VELOX
A real month of running, yours to use
See my training log as a downloadable PDF, with the context behind the easy days and the harder sessions.
My last month, as a plan
Roman Efimov · 21.09-18.10.2026
- runs
- 24
- km
- 229
- Easy
- 81%
Free PDF, 7 pages, in English. Training period: 21.09-18.10.2026.
Download the PDFWhat is inside the PDF?
How to read the plan
The numbers behind my sessions and how I use heart-rate zones.
Four weeks, session by session
Time, distance, pace and average heart rate for the 24 runs in this dated log.
The month in charts
Kilometres and time easy, week by week. You can see how the overall share differs from each week.
What I would keep and change
My notes on the structure. Use them to ask better questions about your own training.
My last four weeks, minutes by heart-rate zone
| Week | Easy | Moderate | Hard |
|---|---|---|---|
| 1 | 285 min | 26 min | 15 min |
| 2 | 207 min | 45 min | 28 min |
| 3 | 243 min | 18 min | 29 min |
| 4 | 237 min | 55 min | 10 min |
21.09-18.10.2026. Heart rate from a chest strap.
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