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race long workout steady easy recovery LT1 tempo threshold CV vo2max repetition 5k-pace 10k-pace hm-pace fm-pace dnf fartlek gps-art hills ignore no-vdot problematic progression stroller warmup
2×20m 3×100m 4×100m 5×100m 6×100m 7×100m 8×100m 10×100m 11×100m 3×150m 6×150m 8×150m 10×150m 11×150m 12×150m 13×150m 19×150m 3×200m 4×200m 5×200m 6×200m 7×200m 8×200m 9×200m 10×200m 11×200m 12×200m 15×200m 18×200m 20×200m 3×300m 6×300m 8×300m 10×300m 30×300m 3×400m 4×400m 5×400m 6×400m 8×400m 9×400m 10×400m 12×400m 13×400m 14×400m 15×400m 22×400m 23×400m 30×400m 2×500m 3×500m 4×500m 5×500m 8×500m 10×500m 12×500m 20×500m 6×600m 10×600m 15×600m 2×800m 3×800m 4×800m 5×800m 6×800m 8×800m 10×800m 12×800m 2×1km 3×1km 4×1km 5×1km 6×1km 7×1km 8×1km 9×1km 10×1km 12×1km 15×1km 2×1.1km 6×1.2km 8×1.2km 2×1.5km 3×1.5km 4×1.5km 5×1.5km 6×1.5km 7×1.5km 8×1.5km 5×1.6km 6×1.6km 5×1.9km 1×2km 2×2km 3×2km 4×2km 5×2km 6×2km 1×3km 3×3km 4×3km 2×3.5km 1×4km 2×4km 3×4km 1×5km 2×5km 3×5km 1×6km 2×6km 1×7km 1×7.5km 1×8km 1×8.5km 1×9km 1×10km 1×12km 1×14km 1×15km 1×19km 1×20km 10×1min 2×2min 10×4min 2×5min 3×5min 7×5min 3×6min 5×7min 3×8min 5×8min 5×10min 3×13min 2×15min 3×15min 4×15min 2×20min 2×25min 2×45sec 2×90sec 3×20sec 3×30sec 3×90sec 4×20sec 4×30sec 5×15sec 5×30sec 8×90sec 9×90sec 10×75sec
AND OR ✕ clear
km pace hr rTSS Imp Suf
Fri 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 Thu 6 Aug 2026 Thu 6 06.08.26 tempo when you're late for work 7.0 km 4:11 /km 149 bpm 42 38 51 Sat 1 Aug 2026 Sat 1 01.08.26 workout tempo fm-pace 4×2km Afternoon Run 19.0 km 5:04 /km 141 bpm 109 99 121 Tue 28 Jul 2026 Tue 28 28.07.26 workout tempo fm-pace 8×1.5km 8×1.5km/90sec 21.0 km 5:21 /km 145 bpm 127 127 157 Mon 20 Jul 2026 Mon 20 20.07.26 workout tempo fm-pace 10×1km 10×1km/90sec 13.7 km 4:46 /km 154 bpm 81 93 144 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 Tue 30 Jun 2026 Tue 30 30.06.26 workout LT1 tempo fm-pace 2×20m Failed 2×25min at 4:05 15.8 km 4:59 /km 148 bpm 90 98 141 Tue 23 Jun 2026 Tue 23 23.06.26 workout tempo fm-pace 3×13min 3×13min at 4:05 / 2min 17.3 km 4:50 /km 143 bpm 98 92 110 Tue 16 Jun 2026 Tue 16 16.06.26 workout tempo fm-pace 3×3km 3 x 3km 16.3 km 4:41 /km 146 bpm 94 91 120 Sun 14 Jun 2026 Sun 14 14.06.26 steady tempo problematic Afternoon Run 7.0 km 4:28 /km 155 bpm 39 45 70 Sun 17 May 2026 Sun 17 17.05.26 long workout tempo fm-pace 6×2km Afternoon Run 19.3 km 5:03 /km 145 bpm 117 111 143 Sat 9 May 2026 Sat 9 09.05.26 long workout tempo fm-pace Afternoon Run 22.4 km 4:48 /km 149 bpm 131 134 191 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 Fri 17 Apr 2026 Fri 17 17.04.26 race tempo no-vdot 10k Jerusalem (40:40)race 10.1 km 4:01 /km 165 bpm 65 73 137 Thu 2 Apr 2026 Thu 2 02.04.26 workout tempo fm-pace 2×2km Afternoon Run 10.2 km 4:52 /km 137 bpm 61 47 50 Wed 25 Mar 2026 Wed 25 25.03.26 workout tempo 3×2km Afternoon Run 11.4 km 4:35 /km 145 bpm 68 60 72 Sat 27 Dec 2025 Sat 27 27.12.25 long workout tempo fm-pace 5×1.9km 5×8min Lunch Runlong 24.1 km 4:56 /km 138 bpm 135 115 120 Sat 6 Dec 2025 Sat 6 06.12.25 long workout tempo fm-pace Morning Run 25.9 km 5:06 /km 144 bpm 151 150 181 Sat 29 Nov 2025 Sat 29 29.11.25 long workout tempo hm-pace Morning Runlong 25.1 km 5:06 /km 148 bpm 149 161 214 Tue 25 Nov 2025 Tue 25 25.11.25 workout tempo hm-pace 3×5min Morning Run 11.1 km 4:59 /km 137 bpm 63 52 51 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 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 Sat 18 Oct 2025 Sat 18 18.10.25 long workout tempo Morning Run 21.2 km 5:09 /km 145 bpm 129 128 157 Sat 11 Oct 2025 Sat 11 11.10.25 long workout tempo 3×3km Morning Run 24.0 km 5:23 /km 146 bpm 144 155 195 Sat 27 Sep 2025 Sat 27 27.09.25 long workout tempo fm-pace 3×4km Morning Run 28.0 km 5:29 /km 144 bpm 164 175 202 Tue 9 Sep 2025 Tue 9 09.09.25 workout tempo hm-pace 12×800m Morning Run 16.6 km 5:01 /km 148 bpm 103 106 144 Tue 2 Sep 2025 Tue 2 02.09.25 workout tempo hm-pace 20×500m Morning Run 16.4 km 5:21 /km 149 bpm 104 110 148 Tue 26 Aug 2025 Tue 26 26.08.25 workout tempo 20×500m Morning Run 14.8 km 5:31 /km 149 bpm 94 106 139 Tue 8 Jul 2025 Tue 8 08.07.25 workout tempo 3×800m Lunch Run 10.0 km 6:05 /km 141 bpm 59 63 67 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 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 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 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 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 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 Fri 4 Apr 2025 Fri 4 04.04.25 race tempo no-vdot 2025 Jerusalem 10krace 10.1 km 4:08 /km 162 bpm 69 72 104 Sat 15 Mar 2025 Sat 15 15.03.25 long workout tempo 2×90sec Morning Run 27.2 km 5:08 /km 148 bpm 155 174 197 Fri 28 Feb 2025 Fri 28 28.02.25 race tempo Tel Aviv Half Marathon 2025race 21.5 km 4:17 /km 158 bpm 145 141 180 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 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 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 Fri 27 Sep 2024 Fri 27 27.09.24 workout tempo 1×8km Afternoon Run 11.2 km 4:40 /km 152 bpm 72 73 85 Wed 11 Sep 2024 Wed 11 11.09.24 workout tempo hm-pace 2×5km 2×20min Morning Run 13.7 km 4:37 /km 136 bpm 89 57 51 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 Fri 30 Aug 2024 Fri 30 30.08.24 tempo 5km @4:30 📈 (+10) 5.0 km 4:10 /km 154 bpm 34 29 38 Sat 24 Aug 2024 Sat 24 24.08.24 tempo 1 hour tempo 14.4 km 4:11 /km 161 bpm 97 97 129 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Tue 26 Dec 2023 Tue 26 26.12.23 workout tempo hm-pace 4×3km Afternoon Run 18.0 km 4:37 /km 152 bpm 122 110 126 Tue 19 Dec 2023 Tue 19 19.12.23 workout tempo 3×6min 4*2@3:46 + 2*1mi@3:37workout 18.2 km 4:52 /km 147 bpm 137 114 115 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 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 Mon 11 Sep 2023 Mon 11 11.09.23 workout vo2max Lunch Run 10.3 km 5:36 /km 137 bpm 55 51 37 Tue 5 Sep 2023 Tue 5 05.09.23 tempo 1 hour @ 163 bpm (=13.62@4:25) 13.6 km 4:25 /km 161 bpm 91 98 134 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 25 Aug 2023 Fri 25 25.08.23 long workout tempo fm-pace 6*(1@4:15/1@4:35)workout 17.8 km 5:12 /km 152 bpm 114 127 146 Thu 3 Aug 2023 Thu 3 03.08.23 workout tempo hm-pace 8×500m Evening Run 9.6 km 5:24 /km 144 bpm 58 57 55 Thu 13 Jul 2023 Thu 13 13.07.23 workout tempo hm-pace 8×1km 8*1@4:15 13.0 km 5:27 /km 153 bpm 84 100 121 Wed 5 Jul 2023 Wed 5 05.07.23 workout tempo 8×1km 8*(1@4:20/0.2) 13.4 km 5:09 /km 147 bpm 86 82 85 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 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 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 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 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 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 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 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 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 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 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 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 31 Mar 2021 Wed 31 31.03.21 workout tempo fm-pace 4×800m ⏱️ 2WU + 5*(1@3:50/0.3) + 2CDworkout 9.6 km 5:53 /km 142 bpm 69 62 53 Sun 28 Mar 2021 Sun 28 28.03.21 long tempo ☀️ L20: 140long 22.8 km 4:53 /km 148 bpm 171 134 159 Tue 16 Mar 2021 Tue 16 16.03.21 tempo 🏃 A8: 130 (в конце каждого км ускорение 150-200м) 10.1 km 4:45 /km 135 bpm 82 42 26 Wed 17 Feb 2021 Wed 17 17.02.21 workout vo2max ☁️ I10: Фартлек 10.6 km 5:42 /km 145 bpm 77 69 74 Sun 31 Jan 2021 Sun 31 31.01.21 race long tempo «Дорога Жизни 52» первый марафон — 3:27:09 🖤race 42.0 km 4:56 /km 158 bpm 310 316 419 Wed 2 Dec 2020 Wed 2 02.12.20 long workout tempo fm-pace 6×2km ☁️ I20: WU + 6*2@4:33/0.5 + CD 20.0 km 5:06 /km 143 bpm 127 108 105 Wed 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 Wed 28 Oct 2020 Wed 28 28.10.20 workout tempo 4×1km ☀️ I14: WU + 4*(1@4:25/1@5:25) + CD 14.0 km 5:17 /km 143 bpm 87 80 79 Sun 4 Oct 2020 Sun 4 04.10.20 race long tempo ⛅ Secret: Осенний Гром — 1:30:58 🖤race 20.8 km 4:25 /km 166 bpm 147 168 258 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 Sun 6 Sep 2020 Sun 6 06.09.20 race tempo ⛅ Yaroslavl Half — Полумарафон курильщика — Очень плохо!race 21.1 km 4:26 /km 164 bpm 154 166 251 Wed 26 Aug 2020 Wed 26 26.08.20 tempo 🌧 Без контроля 8.0 km 4:31 /km 145 bpm 57 41 44 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 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 2 Jun 2020 Tue 2 02.06.20 tempo 🌧 I15: 5@5:22 + 5@4:52 + 5@4:42 15.6 km 5:00 /km 158 bpm 121 119 160 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 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 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 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