Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
9/12/2021 Run   Default 21.4 km 1:38:07 4:36
9/11/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 15.0 km 1:04:13 4:17
9/10/2021 Run   Default 13.5 km 1:10:12 5:12
9/9/2021 Run   Long 30.0 km 2:33:00 5:06
9/8/2021 Run   Default 14.1 km 1:13:30 5:13
9/7/2021 Run   Default 6.5 km 31:44 4:53
9/7/2021 Run
Aussie quarters plus 200 quick finish at the end
Fartlek 5.0 km 18:42 3:44
9/7/2021 Run   Default 3.0 km 15:06 4:59
9/6/2021 Bike   Default 14.3 km 46:17 3:15
9/6/2021 Run   Default 12.1 km 1:01:22 5:04
9/5/2021 Run   Default 20.2 km 1:38:43 4:54
9/4/2021 Run   Default 12.2 km 1:02:17 5:07
9/3/2021 Run
Plus 6-5-4-3-2-1 progressive intervals in ~MP
Long 32.5 km 2:17:49 4:15
9/2/2021 Run   Default 12.3 km 1:01:37 5:01
9/1/2021 Run   Default 14.0 km 1:07:40 4:50
8/31/2021 Run   Default 13.0 km 1:05:55 5:04
8/30/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 16.1 km 1:12:52 4:32
8/29/2021 Run   Default 21.3 km 1:46:07 4:59
8/28/2021 Run   Default 14.6 km 1:10:01 4:49
8/27/2021 Run   Default 12.0 km 1:05:30 5:28
8/26/2021 Run   Long 33.1 km 2:45:00 5:00
8/25/2021 Bike   Default 15.8 km 56:24 3:35
8/25/2021 Run   Default 14.0 km 1:05:35 4:41
8/24/2021 Bike   Default 15.0 km 44:22 2:58
8/24/2021 Run   Default 13.0 km 59:41 4:35
8/23/2021 Run   Default 18.0 km 1:26:36 4:49
8/22/2021 Run   Default 13.1 km 1:08:01 5:13
8/21/2021 Run   Default 12.1 km 1:03:41 5:16
8/20/2021 Bike   Default 14.0 km 46:14 3:18
8/20/2021 Run   Long 30.1 km 2:19:28 4:39
8/19/2021 Run   Default 13.0 km 1:05:47 5:04
8/18/2021 Bike   Default 15.0 km 46:23 3:06
8/18/2021 Run   Default 13.0 km 1:04:20 4:57
8/17/2021 Run   Default 14.0 km 1:12:21 5:10
8/16/2021 Run   Default 3.5 km 17:12 4:55
8/16/2021 Run
Aussie quarters 12*200/400
Fartlek 7.2 km 28:26 3:57
8/16/2021 Run   Default 3.4 km 16:50 5:00
8/15/2021 Bike   Easy 18.0 km 56:16 3:08
8/15/2021 Run   Default 21.2 km 1:51:06 5:15
8/14/2021 Bike   Easy 22.5 km 1:09:01 3:05
8/14/2021 Run   Default 10.0 km 53:34 5:21
8/13/2021 Run   Default 10.0 km 49:55 4:59
8/12/2021 Run   Default 9.0 km 47:45 5:19
8/11/2021 Run   Default 12.1 km 1:06:35 5:31
8/10/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 15.1 km 1:09:48 4:38
8/9/2021 Run   Default 12.3 km 1:01:30 5:00
8/8/2021 Run
3*5000 MP/1000 fast jog
Interval 25.0 km 1:49:36 4:23
8/7/2021 Run   Default 13.6 km 1:04:34 4:45
8/6/2021 Run   Default 13.1 km 1:08:02 5:13
8/5/2021 Run   Long 32.3 km 2:40:47 5:00
8/4/2021 Run   Default 13.0 km 1:04:47 4:59
8/3/2021 Run   Default 6.5 km 32:20 4:59
8/3/2021 Run
Aussie quarters 12*200/400
Fartlek 7.2 km 27:29 3:50
8/3/2021 Run   Default 3.4 km 16:56 5:03
8/2/2021 Run   Default 12.2 km 1:00:01 4:55
8/1/2021 Run   Default 20.1 km 1:43:51 5:11
7/31/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 13.3 km 1:01:16 4:37
7/30/2021 Run   Default 13.0 km 1:03:27 4:53
7/30/2021 Run   Default 13.0 km 1:03:27 4:53
7/29/2021 Run   Default 32.2 km 2:35:45 4:51
7/28/2021 Run   Default 13.7 km 1:09:46 5:06
7/27/2021 Run   Default 13.1 km 1:05:32 5:01
7/26/2021 Run   Default 13.6 km 1:07:16 4:57
7/25/2021 Run
4*3k/1k
Interval 25.2 km 1:49:03 4:20
7/24/2021 Run   Default 13.0 km 1:04:07 4:56
7/23/2021 Run   Default 13.0 km 1:09:05 5:19
7/22/2021 Run   Long 30.1 km 2:40:40 5:21
7/21/2021 Run   Default 13.0 km 1:05:48 5:03
7/20/2021 Run   Default 3.2 km 16:39 5:10
7/20/2021 Run
Tempo 3k, float 2k, Mona fartlek
Fartlek 10.3 km 39:24 3:51
7/20/2021 Run   Default 3.0 km 15:48 5:12
7/19/2021 Run   Default 13.1 km 1:03:52 4:53
7/18/2021 Run   Default 20.0 km 1:38:54 4:57
7/17/2021 Run   Default 14.2 km 1:07:36 4:46
7/16/2021 Run   Default 12.5 km 1:01:48 4:58
7/15/2021 Run   Default 13.0 km 1:07:24 5:11
7/14/2021 Run
Dos Santos long run
Long 31.0 km 2:24:06 4:39
7/13/2021 Run   Default 13.0 km 1:04:29 4:57
7/12/2021 Run
5*2k/1k (MP/float)
Interval 24.2 km 1:46:15 4:23
7/11/2021 Run   Default 13.0 km 1:03:48 4:54
7/10/2021 Run   Default 13.1 km 1:03:04 4:49
7/9/2021 Run   Default 12.1 km 1:01:55 5:08
7/8/2021 Run   Long 34.0 km 2:50:35 5:01
7/7/2021 Run   Default 11.3 km 58:22 5:10
7/6/2021 Run   Default 12.0 km 1:01:01 5:05
7/5/2021 Run   Default 4.3 km 21:00 4:53
7/5/2021 Run
Aussie quarters plus
Fartlek 6.4 km 24:35 3:51
7/5/2021 Run   Default 4.0 km 20:35 5:08
7/4/2021 Run   Default 13.0 km 1:05:52 5:04
7/3/2021 Run   Default 1.0 km 5:14 5:11
7/3/2021 Run
15 miles moderate, 5 miles 95% MP
Long 32.2 km 2:29:46 4:39
7/2/2021 Run   Default 13.2 km 1:06:13 5:03
7/1/2021 Run   Default 18.0 km 1:37:56 5:27
6/30/2021 Run   Default 12.0 km 1:11:12 5:56
6/29/2021 Run
Recovery fartlek 1’on/4’off
Fartlek 13.5 km 1:03:24 4:42
6/28/2021 Run   Default 12.1 km 1:08:05 5:39
6/27/2021 Run   Default 21.1 km 1:38:07 4:40
6/26/2021 Run   Default 12.1 km 1:01:46 5:07
6/25/2021 Run   Default 14.0 km 1:08:59 4:56
6/24/2021 Run   Long 36.1 km 3:00:01 5:00