 139 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 Fri 3 Jul 2026 Fri 3 03.07.26 workout threshold hm-pace 10×800m 10×800@3:55/400@5:05 18.3 km 4:44 /km 147 bpm 105 106 144 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 Sat 27 Jun 2026 Sat 27 27.06.26 workout threshold hm-pace 10×600m 10×600@3:54/500@4:45 16.2 km 4:43 /km 147 bpm 93 93 129 Tue 23 Jun 2026 Tue 23 23.06.26 workout tempo fm-pace 3×13min 3×13min at 4:05 / 2min 17.3 km 4:50 /km 143 bpm 98 92 110 Mon 22 Jun 2026 Mon 22 22.06.26 workout threshold 6×1km Afternoon Run 8.6 km 4:40 /km 152 bpm 55 54 81 Fri 19 Jun 2026 Fri 19 19.06.26 workout threshold hm-pace 10×500m 10×500@3:55/500@4:40 13.5 km 4:36 /km 153 bpm 78 87 130 Fri 19 Jun 2026 Fri 19 19.06.26 recovery stroller Morning Run 9.4 km 5:35 /km 129 bpm 42 39 22 Tue 16 Jun 2026 Tue 16 16.06.26 workout tempo fm-pace 3×3km 3 x 3km 16.3 km 4:41 /km 146 bpm 94 91 120 Sun 24 May 2026 Sun 24 24.05.26 workout threshold hm-pace 4×2km Night Run 16.0 km 4:48 /km 143 bpm 95 88 95 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 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 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 Thu 14 May 2026 Thu 14 14.05.26 workout CV 10k-pace 8×1km 8 × 1 / 0.2 16.0 km 5:20 /km 148 bpm 103 106 143 Tue 12 May 2026 Tue 12 12.05.26 workout CV 10k-pace 15×600m 15 × 600 / 150 14.0 km 5:33 /km 150 bpm 92 107 149 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 Wed 6 May 2026 Wed 6 06.05.26 workout vo2max 5k-pace 30×300m Afternoon Run 18.6 km 4:50 /km 144 bpm 112 102 124 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 Mon 27 Apr 2026 Mon 27 27.04.26 workout Afternoon Run 10.6 km 5:38 /km 141 bpm 48 62 74 Sat 25 Apr 2026 Sat 25 25.04.26 workout threshold hm-pace 4×2km Lunch Run 14.2 km 4:37 /km 149 bpm 88 84 121 Tue 21 Apr 2026 Tue 21 21.04.26 workout CV 10k-pace 6×1.5km 6 × 1.5@3:42-3:46 13.6 km 4:36 /km 149 bpm 88 81 114 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 Tue 14 Apr 2026 Tue 14 14.04.26 workout Afternoon Run 7.8 km 4:33 /km 150 bpm 46 47 66 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 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 Thu 2 Apr 2026 Thu 2 02.04.26 workout tempo fm-pace 2×2km Afternoon Run 10.2 km 4:52 /km 137 bpm 61 47 50 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 Wed 25 Mar 2026 Wed 25 25.03.26 workout tempo 3×2km Afternoon Run 11.4 km 4:35 /km 145 bpm 68 60 72 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 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 Tue 10 Mar 2026 Tue 10 10.03.26 workout CV 8×1km Night Run 16.0 km 4:00 /km 156 bpm 103 95 148 Wed 25 Feb 2026 Wed 25 25.02.26 workout CV 10k-pace 9×90sec Morning Run 7.0 km 4:35 /km 151 bpm 44 43 62 Fri 20 Feb 2026 Fri 20 20.02.26 workout threshold hm-pace progression 1×10km Afternoon Run 15.1 km 4:29 /km 145 bpm 96 78 104 Tue 17 Feb 2026 Tue 17 17.02.26 workout CV 3×3km Afternoon Run 15.5 km 4:27 /km 150 bpm 101 92 130 Tue 10 Feb 2026 Tue 10 10.02.26 workout threshold 2×5km Morning Run 15.8 km 4:28 /km 153 bpm 100 98 149 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 Thu 5 Feb 2026 Thu 5 05.02.26 workout CV 1×12km Morning Runworkout 15.0 km 4:09 /km 148 bpm 100 76 109 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 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 Tue 20 Jan 2026 Tue 20 20.01.26 workout CV 5k-pace 10×1km 10 × 1km / 200mworkout 17.9 km 4:20 /km 137 bpm 116 70 69 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 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 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 16 Dec 2025 Tue 16 16.12.25 workout threshold hm-pace 2×5km 2 × 5 km at 4:00 / 4 min 15.4 km 4:33 /km 147 bpm 98 86 118 Fri 12 Dec 2025 Fri 12 12.12.25 workout threshold hm-pace 10×1km Afternoon Run 16.1 km 4:37 /km 146 bpm 103 88 116 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 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 Fri 5 Dec 2025 Fri 5 05.12.25 workout threshold hm-pace 30×400m 30×400@4:00/30'' 15.3 km 4:46 /km 153 bpm 97 100 152 Tue 2 Dec 2025 Tue 2 02.12.25 workout threshold hm-pace 7×5min Afternoon Run 14.0 km 4:53 /km 148 bpm 88 87 118 Sat 29 Nov 2025 Sat 29 29.11.25 long workout tempo hm-pace Morning Runlong 25.1 km 5:06 /km 148 bpm 149 161 214 Tue 25 Nov 2025 Tue 25 25.11.25 workout tempo hm-pace 3×5min Morning Run 11.1 km 4:59 /km 137 bpm 63 52 51 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 Wed 19 Nov 2025 Wed 19 19.11.25 workout vo2max 5k-pace 4×400m Lunch Run 7.0 km 5:50 /km 134 bpm 40 36 32 Fri 14 Nov 2025 Fri 14 14.11.25 workout CV 3×1km Lunch Run 10.2 km 4:39 /km 133 bpm 69 41 38 Tue 11 Nov 2025 Tue 11 11.11.25 workout vo2max 6×800m 6*(800@3:50+200@4:30+400@3:40+200@4:30+200@3:30+200) 15.0 km 4:38 /km 152 bpm 103 95 143 Tue 11 Nov 2025 Tue 11 11.11.25 workout repetition Lunch Run 3.5 km 4:59 /km 144 bpm 23 20 24 Fri 7 Nov 2025 Fri 7 07.11.25 workout CV 10k-pace 2×1km Morning Run 11.2 km 5:19 /km 144 bpm 72 67 85 Tue 4 Nov 2025 Tue 4 04.11.25 workout CV 5k-pace 22×400m Morning Run 14.3 km 5:07 /km 148 bpm 94 91 120 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 Wed 29 Oct 2025 Wed 29 29.10.25 workout שחרור 5.5 km 6:35 /km 127 bpm 25 26 15 Thu 23 Oct 2025 Thu 23 23.10.25 workout threshold hm-pace 5×400m Morning Run 7.9 km 5:05 /km 141 bpm 45 41 46 Tue 21 Oct 2025 Tue 21 21.10.25 workout CV 5k-pace 4×1km Afternoon Run 8.7 km 4:50 /km 147 bpm 57 52 69 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 Wed 15 Oct 2025 Wed 15 15.10.25 workout threshold hm-pace 8×1km Lunch Run 13.5 km 4:52 /km 148 bpm 86 81 111 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 Wed 8 Oct 2025 Wed 8 08.10.25 workout threshold 10×1km Lunch Run 14.5 km 4:50 /km 150 bpm 96 92 130 Sat 4 Oct 2025 Sat 4 04.10.25 long workout Lunch Run 15.6 km 6:42 /km 126 bpm 76 72 45 Fri 3 Oct 2025 Fri 3 03.10.25 workout 1×9km Morning Run 11.1 km 6:00 /km 134 bpm 54 56 55 Wed 1 Oct 2025 Wed 1 01.10.25 workout CV 10k-pace 7×1.5km Afternoon Run 17.0 km 5:05 /km 145 bpm 115 98 124 Sat 27 Sep 2025 Sat 27 27.09.25 long workout tempo fm-pace 3×4km Morning Run 28.0 km 5:29 /km 144 bpm 164 175 202 Tue 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 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 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 Mon 15 Sep 2025 Mon 15 15.09.25 workout Lunch Run 12.6 km 5:55 /km 145 bpm 71 86 115 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 Tue 9 Sep 2025 Tue 9 09.09.25 workout tempo hm-pace 12×800m Morning Run 16.6 km 5:01 /km 148 bpm 103 106 144 Mon 8 Sep 2025 Mon 8 08.09.25 workout steady 1×9km Morning Run 11.1 km 5:14 /km 146 bpm 61 66 91 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 Tue 2 Sep 2025 Tue 2 02.09.25 workout tempo hm-pace 20×500m Morning Run 16.4 km 5:21 /km 149 bpm 104 110 148 Mon 1 Sep 2025 Mon 1 01.09.25 workout steady Morning Run 11.1 km 5:39 /km 143 bpm 62 67 84 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 Thu 28 Aug 2025 Thu 28 28.08.25 workout steady 1×8.5km Morning Run 11.1 km 5:25 /km 143 bpm 61 64 80 Tue 26 Aug 2025 Tue 26 26.08.25 workout tempo 20×500m Morning Run 14.8 km 5:31 /km 149 bpm 94 106 139 Mon 25 Aug 2025 Mon 25 25.08.25 workout 2×5min Morning Run 11.1 km 5:32 /km 152 bpm 62 82 128 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 Wed 20 Aug 2025 Wed 20 20.08.25 long workout Morning Run 15.0 km 6:26 /km 141 bpm 93 102 111 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 Thu 7 Aug 2025 Thu 7 07.08.25 workout Morning Run 11.3 km 5:53 /km 139 bpm 57 64 75 Tue 5 Aug 2025 Tue 5 05.08.25 workout 3×1km Morning Run 10.2 km 6:46 /km 126 bpm 48 48 33 Sat 2 Aug 2025 Sat 2 02.08.25 long workout Lunch Run 19.9 km 6:35 /km 138 bpm 98 122 137 Fri 1 Aug 2025 Fri 1 01.08.25 workout Morning Run 12.3 km 7:01 /km 133 bpm 58 71 68 Mon 28 Jul 2025 Mon 28 28.07.25 workout Morning Run 6.1 km 7:40 /km 125 bpm 26 31 21 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 Tue 15 Jul 2025 Tue 15 15.07.25 workout CV 7×1km Morning Run 13.3 km 5:02 /km 150 bpm 90 89 123 Sat 12 Jul 2025 Sat 12 12.07.25 long workout Morning Run 27.0 km 5:48 /km 142 bpm 145 167 211 Thu 10 Jul 2025 Thu 10 10.07.25 workout CV 8×1km Morning Run 14.4 km 5:22 /km 142 bpm 99 84 103 Tue 8 Jul 2025 Tue 8 08.07.25 workout tempo 3×800m Lunch Run 10.0 km 6:05 /km 141 bpm 59 63 67 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 Tue 1 Jul 2025 Tue 1 01.07.25 workout vo2max 5k-pace 8×1km Evening Run 14.5 km 5:22 /km 134 bpm 99 68 65 Mon 30 Jun 2025 Mon 30 30.06.25 workout Night Run 7.9 km 6:12 /km 119 bpm 38 28 11 Mon 30 Jun 2025 Mon 30 30.06.25 workout vo2max Lunch Run 9.8 km 5:23 /km 137 bpm 57 50 51 Thu 26 Jun 2025 Thu 26 26.06.25 workout tempo hm-pace 5×400m Afternoon Run 8.7 km 5:26 /km 134 bpm 48 41 40 Sat 21 Jun 2025 Sat 21 21.06.25 long workout tempo fm-pace 2×1km Morning Run 24.7 km 5:41 /km 140 bpm 141 138 150 Fri 20 Jun 2025 Fri 20 20.06.25 workout Afternoon Run 14.3 km 4:56 /km 133 bpm 73 57 45 Thu 19 Jun 2025 Thu 19 19.06.25 workout Afternoon Run 9.0 km 5:42 /km 133 bpm 51 45 37 Tue 17 Jun 2025 Tue 17 17.06.25 workout CV 10k-pace 6×1km Afternoon Run 15.0 km 4:55 /km 145 bpm 94 84 110 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 11 Jun 2025 Wed 11 11.06.25 workout 10*400/200 10.5 km 5:28 /km 141 bpm 75 61 68 Sun 8 Jun 2025 Sun 8 08.06.25 workout Afternoon Run 8.1 km 5:44 /km 127 bpm 42 34 23 Thu 5 Jun 2025 Thu 5 05.06.25 workout Evening Run 8.0 km 6:07 /km 119 bpm 39 28 12 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 Tue 27 May 2025 Tue 27 27.05.25 workout vo2max 4×1km Afternoon Run 12.1 km 4:53 /km 145 bpm 77 71 93 Wed 21 May 2025 Wed 21 21.05.25 workout vo2max 5k-pace 23×400m 200*400workout 17.5 km 4:46 /km 148 bpm 115 103 146 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 Tue 13 May 2025 Tue 13 13.05.25 workout Afternoon Run 7.8 km 4:59 /km 144 bpm 45 43 57 Tue 6 May 2025 Tue 6 06.05.25 workout vo2max 6×300m Afternoon Run 8.6 km 5:03 /km 155 bpm 58 63 102 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 Mon 28 Apr 2025 Mon 28 28.04.25 workout Step by step 9.9 km 6:59 /km 147 bpm 45 84 113 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 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 Tue 15 Apr 2025 Tue 15 15.04.25 workout vo2max 8×1km 8*1@3:41workout 12.5 km 5:09 /km 150 bpm 91 86 93 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 Mon 7 Apr 2025 Mon 7 07.04.25 workout vo2max 6×400m 3*800@3:42 + 6*400@3:40workout 13.7 km 4:51 /km 149 bpm 86 87 90 Tue 1 Apr 2025 Tue 1 01.04.25 workout CV 10k-pace 10×400m Lunch Run 11.4 km 5:10 /km 149 bpm 68 75 77 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 Thu 20 Mar 2025 Thu 20 20.03.25 workout threshold hm-pace 5×500m Morning Run 12.6 km 5:52 /km 138 bpm 68 74 52 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 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 Wed 26 Feb 2025 Wed 26 26.02.25 workout threshold hm-pace 3×1km Lunch Run 7.7 km 5:15 /km 145 bpm 45 48 49 Sat 22 Feb 2025 Sat 22 22.02.25 workout threshold hm-pace 3×1.5km Lunch Run 10.8 km 5:05 /km 146 bpm 64 62 65 Sat 22 Feb 2025 Sat 22 22.02.25 workout CV Lunch Run 6.9 km 5:19 /km 130 bpm 37 28 15 Tue 18 Feb 2025 Tue 18 18.02.25 workout 6 * (1 + 0.2 / 2') 12.6 km 4:56 /km 150 bpm 80 83 93 Fri 31 Jan 2025 Fri 31 31.01.25 workout CV Afternoon Run 11.4 km 5:37 /km 143 bpm 71 75 70 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 Tue 7 Jan 2025 Tue 7 07.01.25 workout threshold hm-pace 1×8km 8@HMP(4:01-4:05) 13.4 km 5:05 /km 145 bpm 84 81 75 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 Sat 28 Dec 2024 Sat 28 28.12.24 workout threshold 1×4km Afternoon Run 15.4 km 5:13 /km 138 bpm 92 80 67 Wed 25 Dec 2024 Wed 25 25.12.24 workout Morning Run 10.2 km 4:53 /km 155 bpm 65 73 94 Tue 10 Dec 2024 Tue 10 10.12.24 workout CV 5×1km 1@4:00/1@4:30 15.7 km 4:41 /km 141 bpm 97 77 71 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 Tue 3 Dec 2024 Tue 3 03.12.24 workout 10*200 12.0 km 6:42 /km 127 bpm 78 59 31 Sun 1 Dec 2024 Sun 1 01.12.24 workout steady Morning Run 8.5 km 4:59 /km 146 bpm 46 47 52 Fri 29 Nov 2024 Fri 29 29.11.24 workout threshold hm-pace 1×8km 8@4:00 12.0 km 4:32 /km 155 bpm 78 78 98 Tue 26 Nov 2024 Tue 26 26.11.24 workout tempo hm-pace progression 1×6km Morning Run 13.5 km 4:47 /km 143 bpm 82 70 67 Sat 23 Nov 2024 Sat 23 23.11.24 long workout tempo 10×1km WU+20km(1@4:10/1@4:40)+CD 30.0 km 4:48 /km 148 bpm 177 179 186 Wed 20 Nov 2024 Wed 20 20.11.24 workout tempo fm-pace 1×6km Morning Run 11.7 km 4:57 /km 143 bpm 68 63 51 Sat 16 Nov 2024 Sat 16 16.11.24 long workout tempo 7×1km Lunch Run 28.0 km 5:03 /km 147 bpm 158 176 175 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 Thu 31 Oct 2024 Thu 31 31.10.24 workout CV 10k-pace 3×3km 3 * 3@4:00 / 4' 16.9 km 4:51 /km 149 bpm 110 105 108 Tue 29 Oct 2024 Tue 29 29.10.24 workout vo2max 5k-pace 10×1km 10 * 1 km by feel / 1 minute rest 15.1 km 4:54 /km 144 bpm 106 84 79 Tue 22 Oct 2024 Tue 22 22.10.24 workout CV 10k-pace 2×5km 2*5@4:00 13.7 km 4:43 /km 148 bpm 94 81 79 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 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 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 Wed 2 Oct 2024 Wed 2 02.10.24 workout Afternoon Run 13.5 km 5:00 /km 139 bpm 81 66 53 Fri 27 Sep 2024 Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 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 Wed 11 Sep 2024 Wed 11 11.09.24 workout tempo hm-pace 2×5km 2×20min Morning Run 13.7 km 4:37 /km 136 bpm 89 57 51 Sun 8 Sep 2024 Sun 8 08.09.24 workout CV 5×7min 5*7'@4:00/1' 13.3 km 4:51 /km 134 bpm 87 56 46 Thu 5 Sep 2024 Thu 5 05.09.24 workout vo2max 5k-pace 8×1km 8*1@(📈 3:58-3:37)/2' 13.5 km 4:43 /km 147 bpm 92 78 85 Mon 2 Sep 2024 Mon 2 02.09.24 workout CV 10k-pace 4×2km 4*8′@4:00/2′ 11.6 km 4:57 /km 134 bpm 78 51 43 Tue 27 Aug 2024 Tue 27 27.08.24 workout Morning Run 12.5 km 5:47 /km 138 bpm 92 69 55 Wed 21 Aug 2024 Wed 21 21.08.24 workout 10*400/400 11.6 km 5:32 /km 126 bpm 83 47 29 Sun 18 Aug 2024 Sun 18 18.08.24 workout CV 6×1km Morning Run 11.5 km 5:08 /km 128 bpm 76 46 32 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 Sat 3 Aug 2024 Sat 3 03.08.24 workout Morning Run 3.8 km 4:52 /km 139 bpm 26 19 17 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 Wed 31 Jul 2024 Wed 31 31.07.24 workout CV 4×2km Morning Run 12.5 km 4:48 /km 145 bpm 88 70 70 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 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 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 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 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 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 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 Sun 7 Jul 2024 Sun 7 07.07.24 workout CV 5×1.6km 5*1600@4:00/1'30'' 14.0 km 5:33 /km 142 bpm 92 86 69 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 Fri 28 Jun 2024 Fri 28 28.06.24 workout vo2max 5×30sec Afternoon Run 11.2 km 6:19 /km 126 bpm 54 49 21 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 Sun 16 Jun 2024 Sun 16 16.06.24 workout vo2max 5k-pace 6×1km 6*1@3:47 14.0 km 5:51 /km 139 bpm 93 83 61 Thu 13 Jun 2024 Thu 13 13.06.24 long workout 10*400workout 13.2 km 6:50 /km 138 bpm 91 89 66 Wed 12 Jun 2024 Wed 12 12.06.24 workout repetition Lunch Run 13.0 km 5:48 /km 139 bpm 66 72 59 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 Wed 5 Jun 2024 Wed 5 05.06.24 workout repetition Afternoon Run 10.1 km 5:24 /km 141 bpm 56 55 53 Mon 3 Jun 2024 Mon 3 03.06.24 workout vo2max 5k-pace 3×400m Lunch Run 12.0 km 5:30 /km 143 bpm 74 73 69 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 Tue 28 May 2024 Tue 28 28.05.24 workout CV 10k-pace 8×1km Morning Run 15.3 km 5:17 /km 145 bpm 99 96 89 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 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 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 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 Tue 14 May 2024 Tue 14 14.05.24 workout vo2max 5k-pace 5×200m Morning Run 12.2 km 6:19 /km 124 bpm 61 49 23 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 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 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 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 Tue 30 Apr 2024 Tue 30 30.04.24 workout 2×45sec Lunch Run 10.0 km 6:02 /km 134 bpm 52 52 32 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 Wed 24 Apr 2024 Wed 24 24.04.24 workout 40° — הליכה 8.0 km 7:43 /km 133 bpm 39 50 34 Tue 23 Apr 2024 Tue 23 23.04.24 workout CV 5k-pace 3×200m Morning Run 6.9 km 4:57 /km 142 bpm 44 38 33 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 Wed 17 Apr 2024 Wed 17 17.04.24 workout Evening Run 3.7 km 5:49 /km 145 bpm 20 25 26 Tue 16 Apr 2024 Tue 16 16.04.24 workout Lunch Run 12.0 km 7:16 /km 131 bpm 61 70 36 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 Thu 11 Apr 2024 Thu 11 11.04.24 long workout hills עליות 13.1 km 7:38 /km 138 bpm 72 98 72 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 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 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 Mon 18 Mar 2024 Mon 18 18.03.24 workout vo2max 4×100m Morning Run 10.8 km 5:51 /km 124 bpm 52 39 16 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 15 Mar 2024 Fri 15 15.03.24 workout vo2max 5k-pace Lunch Run 14.2 km 5:02 /km 141 bpm 91 77 69 Tue 12 Mar 2024 Tue 12 12.03.24 workout vo2max 10×400m 400/400 — все по настроению 10.3 km 5:13 /km 146 bpm 69 65 68 Thu 7 Mar 2024 Thu 7 07.03.24 workout Lunch Run 9.9 km 5:31 /km 139 bpm 64 54 46 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 Wed 28 Feb 2024 Wed 28 28.02.24 workout vo2max 3×1.5km 3*1.5 11.5 km 4:44 /km 146 bpm 78 65 68 Thu 22 Feb 2024 Thu 22 22.02.24 workout vo2max 3×3km Afternoon Runworkout 15.7 km 4:25 /km 149 bpm 111 89 98 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 Fri 16 Feb 2024 Fri 16 16.02.24 workout vo2max 8×1km 8*1@steady 17.0 km 4:35 /km 146 bpm 116 91 88 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 Mon 12 Feb 2024 Mon 12 12.02.24 workout repetition Afternoon Run 10.2 km 5:31 /km 131 bpm 56 44 19 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 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 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 Thu 1 Feb 2024 Thu 1 01.02.24 workout repetition Lunch Run 12.3 km 5:00 /km 135 bpm 74 54 32 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 Mon 29 Jan 2024 Mon 29 29.01.24 workout repetition Morning Run 12.4 km 5:04 /km 139 bpm 74 60 49 Fri 26 Jan 2024 Fri 26 26.01.24 workout CV 10k-pace 1×12km 12 km (1@3:50/1@4:10)workout 19.5 km 4:36 /km 145 bpm 135 104 104 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 Mon 22 Jan 2024 Mon 22 22.01.24 workout repetition Morning Run 12.2 km 5:25 /km 137 bpm 69 62 44 Thu 18 Jan 2024 Thu 18 18.01.24 workout CV 1×12km Morning Run 16.0 km 4:44 /km 151 bpm 117 98 100 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 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 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 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 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 26 Dec 2023 Tue 26 26.12.23 workout tempo hm-pace 4×3km Afternoon Run 18.0 km 4:37 /km 152 bpm 122 110 126 Thu 21 Dec 2023 Thu 21 21.12.23 workout threshold 10×4min Lunch Run 17.9 km 4:52 /km 148 bpm 118 108 121 Tue 19 Dec 2023 Tue 19 19.12.23 workout tempo 3×6min 4*2@3:46 + 2*1mi@3:37workout 18.2 km 4:52 /km 147 bpm 137 114 115 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 Mon 11 Dec 2023 Mon 11 11.12.23 workout repetition Lunch Run 14.3 km 5:20 /km 138 bpm 80 70 52 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 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 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 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 Thu 16 Nov 2023 Thu 16 16.11.23 workout CV 10k-pace 1×8km 8@4:02 13.0 km 4:39 /km 152 bpm 89 88 95 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 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 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 7 Nov 2023 Tue 7 07.11.23 long workout 14 * 400m hillsworkout 16.2 km 6:24 /km 138 bpm 114 106 74 Mon 6 Nov 2023 Mon 6 06.11.23 workout Lunch Run 14.0 km 5:42 /km 136 bpm 78 68 45 Fri 3 Nov 2023 Fri 3 03.11.23 workout CV 10k-pace 4×2km Lunch Run 17.1 km 4:59 /km 155 bpm 123 123 148 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 Thu 26 Oct 2023 Thu 26 26.10.23 workout CV 10k-pace 7×1km 14km (1@4:05/1@4:35)workout 17.0 km 4:32 /km 153 bpm 114 107 125 Wed 25 Oct 2023 Wed 25 25.10.23 workout 3×20sec Morning Run 13.9 km 5:35 /km 139 bpm 76 76 64 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 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 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 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 Mon 9 Oct 2023 Mon 9 09.10.23 workout CV Morning Run 12.2 km 5:28 /km 137 bpm 67 61 41 Thu 5 Oct 2023 Thu 5 05.10.23 workout CV 6×2km 6*2@4:05 18.0 km 4:51 /km 153 bpm 124 123 148 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 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 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 Tue 26 Sep 2023 Tue 26 26.09.23 workout vo2max 6×200m Morning Run 10.3 km 7:59 /km 131 bpm 57 69 34 Thu 21 Sep 2023 Thu 21 21.09.23 workout CV 5×1.5km 6*1.5@4:20→3:50workout 18.0 km 4:55 /km 149 bpm 117 111 125 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 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 Fri 15 Sep 2023 Fri 15 15.09.23 workout CV 10k-pace 4×1.5km 4*(1.5@4:05/0.5)workout 12.0 km 5:22 /km 147 bpm 79 79 77 Thu 14 Sep 2023 Thu 14 14.09.23 workout CV 10k-pace Lunch Run 12.2 km 5:11 /km 145 bpm 70 70 78 Tue 12 Sep 2023 Tue 12 12.09.23 workout Какие-то ускорения с каким-то уклономworkout 9.7 km 6:36 /km 128 bpm 59 50 23 Mon 11 Sep 2023 Mon 11 11.09.23 workout vo2max Lunch Run 10.3 km 5:36 /km 137 bpm 55 51 37 Fri 8 Sep 2023 Fri 8 08.09.23 workout CV 6×1km 6*1@4:10/0.5workout 11.9 km 5:07 /km 150 bpm 78 78 90 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 Mon 4 Sep 2023 Mon 4 04.09.23 workout vo2max 10×200m Morning Run 12.1 km 5:54 /km 136 bpm 68 64 47 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 29 Aug 2023 Tue 29 29.08.23 workout 10*(0.2@3:35/0.2) + 10*(0.2@3:35->max/0.2)workout 13.8 km 5:45 /km 150 bpm 90 101 117 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 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 17 Aug 2023 Thu 17 17.08.23 workout CV 8×1km Lunch Run 14.4 km 5:24 /km 152 bpm 98 110 125 Tue 15 Aug 2023 Tue 15 15.08.23 workout 3×6min Afternoon Run 9.9 km 6:14 /km 133 bpm 51 51 30 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 3 Aug 2023 Thu 3 03.08.23 workout tempo hm-pace 8×500m Evening Run 9.6 km 5:24 /km 144 bpm 58 57 55 Thu 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 Tue 18 Jul 2023 Tue 18 18.07.23 workout CV 10k-pace 4×1km מדרגות 13.4 km 5:57 /km 141 bpm 85 82 75 Thu 13 Jul 2023 Thu 13 13.07.23 workout tempo hm-pace 8×1km 8*1@4:15 13.0 km 5:27 /km 153 bpm 84 100 121 Wed 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 Wed 5 Jul 2023 Wed 5 05.07.23 workout tempo 8×1km 8*(1@4:20/0.2) 13.4 km 5:09 /km 147 bpm 86 82 85 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 Wed 28 Jun 2023 Wed 28 28.06.23 workout CV Evening Run 11.1 km 5:51 /km 133 bpm 68 55 37 Tue 27 Jun 2023 Tue 27 27.06.23 workout vo2max 10×100m Morning Run 10.2 km 6:00 /km 137 bpm 54 56 42 Wed 21 Jun 2023 Wed 21 21.06.23 workout tempo hm-pace 8×1km Morning Run 14.8 km 5:35 /km 147 bpm 93 101 105 Wed 26 Apr 2023 Wed 26 26.04.23 workout Afternoon Run 10.4 km 5:56 /km 142 bpm 53 64 65 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 Tue 21 Mar 2023 Tue 21 21.03.23 workout CV 3×1km Afternoon Run 8.1 km 5:27 /km 137 bpm 55 42 32 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 Wed 15 Mar 2023 Wed 15 15.03.23 workout CV 5×100m Evening Run 9.5 km 5:56 /km 125 bpm 50 38 16 Mon 13 Mar 2023 Mon 13 13.03.23 workout tempo 1×10km Morning Run 13.8 km 4:48 /km 154 bpm 91 95 115 Wed 8 Mar 2023 Wed 8 08.03.23 workout tempo 4×1km 4*(1@4:21/1@5:21) 12.1 km 5:16 /km 142 bpm 74 68 68 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 Sat 4 Mar 2023 Sat 4 04.03.23 workout CV 10k-pace Afternoon Run 12.3 km 5:25 /km 151 bpm 88 88 103 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 Wed 22 Feb 2023 Wed 22 22.02.23 workout vo2max 3×1km Lunch Run 8.8 km 5:29 /km 146 bpm 67 57 61 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 Fri 17 Feb 2023 Fri 17 17.02.23 workout Afternoon Run 10.1 km 5:30 /km 147 bpm 94 68 70 Wed 15 Feb 2023 Wed 15 15.02.23 workout vo2max 6×1km Morning Runworkout 12.6 km 5:19 /km 147 bpm 103 81 85 Fri 10 Feb 2023 Fri 10 10.02.23 workout Lunch Run 14.7 km 5:17 /km 150 bpm 132 101 107 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 Fri 3 Feb 2023 Fri 3 03.02.23 workout CV 1×10km 10@4:22 13.6 km 4:51 /km 152 bpm 107 90 99 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 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 Fri 27 Jan 2023 Fri 27 27.01.23 workout threshold 1×10km 5*(1@4:27/1@4:47)workout 14.0 km 5:02 /km 155 bpm 105 105 131 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 Wed 18 Jan 2023 Wed 18 18.01.23 workout Lunch Runworkout 14.6 km 5:06 /km 150 bpm 115 98 105 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 Wed 11 Jan 2023 Wed 11 11.01.23 workout CV 10k-pace 1×10km 10@4:25workout 13.8 km 4:52 /km 152 bpm 108 92 108 Thu 5 Jan 2023 Thu 5 05.01.23 workout vo2max 1×2km Lunch Run 11.1 km 5:42 /km 147 bpm 77 75 83 Tue 3 Jan 2023 Tue 3 03.01.23 workout CV 2×2km Afternoon Run 12.2 km 5:19 /km 155 bpm 96 96 119 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 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 Sat 10 Dec 2022 Sat 10 10.12.22 workout CV 3×3km 3*(3@4:24/0.6) 14.0 km 5:08 /km 151 bpm 110 96 110 Thu 1 Dec 2022 Thu 1 01.12.22 workout CV 10k-pace 3×2km Morning Run 11.3 km 5:14 /km 151 bpm 86 79 91 Tue 22 Nov 2022 Tue 22 22.11.22 workout tempo fm-pace 4×1km Morning Run 12.1 km 5:30 /km 142 bpm 82 71 72 Fri 4 Nov 2022 Fri 4 04.11.22 workout LT1 progression 1×8.5km התקדמותworkout 10.7 km 5:01 /km 144 bpm 68 59 58 Mon 17 Oct 2022 Mon 17 17.10.22 workout CV 10k-pace פרטלק 11.5 km 5:33 /km 145 bpm 80 74 78 Tue 20 Sep 2022 Tue 20 20.09.22 workout steady 4×1km WU + 7km(5:10/6:10) + CDworkout 9.9 km 5:40 /km 134 bpm 56 48 32 Sun 11 Sep 2022 Sun 11 11.09.22 workout 500 + 1000 + 1500 + 1000 + 500 7.7 km 5:42 /km 139 bpm 54 43 37 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 17 Aug 2022 Wed 17 17.08.22 workout ⛅ Progression 8.2 km 5:47 /km 136 bpm 47 44 33 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 Wed 1 Jun 2022 Wed 1 01.06.22 workout ⛅ Lunch Run 8.0 km 7:00 /km 139 bpm 38 54 48 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 Thu 14 Apr 2022 Thu 14 14.04.22 workout ⛅ Фартлек 8.2 km 5:46 /km 150 bpm 58 62 73 Wed 23 Feb 2022 Wed 23 23.02.22 workout tempo 2×1km ⛅ I7: 1 медленно / 1 быстро 7.1 km 5:36 /km 148 bpm 45 50 53 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 Sun 14 Nov 2021 Sun 14 14.11.21 workout ⛅ GPS говеный стал какой-то 14.7 km 5:48 /km 143 bpm 84 91 99 Wed 13 Oct 2021 Wed 13 13.10.21 workout 1×4km ⛅ Afternoon Run 5.3 km 6:19 /km 135 bpm 26 28 17 Thu 7 Oct 2021 Thu 7 07.10.21 workout 2×1.1km ☀️ Almost there 8.1 km 6:21 /km 130 bpm 41 38 15 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 Wed 4 Aug 2021 Wed 4 04.08.21 workout CV 5×2km ⛅ 5*(2@3:59/0.6) — God save Ibuprofenworkout 14.9 km 4:58 /km 152 bpm 115 103 122 Fri 30 Jul 2021 Fri 30 30.07.21 workout ☀️ WU + 8*(0.4@3:20/0.2) + CDworkout 9.3 km 5:51 /km 144 bpm 90 62 52 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 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 Fri 16 Jul 2021 Fri 16 16.07.21 workout ☀️ 15*(0.3@3:48/0.3) — Псссшшшшшххфшшшшсссшшхфссш 13.7 km 5:38 /km 149 bpm 101 98 109 Wed 14 Jul 2021 Wed 14 14.07.21 workout CV 1×4km ☀️ Lunch Run 12.7 km 5:36 /km 144 bpm 85 79 73 Fri 9 Jul 2021 Fri 9 09.07.21 workout CV 1×8km ☀️ WU + 8@3:59 + CDworkout 13.6 km 4:55 /km 150 bpm 103 89 102 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 Wed 30 Jun 2021 Wed 30 30.06.21 workout threshold ⛅ WU + 6*(1.2@4:00/0.6@4:20) + CDworkout 15.9 km 4:54 /km 147 bpm 116 96 91 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 Wed 23 Jun 2021 Wed 23 23.06.21 workout ☀️ Фартлек 11.5 km 5:17 /km 146 bpm 88 71 69 Sat 19 Jun 2021 Sat 19 19.06.21 workout CV 4×1km ☀️ WU + 4@4:15 + 4*(1@3:50/2минуты) + CDworkout 15.8 km 5:37 /km 148 bpm 121 111 115 Wed 16 Jun 2021 Wed 16 16.06.21 workout vo2max 5k-pace 4×2km ☀️ WU + 4*(2@4:00/0.5) + CDworkout 16.2 km 5:18 /km 146 bpm 126 101 96 Sat 12 Jun 2021 Sat 12 12.06.21 workout threshold 🌈 Parkrun #131 — 20:40 12.8 km 5:17 /km 149 bpm 87 85 96 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 9 Jun 2021 Wed 9 09.06.21 workout vo2max 3×2km 🌈 3*(2@3:55/0.5)workout 13.4 km 5:21 /km 144 bpm 102 82 75 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 Sat 22 May 2021 Sat 22 22.05.21 workout ☀️ Morning Run 4.7 km 6:06 /km 140 bpm 25 28 22 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 Tue 18 May 2021 Tue 18 18.05.21 workout vo2max 3×1km ☀️ WU + 3*(1@4:00/0.2) + CDworkout 11.1 km 5:47 /km 152 bpm 76 85 104 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 Wed 12 May 2021 Wed 12 12.05.21 workout vo2max ☀️ I9: WU + 3*(1@4:00/0.2) + CDworkout 9.7 km 5:15 /km 150 bpm 69 68 80 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 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 Thu 22 Apr 2021 Thu 22 22.04.21 workout steady 🌧 Afternoon Run 8.1 km 5:55 /km 147 bpm 45 63 65 Sun 18 Apr 2021 Sun 18 18.04.21 workout CV 5k-pace ☀️ Lunch Run 2.8 km 5:27 /km 139 bpm 17 15 12 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 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 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 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 31 Mar 2021 Wed 31 31.03.21 workout tempo fm-pace 4×800m ⏱️ 2WU + 5*(1@3:50/0.3) + 2CDworkout 9.6 km 5:53 /km 142 bpm 69 62 53 Fri 26 Mar 2021 Fri 26 26.03.21 workout threshold 8×90sec ⏱️ I9: 2WU + (8*0.4@3:40/0.2) + 2CD 9.2 km 5:36 /km 140 bpm 65 55 46 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 Wed 17 Mar 2021 Wed 17 17.03.21 workout steady 1×3km ⏱️ I10: 2WU + 3*(1.5@4:00/0.4) + 2CDworkout 8.3 km 6:03 /km 145 bpm 53 57 55 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 Wed 3 Mar 2021 Wed 3 03.03.21 workout steady 2×2km I14: WU+8*(1@4:05/0.2)+CD 12.5 km 5:57 /km 151 bpm 88 100 119 Fri 19 Feb 2021 Fri 19 19.02.21 workout ☀️ A8: 130 9.4 km 6:40 /km 137 bpm 52 58 39 Wed 17 Feb 2021 Wed 17 17.02.21 workout vo2max ☁️ I10: Фартлек 10.6 km 5:42 /km 145 bpm 77 69 74 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 Fri 22 Jan 2021 Fri 22 22.01.21 workout CV 3×1km ☁️ Failed intervals 8.7 km 5:47 /km 142 bpm 58 55 42 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 Fri 11 Dec 2020 Fri 11 11.12.20 workout CV 5k-pace 8×1km ⛅ I15: WU + 8*(1@4:00/0.2) + CDworkout 15.0 km 5:12 /km 148 bpm 108 98 103 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 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 Fri 27 Nov 2020 Fri 27 27.11.20 workout 🌨 WU + 9*0.6@3:35 + CD 12.9 km 5:44 /km 140 bpm 113 75 58 Wed 25 Nov 2020 Wed 25 25.11.20 workout vo2max 8×1.2km ☁️ WU + 8*(1.2@4:00/0.2) + CDworkout 16.9 km 5:15 /km 144 bpm 124 101 89 Sat 21 Nov 2020 Sat 21 21.11.20 workout ☁️ A08: 130 + 5*100/100 9.0 km 5:36 /km 131 bpm 53 40 20 Thu 19 Nov 2020 Thu 19 19.11.20 workout CV 10k-pace 8×1km 🌨 I13: WU + 8*(1@4:10/0.2) + CD 13.5 km 5:03 /km 144 bpm 95 76 71 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 Sat 7 Nov 2020 Sat 7 07.11.20 workout ⛅ A8: 130 + 5*(100/100) 9.1 km 5:43 /km 134 bpm 52 43 21 Wed 28 Oct 2020 Wed 28 28.10.20 workout tempo 4×1km ☀️ I14: WU + 4*(1@4:25/1@5:25) + CD 14.0 km 5:17 /km 143 bpm 87 80 79 Wed 21 Oct 2020 Wed 21 21.10.20 workout threshold ☁️ Фартлек 12.0 km 5:03 /km 146 bpm 81 72 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 Wed 30 Sep 2020 Wed 30 30.09.20 workout CV 3×2km ⛅ Secret2: WU + 3*(2@4:09/0.4) + CD 🏳️‍🌈 13.9 km 5:14 /km 148 bpm 96 91 101 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 Wed 23 Sep 2020 Wed 23 23.09.20 workout CV 10k-pace 4×2km ☀️ WU + 4*(2@4:15/0.4) + CDworkout 14.4 km 5:19 /km 151 bpm 106 107 123 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 Wed 16 Sep 2020 Wed 16 16.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:14/0.4) + CD 10.5 km 5:16 /km 139 bpm 73 56 54 Fri 11 Sep 2020 Fri 11 11.09.20 workout vo2max 5k-pace 6×1km ☁️ WU + 6*(1@4:05/0.3) + CD 12.1 km 4:54 /km 151 bpm 87 79 94 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 Wed 2 Sep 2020 Wed 2 02.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:12/0.4) + CD 10.8 km 5:05 /km 145 bpm 74 63 66 Thu 27 Aug 2020 Thu 27 27.08.20 workout CV 3×3km ☀️ WU + 3*(3@4:11/400) + 1@4:06 + CD 18.0 km 4:59 /km 146 bpm 134 105 103 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 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 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 Sun 9 Aug 2020 Sun 9 09.08.20 workout ☀️ Never run w whopper inside! 9.8 km 5:57 /km 134 bpm 62 48 22 Sat 1 Aug 2020 Sat 1 01.08.20 workout 🌧🌧️🌧️🌧️🌧️🌧️🌧️🌧️ 7.0 km 5:28 /km 134 bpm 56 34 19 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 Tue 28 Jul 2020 Tue 28 28.07.20 workout vo2max 8×1km ☀️ I15: WU + 8*(1@4:20/0.2) +CDworkout 14.8 km 5:10 /km 150 bpm 125 99 113 Thu 23 Jul 2020 Thu 23 23.07.20 workout vo2max 🌧 WU + 3*(4@4:20/0.4) + CDworkout 18.1 km 4:47 /km 147 bpm 157 104 112 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 Thu 16 Jul 2020 Thu 16 16.07.20 workout 🌧 I13: WU+20*(0.1@max/0.3)+1@max+CDworkout 13.3 km 5:53 /km 144 bpm 146 86 84 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 Tue 7 Jul 2020 Tue 7 07.07.20 workout CV 5k-pace 8×1km ☀️ WU + 8*(1@4:30/0.2) + CD 15.3 km 5:30 /km 151 bpm 123 111 127 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 Sun 28 Jun 2020 Sun 28 28.06.20 long workout ☀️ L20: ~142long 20.1 km 5:33 /km 142 bpm 156 116 108 Tue 23 Jun 2020 Tue 23 23.06.20 workout CV 1×10km I14: WU + 5*(1@4:38/1@4:28) + CDworkout 15.0 km 5:03 /km 151 bpm 121 101 108 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 16 Jun 2020 Tue 16 16.06.20 workout CV 1×10km ⛅ WU + 5*(1@4:33/1@4:43) + CD 14.4 km 5:08 /km 153 bpm 113 108 118 Thu 11 Jun 2020 Thu 11 11.06.20 workout 🌧️ WU + 9*(0.2@3:40/0.3) + CD 9.0 km 6:13 /km 139 bpm 77 54 39 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 Tue 26 May 2020 Tue 26 26.05.20 workout threshold 8×1km ☁️ I13: WU + 8*(1@4:42/0.2) + CD 14.5 km 5:35 /km 150 bpm 114 105 115 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 Wed 13 May 2020 Wed 13 13.05.20 workout ⛅ 8*(0.9@130/0.1@fast) 9.0 km 6:12 /km 135 bpm 63 47 25 Fri 8 May 2020 Fri 8 08.05.20 workout CV 3×1km ☁️ Afternoon Run 8.6 km 5:25 /km 144 bpm 66 52 50 Wed 6 May 2020 Wed 6 06.05.20 workout 🌧 Lunch Run 10.5 km 6:28 /km 138 bpm 67 64 48 Fri 1 May 2020 Fri 1 01.05.20 workout vo2max ⛅ 8@130 потом ускорение. 10.0 km 6:47 /km 136 bpm 65 60 30 Wed 29 Apr 2020 Wed 29 29.04.20 workout tempo hm-pace 4×1km ⛅ 2WU + 4*(1@4:50/1) 10.0 km 6:15 /km 145 bpm 70 73 65 Mon 27 Apr 2020 Mon 27 27.04.20 workout LT1 progression 1×5km ⛅ 4@130 + 5@5:00 + 1CD 9.8 km 6:02 /km 145 bpm 67 67 56 Thu 20 Feb 2020 Thu 20 20.02.20 workout 3×6min I12: w + 15*(400@4:40/200) + c 11.9 km 5:32 /km 142 bpm 90 67 64 Tue 18 Feb 2020 Tue 18 18.02.20 workout vo2max D14: 2w + 5*(1@4:50/1@5:00) +2c 15.1 km 5:10 /km 146 bpm 116 90 98 Thu 13 Feb 2020 Thu 13 13.02.20 workout CV 10k-pace 5×2km 2w+5*(2@4:35/0.4)+1.5c 15.6 km 5:17 /km 148 bpm 121 101 105 Tue 11 Feb 2020 Tue 11 11.02.20 workout 2w+12*(400@max/400)+1c 13.0 km 5:57 /km 148 bpm 144 96 104 Thu 6 Feb 2020 Thu 6 06.02.20 workout S: 2w+12*(0.2@max/full recovery)+2cworkout 12.0 km 6:02 /km 139 bpm 122 71 52 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 Wed 22 Jan 2020 Wed 22 22.01.20 workout vo2max 8×800m 8*(800@4:20/200) +2км заминка 10.2 km 4:59 /km 144 bpm 84 56 57 Wed 15 Jan 2020 Wed 15 15.01.20 workout CV 8×1km 2+8*(1@4:30/0.2)+2 13.1 km 5:14 /km 147 bpm 104 81 84 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 Fri 20 Dec 2019 Fri 20 20.12.19 workout СБУ немножкоworkout 0.8 km 4:57 /km 146 bpm 3 11 4 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 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 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 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 Sat 16 Nov 2019 Sat 16 16.11.19 workout 1×7km Evening Run 8.2 km 6:10 /km 127 bpm 50 35 13 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 Fri 1 Nov 2019 Fri 1 01.11.19 workout 2×2km 8км (120-130) + СБУ 9.1 km 6:39 /km 130 bpm 48 49 20 Tue 29 Oct 2019 Tue 29 29.10.19 workout repetition Без контроля 8.1 km 5:04 /km 142 bpm 69 42 43 Thu 24 Oct 2019 Thu 24 24.10.19 workout 8км (120-130) 8.4 km 7:16 /km 128 bpm 46 42 17 Wed 23 Oct 2019 Wed 23 23.10.19 workout Lunch Run 5.4 km 7:08 /km 132 bpm 36 35 23 Thu 10 Oct 2019 Thu 10 10.10.19 workout Свернул не туда, заблудился, получил болотный трейл вместо кросса. 8.6 km 6:48 /km 147 bpm 47 71 73 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 18 Sep 2019 Wed 18 18.09.19 workout vo2max 4×1km 2 + (1<4:30>/0.4)*4 + 2 9.8 km 5:51 /km 148 bpm 84 69 69 Fri 13 Sep 2019 Fri 13 13.09.19 workout tempo hm-pace 1×8km 2 + 8<5.14> + 2 12.4 km 5:42 /km 147 bpm 98 83 77 Wed 11 Sep 2019 Wed 11 11.09.19 workout tempo hm-pace 3×3km 2 + (3<5.14>/0.6) + 2 15.2 km 5:43 /km 146 bpm 121 98 93 Fri 6 Sep 2019 Fri 6 06.09.19 workout 2×1km Morning Run 7.6 km 7:47 /km 145 bpm 42 70 63 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 Tue 3 Sep 2019 Tue 3 03.09.19 workout 8км пульс 120-130 7.9 km 7:06 /km 132 bpm 48 44 16 Fri 30 Aug 2019 Fri 30 30.08.19 workout 3×500m 2km + (500m почти! в полную силу/300m шагом)*3+ 2km 8.1 km 6:50 /km 141 bpm — 57 42 Wed 28 Aug 2019 Wed 28 28.08.19 workout 3×2km 2km + (2km<5:15>/400m)*3 + 2km 12.5 km 6:13 /km 135 bpm — 68 36 Mon 26 Aug 2019 Mon 26 26.08.19 workout Evening Run 6.5 km 8:08 /km 139 bpm — 58 48 Thu 22 Aug 2019 Thu 22 22.08.19 workout 3×2km 2km + (2km<4.59>/400m)*3 + 2kmworkout 11.2 km 6:29 /km 153 bpm — 100 109 Tue 20 Aug 2019 Tue 20 20.08.19 workout 3×1km 8 км (пульс 120-130) 7.0 km 8:12 /km 151 bpm — 75 78 Wed 14 Aug 2019 Wed 14 14.08.19 workout 2×800m 2 км разминка, растяжка, два свободных ускорения + 800m 04:10 x 8 через 200 трусцой + 2 км заминка 13.2 km 6:11 /km 156 bpm — 121 146 Wed 7 Aug 2019 Wed 7 07.08.19 workout 8×800m 2 км (разминка, растяжка, два свободных ускорения) + 800m 04:10 x 8 через 200 трусцой + 2 км заминка 11.9 km 5:55 /km 143 bpm — 75 60 Fri 2 Aug 2019 Fri 2 02.08.19 workout 10×100m Afternoon Run 10.0 km 7:17 /km 130 bpm — 56 24 Wed 31 Jul 2019 Wed 31 31.07.19 workout 6×600m Morning Run 10.1 km 6:29 /km 149 bpm — 84 76