Trail recovery 1:00:00

9,92

distance

time

pace

Tot ascent

avg hr

1:00:01

6:03/km

190 m

123 bpm

Base 45:00

9,01

distance

time

pace

Tot ascent

avg hr

46:08

5:07/km

98 m

136 bpm

Week 15

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Base 40:00

Threshold 10x1000m

Base 40:00

Threshold 4x4:00

Base 1:00:00

Base 40:00

Base 50:00

Trail Base 1:20:00

13,59

distance

time

pace

Tot ascent

avg hr

1:20:01

5:53/km

256 m

127 bpm

Trail Tempo 4x10:00

10,91

distance

time

pace

Tot ascent

avg hr

1:00:01

5:30/km

294 m

147 bpm

Base 50:00

10,26

distance

time

pace

Tot ascent

avg hr

50:06

4:53/km

128 m

138 bpm

Threshold 4x4:00

8,23

distance

time

pace

Tot ascent

avg hr

41:28

5:02/km

261 m

140 bpm

Trail 40:00

5,97

distance

time

pace

Tot ascent

avg hr

38:00

6:22/km

175 m

129 bpm

Base 1:10:00

13,32

distance

time

pace

Tot ascent

avg hr

1:08:01

5:06/km

179 m

141 bpm

Week 14

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Base 1:10:00

Base 40:00

Threshold 4x4:00

Base 40:00

Base 1:00:00

Recovery 30:00

Long run 2:00:00

Base 40:00

7,00

distance

time

pace

Tot ascent

avg hr

40:31

5:47/km

100 m

137 bpm

Threshold 10:00

4,45

distance

time

pace

Tot ascent

avg hr

21:01

4:43/km

62 m

149 bpm

Base 1:00:00

10,88

distance

time

pace

Tot ascent

avg hr

58:24

5:22/km

147 m

135 bpm

Threshold 10x1000m

13,30

distance

time

pace

Tot ascent

avg hr

59:39

4:28/km

148 m

158 bpm

Base 40:00

7,48

distance

time

pace

Tot ascent

avg hr

40:03

5:21/km

90 m

139 bpm

Week 13

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Base 40:00

Threshold 10x1000m

Base 40:00

Base 1:00:00

Recovery 30:00

Base 50:00

Long run 2:05:00

Long run 2:00:00

21,73

distance

time

pace

Tot ascent

avg hr

2:00:01

5:31/km

287 m

135 bpm

Threshold 8x6:00

14,15

distance

time

pace

Tot ascent

avg hr

1:01:20

4:20/km

155 m

154 bpm

Recovery 30:00

5,68

distance

time

pace

Tot ascent

avg hr

32:01

5:38/km

81 m

129 bpm

Base 50:00

10,00

distance

time

pace

Tot ascent

avg hr

50:11

5:01/km

143 m

143 bpm