Garmin Connect · 27 Jun 2025 to 10 Nov 2026 · data only

Running data · Andreas

Training, race and recovery data recorded by a Garmin Forerunner 970 with a chest strap. Numbers only, without interpretation.

222runs since 27 Jun 2025

1,781kilometres

185hours running

7races

Latest

Last 7 runs

The 7 most recent runs, newest first, up to 10 November 2026. Each card shows the share of time per 10 bpm band and the watch laps for interval sessions, per-km splits otherwise.

Date	Start	Name	Type	Km	Time	Pace	Avg HR	Max HR	Cadence	Ascent m
Tue 10 Nov	06:46	Λεμεσος - Ρυθμός	Tempo	8.04	46:02	5:43	159	174	179	16
Sat 07 Nov	08:30	Λεμεσος - Βάση	Easy	12.36	1:27:53	7:07	140	150	171	23
Thu 05 Nov	07:00	Λεμεσος - Βάση	Easy	8.29	56:01	6:46	139	148	174	7
Wed 04 Nov	06:53	Λεμεσος - Βάση	Easy	8.11	56:00	6:55	139	148	173	13
Mon 02 Nov	07:36	Λεμεσος - Επαναφορά	Recovery	4.00	29:05	7:16	125	135	172	7
Sat 31 Oct	05:52	Λεμεσος - Βάση	Easy	15.01	1:47:20	7:09	136	154	171	11
Thu 29 Oct	15:43	Απεσια - Επαναφορά	Recovery	3.25	28:02	8:38	129	140	157	91

under 120120 to 129130 to 139140 to 149150 to 159160 to 169170 to 179180 and up

Tue 10 Nov 2026 · Tempo, 8.0 km

46 min

under 120: 1%, 120 to 129: 1%, 130 to 139: 6%, 140 to 149: 8%, 150 to 159: 31%, 160 to 169: 41%, 170 to 179: 13%

Lap	Metres	Time	Pace /km	Avg HR
1	1000	6:17	6:17	138
2	607	3:43	6:07	151
3	994	5:00	5:02	165
4	288	2:00	6:57	155
5	989	5:00	5:03	167
6	292	2:00	6:51	159
7	971	5:00	5:09	168
8	292	2:00	6:51	158
9	977	5:00	5:07	170
10	1000	6:04	6:04	160
11	626	3:56	6:17	157

Sat 07 Nov 2026 · Easy, 12.4 km

88 min

130 to 139: 33%, 140 to 149: 67%

Km	Pace	Avg HR
1	6:38	137
2	6:48	139
3	6:45	139
4	6:49	140
5	7:03	141
6	7:08	143
7	7:15	141
8	7:29	141
9	7:17	140
10	7:28	141
11	7:18	141
12	7:14	142

Thu 05 Nov 2026 · Easy, 8.3 km

56 min

under 120: 1%, 130 to 139: 44%, 140 to 149: 55%

Km	Pace	Avg HR
1	6:31	135
2	6:33	140
3	6:36	140
4	6:39	140
5	6:58	139
6	6:52	141
7	6:58	141
8	6:53	141

Wed 04 Nov 2026 · Easy, 8.1 km

56 min

under 120: 1%, 120 to 129: 1%, 130 to 139: 46%, 140 to 149: 51%

Km	Pace	Avg HR
1	6:34	132
2	6:32	139
3	6:40	139
4	6:54	140
5	7:03	140
6	7:12	139
7	7:11	140
8	7:10	140

Mon 02 Nov 2026 · Recovery, 4.0 km

29 min

under 120: 11%, 120 to 129: 70%, 130 to 139: 20%

Km	Pace	Avg HR
1	7:23	120
2	7:25	123
3	7:05	128
4	7:10	129

Sat 31 Oct 2026 · Easy, 15.0 km

107 min

120 to 129: 12%, 130 to 139: 57%, 140 to 149: 24%, 150 to 159: 6%

Km	Pace	Avg HR
1	7:18	125
2	7:13	130
3	7:05	133
4	7:18	134
5	7:44	133
6	7:40	133
7	7:37	132
8	7:47	133
9	7:34	133
10	7:42	133
11	6:31	143
12	6:25	147
13	6:32	147
14	6:23	150
15	6:29	148

Thu 29 Oct 2026 · Recovery, 3.2 km

28 min

under 120: 2%, 120 to 129: 45%, 130 to 139: 53%

Km	Pace	Avg HR
1	8:51	127
2	8:35	130
3	8:32	131

Context

The runner and the plan

Running since	27 June 2025 (two runs in October 2022 before that)
Next race	Larnaka half marathon, Sunday 15 November 2026. Target about 1:53 to 1:55 (best so far 1:53:56, March 2026)
After that	Building towards a marathon
Heart rate source	Chest strap paired to the watch on every run, so all heart rate below is strap data
Injuries	None, current or in the period covered
Other load	Building a house since May 2026, much of the physical work done personally; not recorded as activity
Running week, last 8 weeks	2.2 runs and 20 km per week on average, plus 2.6 strength (calisthenics) sessions per week in the evening
Time of day	53% of runs start before 7:00 and 77% before 8:00

Last 8 weeks (7 Sep to 1 Nov)	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Runs on each weekday	1	4	5	1	0	4	3
Strength sessions	8	7	0	6	0	0	0

Key numbers

Summary of the watch data

Highest heart rate	193 in a race (10K, 27 Sep 2026), 190 in training (tempo run, 30 Jun 2025)
Garmin lactate threshold estimate	173 bpm at 5:10/km (2026-10-06)
Garmin VO2max estimate	46.9 (4 Nov 2026), highest 48.4 (9 Aug 2026)
Best half marathon	1:53:56 at 5:23/km, avg HR 173 (Mar 2026)
Best 10K	51:32 at 5:07/km, avg HR 178 (Sep 2026)
Easy runs (Βάση), October 2026	avg 6:35/km at avg HR 146

Races

Race results

Every race since June 2025, latest first. Half paces split the distance exactly in two. Ascent is Garmin's total for the activity.

Date	Race	Distance	Km	Time	Pace	Avg HR	Max HR	1st / 2nd half pace	Ascent m
27 Sep 2026	Cyprus Road Races Grand Prix, Limassol	10K	10.06	51:32	5:07	178	193	5:02 / 5:13	18
12 Jun 2026	Running Under the Moon 10K	10K	10.03	51:44	5:09	175	181	5:06 / 5:13	51
22 Mar 2026	Limassol Marathon (MUSKITA half)	Half	21.18	1:53:56	5:23	173	184	5:23 / 5:23	44
18 Jan 2026	Nicosia half marathon	Half	21.20	1:55:27	5:27	170	185	5:25 / 5:29	76
07 Dec 2025	Paphos 10K	10K	10.01	51:55	5:11	170	176	5:09 / 5:13	85
16 Nov 2025	Larnaka International Marathon (half)	Half	21.09	1:58:25	5:37	169	180	5:26 / 5:47	19
28 Sep 2025	Cyprus Road Races Grand Prix, Limassol	5K	5.12	24:50	4:51	171	183	4:49 / 4:53	4

Races

Race pacing, km by km

Pace, average heart rate, cadence and average step length per kilometre for every race, with the full lap data (power, ascent) in the tables below.

Each column is one full kilometre, the watch’s 1 km auto laps. The same scales are used for every race. Step length is the kilometre’s distance divided by the steps taken in it (cadence times minutes), so pace = cadence × step length. The last few metres to the finish line are left out of the charts and kept in the tables.

27 Sep 2026 · Cyprus Road Races Grand Prix, Limassol · 10K, 51:32

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:06	5:06	157	172	176	1.11	356	3	0
2	1000	5:01	5:01	174	177	176	1.13	355	3	3
3	1000	5:01	5:01	176	181	176	1.13	361	0	3
4	1000	4:58	4:58	179	183	176	1.14	375	0	3
5	1000	5:04	5:04	181	184	176	1.12	368	0	0
6	1000	5:09	5:09	182	184	176	1.10	335	1	0
7	1000	5:20	5:20	181	184	175	1.07	327	3	1
8	1000	5:20	5:20	181	184	176	1.07	339	2	1
9	1000	5:15	5:15	182	185	175	1.09	350	1	3
10	1000	5:06	5:06	184	189	176	1.12	367	2	0
11	56	0:13	3:43	191	193	196	1.37	510	1	0

12 Jun 2026 · Running Under the Moon 10K · 10K, 51:44

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:01	5:01	168	177	180	1.11	400	13	0
2	1000	4:50	4:50	175	178	180	1.15	354	2	5
3	1000	5:04	5:04	177	181	179	1.10	354	8	9
4	1000	5:16	5:16	175	178	177	1.07	365	8	4
5	1000	5:19	5:19	175	178	179	1.05	344	6	1
6	1000	5:28	5:28	176	179	178	1.03	345	10	0
7	1000	5:27	5:27	174	178	177	1.04	321	3	5
8	1000	5:03	5:03	175	178	179	1.11	328	0	8
9	1000	5:05	5:05	177	179	178	1.10	331	1	8
10	1000	4:59	4:59	178	181	178	1.13	332	0	11
11	31	0:11	5:48	176	177	156	1.10	297	0	0

22 Mar 2026 · Limassol Marathon (MUSKITA half) · Half, 1:53:56

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:26	5:26	158	169	178	1.04	327	2	0
2	1000	5:17	5:17	169	174	180	1.05	343	0	1
3	1000	5:22	5:22	170	174	180	1.04	317	0	0
4	1000	5:20	5:20	171	174	180	1.04	319	0	0
5	1000	5:25	5:25	171	174	180	1.02	314	1	0
6	1000	5:24	5:24	172	176	180	1.03	312	1	0
7	1000	5:23	5:23	173	175	180	1.03	320	3	0
8	1000	5:21	5:21	172	175	180	1.04	310	0	4
9	1000	5:25	5:25	173	176	180	1.03	314	1	1
10	1000	5:24	5:24	174	177	180	1.03	320	6	0
11	1000	5:25	5:25	176	179	180	1.03	327	12	3
12	1000	5:17	5:17	174	180	181	1.05	334	5	10
13	1000	5:13	5:13	177	180	180	1.06	355	9	9
14	1000	5:16	5:16	175	178	180	1.06	344	0	8
15	1000	5:21	5:21	175	178	180	1.04	341	0	2
16	1000	5:30	5:30	176	178	180	1.01	337	4	0
17	1000	5:22	5:22	176	179	180	1.03	340	0	2
18	1000	5:30	5:30	176	178	180	1.01	329	0	0
19	1000	5:29	5:29	177	179	180	1.01	332	0	1
20	1000	5:28	5:28	177	179	180	1.02	330	0	1
21	1000	5:24	5:24	179	181	180	1.03	336	0	0
22	181	0:55	5:05	182	184	180	1.09	347	0	0

18 Jan 2026 · Nicosia half marathon · Half, 1:55:27

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:28	5:28	156	169	180	1.02	335	6	3
2	1000	5:24	5:24	164	166	180	1.03	333	6	1
3	1000	5:28	5:28	167	172	180	1.02	334	8	0
4	1000	5:25	5:25	165	168	180	1.03	323	4	1
5	1000	5:27	5:27	168	173	180	1.02	322	6	0
6	1000	5:22	5:22	168	173	180	1.04	349	2	4
7	1000	5:26	5:26	167	172	180	1.02	346	0	5
8	1000	5:23	5:23	169	172	180	1.03	350	0	6
9	1000	5:21	5:21	168	172	180	1.04	345	0	8
10	1000	5:23	5:23	169	172	180	1.03	339	1	7
11	1000	5:25	5:25	169	172	180	1.03	327	1	2
12	1000	5:25	5:25	168	172	180	1.03	329	0	11
13	1000	5:30	5:30	171	174	180	1.01	351	5	5
14	1000	5:26	5:26	170	174	180	1.02	347	1	8
15	1000	5:28	5:28	172	175	180	1.02	335	0	6
16	1000	5:24	5:24	173	179	181	1.02	320	3	5
17	1000	5:32	5:32	175	178	181	1.00	317	6	0
18	1000	5:28	5:28	176	179	180	1.02	323	1	2
19	1000	5:36	5:36	176	178	180	0.99	308	7	0
20	1000	5:33	5:33	177	180	180	1.00	306	7	3
21	1000	5:29	5:29	178	182	181	1.01	314	7	3
22	199	1:04	5:22	182	185	172	1.08	345	2	0

07 Dec 2025 · Paphos 10K · 10K, 51:55

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:33	5:33	149	162	177	1.02	326	13	13
2	1000	5:10	5:10	166	170	184	1.05	377	16	7
3	1000	4:58	4:58	170	172	186	1.08	364	3	4
4	1000	5:02	5:02	171	175	187	1.06	355	9	12
5	1000	5:04	5:04	172	176	186	1.06	343	6	3
6	1000	5:06	5:06	174	176	183	1.07	373	5	10
7	1000	5:10	5:10	174	176	183	1.06	347	11	6
8	1000	5:12	5:12	174	176	182	1.06	336	8	5
9	1000	5:12	5:12	173	175	182	1.06	330	3	14
10	1000	5:26	5:26	174	176	181	1.02	345	10	11
11	8	0:02	4:44	172	172	180	1.17	317	0	1

16 Nov 2025 · Larnaka International Marathon (half) · Half, 1:58:25

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	5:36	5:36	158	167	181	0.99	330	2	0
2	1000	5:20	5:20	166	169	182	1.03	338	0	3
3	1000	5:23	5:23	166	169	181	1.03	334	0	0
4	1000	5:21	5:21	167	170	182	1.03	338	0	0
5	1000	5:23	5:23	167	169	182	1.02	331	1	1
6	1000	5:25	5:25	168	171	183	1.01	323	0	0
7	1000	5:12	5:12	171	174	182	1.06	329	0	0
8	1000	5:29	5:29	170	172	183	1.00	315	1	1
9	1000	5:34	5:34	169	171	183	0.98	304	1	2
10	1000	5:35	5:35	168	171	184	0.97	304	0	0
11	1000	5:38	5:38	168	171	185	0.96	302	2	0
12	1000	5:40	5:40	169	171	187	0.95	302	1	0
13	1000	5:41	5:41	170	172	187	0.94	298	0	0
14	1000	5:41	5:41	169	171	189	0.93	296	0	2
15	1000	5:39	5:39	170	172	189	0.94	301	2	1
16	1000	5:45	5:45	171	174	189	0.92	296	1	1
17	1000	5:52	5:52	169	171	189	0.90	290	1	3
18	1000	5:47	5:47	170	173	189	0.92	306	2	1
19	1000	6:04	6:04	170	172	187	0.88	287	3	3
20	1000	5:55	5:55	171	173	188	0.90	303	1	0
21	1000	6:00	6:00	172	177	187	0.89	293	0	1
22	93	0:27	4:48	178	180	188	1.11	367	0	0

28 Sep 2025 · Cyprus Road Races Grand Prix, Limassol · 5K, 24:50

Lap	Metres	Time	Pace /km	Avg HR	Max HR	Cadence	Step m	Power W	Ascent m	Descent m
1	1000	4:38	4:38	158	170	185	1.17	387	0	0
2	1000	4:56	4:56	171	173	181	1.12	363	2	1
3	1000	4:54	4:54	174	180	180	1.13	373	1	2
4	1000	4:55	4:55	175	177	180	1.13	385	1	2
5	1000	4:52	4:52	176	180	181	1.13	381	0	0
6	123	0:35	4:44	181	183	171	1.24	400	0	0

Races

Garmin race predictions

Calculated by the watch on 10 November 2026 from recent training, not measured.

5K23:43

10K50:38

Half1:54:12

Marathon4:15:31

Pace and heart rate

Average speed and heart rate of every run since 1 July 2026

Each dot is one run: average speed (km/h) against average heart rate (bpm)

easy, long, recoverytempo, threshold, intervalsrace

Heart rate distribution

Heart rate distribution, October 2026 runs

Every run from 6 October to 10 November 2026, plus the 10K race of 27 September. Neutral bands, so any zone model can be applied; the 5 bpm table gives the detail.

Share of each run’s time per 10 bpm band, from second-by-second heart rateminutes

under 120120 to 129130 to 139140 to 149150 to 159160 to 169170 to 179180 and up

Date	Type	Km	Min	Avg HR	Max HR	under 120 %	120 to 129 %	130 to 139 %	140 to 149 %	150 to 159 %	160 to 169 %	170 to 179 %	180 and up %
27 Sep	Race	10.1	52	178	193	1	0	0	0	1	6	31	62
06 Oct	Easy	8.1	54	147	158	1	0	1	71	27	0	0	0
10 Oct	Easy	8.0	52	149	166	1	1	6	33	58	2	0	0
11 Oct	Easy	10.0	64	153	177	0	0	2	36	44	12	5	0
14 Oct	Easy	8.0	51	147	160	1	1	5	58	36	0	0	0
18 Oct	Unstructured	10.0	61	153	176	0	0	3	36	44	5	12	0
20 Oct	Easy	6.0	38	149	158	1	0	3	45	51	0	0	0
21 Oct	Easy	8.3	53	147	156	0	1	4	54	40	0	0	0
24 Oct	Easy	16.1	105	150	158	0	0	2	36	61	0	0	0
26 Oct	Threshold	8.0	44	163	179	1	0	4	18	2	42	34	0
28 Oct	Threshold	10.0	56	163	178	1	0	2	11	22	25	39	0
29 Oct	Recovery	3.2	28	129	140	2	45	53	0	0	0	0	0
31 Oct	Easy	15.0	107	136	154	0	12	57	24	6	0	0	0
02 Nov	Recovery	4.0	29	125	135	11	70	20	0	0	0	0	0
04 Nov	Easy	8.1	56	139	148	1	1	46	51	0	0	0	0
05 Nov	Easy	8.3	56	139	148	1	0	44	55	0	0	0	0
07 Nov	Easy	12.4	88	140	150	0	0	33	67	0	0	0	0
10 Nov	Tempo	8.0	46	159	174	1	1	6	8	31	41	13	0

Minutes per 5 bpm, per run

Date	Type	≤104	105 to 109	110 to 114	115 to 119	120 to 124	125 to 129	130 to 134	135 to 139	140 to 144	145 to 149	150 to 154	155 to 159	160 to 164	165 to 169	170 to 174	175 to 179	180 to 184	185 to 189	190 to 194
27 Sep	Race	0.5	0.0		0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.1	0.3	1.1	1.8	5.2	10.5	29.9	1.9	0.2
06 Oct	Easy	0.3	0.0	0.0	0.0	0.0	0.0	0.1	0.2	11.1	27.4	11.4	3.4
10 Oct	Easy	0.1	0.1	0.1	0.1	0.2	0.2	0.4	2.5	10.0	7.1	22.9	7.5	1.0	0.2
11 Oct	Easy	0.1	0.0	0.1	0.1	0.1	0.1	0.3	1.1	5.3	17.6	13.9	13.9	5.6	1.9	1.9	1.4
14 Oct	Easy	0.4	0.0	0.0	0.0	0.1	0.3	0.2	2.3	13.9	15.3	13.0	5.2	0.1
18 Oct	Unstructured	0.2	0.0	0.0	0.0	0.0	0.0	0.2	1.4	5.0	16.9	16.1	10.7	0.7	2.5	7.0	0.4
20 Oct	Easy	0.2	0.0	0.0	0.0	0.1	0.1	0.2	0.8	3.9	13.1	14.9	4.3
21 Oct	Easy	0.2		0.0	0.1	0.5	0.2	0.4	2.0	6.4	22.2	20.8	0.3
24 Oct	Easy	0.1	0.0	0.1	0.0	0.1	0.2	0.6	1.9	12.8	24.6	51.7	12.6
26 Oct	Threshold	0.3	0.0	0.0	0.0	0.0	0.1	0.8	0.9	3.8	3.9	0.4	0.3	7.6	10.8	5.6	9.3
28 Oct	Threshold	0.3		0.0	0.0	0.0	0.0	0.0	0.9	1.9	4.3	6.1	6.5	8.7	5.7	16.8	5.2
29 Oct	Recovery	0.3		0.0	0.3	3.8	8.7	10.8	4.1	0.0
31 Oct	Easy	0.3	0.0	0.0	0.1	0.9	12.3	48.6	12.6	6.2	19.4	7.0
02 Nov	Recovery	0.3	0.1	0.2	2.4	9.0	11.2	5.7	0.0
04 Nov	Easy	0.2	0.0	0.0	0.4	0.3	0.5	2.5	23.6	27.9	0.7
05 Nov	Easy	0.3		0.0	0.1		0.1	2.5	22.3	28.6	2.1
07 Nov	Easy	0.3	0.0	0.0	0.0	0.0	0.1	2.0	26.8	51.1	7.4	0.1
10 Nov	Tempo	0.1	0.0	0.1	0.1	0.2	0.1	0.9	1.7	1.1	2.5	6.0	8.1	7.4	11.5	6.2

Intervals

Threshold sessions, lap by lap

Laps exactly as the watch recorded them (auto laps and manual lap presses).

Mon 26 Oct 2026 · Threshold (Όριο)

Lap	Metres	Time	Pace /km	Avg HR
1	1000	6:17	6:17	139
2	588	3:43	6:19	145
3	1000	4:57	4:57	164
4	1000	4:54	4:54	169
5	1000	4:58	4:58	174
6	1000	4:59	4:59	177
7	438	2:11	4:59	177
8	1000	6:02	6:02	167
9	655	3:58	6:03	163
10	328	1:57	5:57	161

Wed 28 Oct 2026 · Threshold (Όριο)

Lap	Metres	Time	Pace /km	Avg HR
1	1000	6:17	6:17	141
2	586	3:43	6:21	151
3	1000	4:58	4:58	165
4	1000	4:57	4:57	170
5	1000	4:59	4:59	174
6	20	0:06	-	174
7	660	5:00	7:35	154
8	1000	5:05	5:05	168
9	1000	5:07	5:07	173
10	941	4:49	5:07	176
11	1000	6:32	6:32	161
12	554	3:28	6:15	158
13	243	1:42	7:00	157

Tue 10 Nov 2026 · Threshold (Όριο)

Lap	Metres	Time	Pace /km	Avg HR
1	1000	6:17	6:17	138
2	607	3:43	6:07	151
3	994	5:00	5:02	165
4	288	2:00	6:57	155
5	989	5:00	5:03	167
6	292	2:00	6:51	159
7	971	5:00	5:09	168
8	292	2:00	6:51	158
9	977	5:00	5:07	170
10	1000	6:04	6:04	160
11	626	3:56	6:17	157

Splits

Per-km splits of recent runs

Pace and average heart rate for each full kilometre, from the watch's per-second records.

Sun 27 Sep 2026 · Race, 10.1 km

Km	Pace	Avg HR
1	5:05	157
2	5:01	174
3	5:01	176
4	4:58	179
5	5:05	181
6	5:09	182
7	5:20	181
8	5:20	181
9	5:15	182
10	5:05	184

Wed 21 Oct 2026 · Easy, 8.3 km

Km	Pace	Avg HR
1	6:23	137
2	6:21	146
3	6:21	146
4	6:25	148
5	6:28	149
6	6:27	150
7	6:26	151
8	6:26	152

Sat 24 Oct 2026 · Easy, 16.1 km

Km	Pace	Avg HR
1	6:18	138
2	6:27	143
3	6:18	145
4	6:26	146
5	6:30	148
6	6:39	148
7	6:27	151
8	6:31	152
9	6:34	151
10	6:30	152
11	6:31	152
12	6:33	152
13	6:37	152
14	6:29	153
15	6:28	154
16	6:28	155

Sat 31 Oct 2026 · Easy, 15.0 km

Km	Pace	Avg HR
1	7:18	125
2	7:13	130
3	7:05	133
4	7:18	134
5	7:44	133
6	7:40	133
7	7:37	132
8	7:47	133
9	7:34	133
10	7:42	133
11	6:31	143
12	6:25	147
13	6:32	147
14	6:23	150
15	6:29	148

Volume

Kilometres per week

Kilometres per week (bars, Monday to Sunday) and Garmin running tolerance (line, from November 2025)

weekly kmrunning tolerance

Weekly numbers as a table

Week from	Runs	Km	Hours	Longest km	Hard runs	Tolerance km
23 Jun 2025	2	8.7	1.2	5.4	0	-
30 Jun 2025	4	25.4	3.1	7.9	1	-
07 Jul 2025	5	33.7	3.9	9.0	2	-
14 Jul 2025	5	27.1	3.1	6.6	2	-
21 Jul 2025	3	22.4	2.6	8.2	1	-
28 Jul 2025	5	33.6	3.5	8.2	2	-
04 Aug 2025	5	40.0	4.2	10.0	2	-
11 Aug 2025	5	39.0	4.1	11.5	2	-
18 Aug 2025	5	39.5	4.0	11.0	2	-
25 Aug 2025	5	48.5	5.0	13.0	2	-
01 Sep 2025	3	32.5	3.5	14.4	1	-
08 Sep 2025	4	38.3	4.0	15.0	2	-
15 Sep 2025	5	45.6	4.6	17.5	2	-
22 Sep 2025	6	39.3	3.8	8.0	3	-
29 Sep 2025	2	14.4	1.4	7.9	1	-
06 Oct 2025	5	40.6	4.0	11.5	1	-
13 Oct 2025	4	38.2	3.9	10.6	2	-
20 Oct 2025	4	32.5	3.4	10.2	0	-
27 Oct 2025	4	34.8	3.5	12.9	2	55.8
03 Nov 2025	4	37.5	4.0	13.0	1	56.0
10 Nov 2025	3	32.9	3.1	21.1	2	56.1
17 Nov 2025	0	0.0	0.0	0.0	0	56.0
24 Nov 2025	4	28.6	2.9	9.6	1	51.3
01 Dec 2025	5	35.6	3.4	10.0	3	51.4
08 Dec 2025	5	47.9	5.0	16.0	1	52.6
15 Dec 2025	4	44.0	4.5	17.0	0	54.5
22 Dec 2025	3	20.6	2.1	9.0	2	56.9
29 Dec 2025	3	22.2	2.4	10.0	0	54.5
05 Jan 2026	4	27.3	2.7	8.1	1	52.7
12 Jan 2026	3	31.2	3.1	21.2	1	51.8
19 Jan 2026	3	20.7	2.2	8.7	0	52.1
26 Jan 2026	1	10.5	1.0	10.5	1	49.8
02 Feb 2026	4	28.2	2.9	8.6	0	46.6
09 Feb 2026	3	25.6	2.6	10.8	1	45.5
16 Feb 2026	4	42.4	4.4	17.0	1	44.4
23 Feb 2026	3	21.7	2.1	8.5	1	45.6
02 Mar 2026	3	26.6	2.8	12.1	0	44.9
09 Mar 2026	3	20.5	2.2	8.2	0	44.5
16 Mar 2026	3	32.2	3.0	21.2	1	43.1
23 Mar 2026	1	6.0	0.6	6.0	0	43.8
30 Mar 2026	1	8.0	0.8	8.0	0	40.7
06 Apr 2026	2	11.0	1.1	6.0	0	38.1
13 Apr 2026	1	6.0	0.6	6.0	0	36.5
20 Apr 2026	0	0.0	0.0	0.0	0	33.9
27 Apr 2026	1	7.0	0.8	7.0	0	31.0
04 May 2026	4	25.1	2.6	7.4	1	29.2
11 May 2026	3	18.0	1.8	6.5	0	29.5
18 May 2026	2	16.4	1.7	9.0	1	29.3
25 May 2026	0	0.0	0.0	0.0	0	30.4
01 Jun 2026	3	23.1	2.3	8.7	1	28.4
08 Jun 2026	3	24.6	2.4	10.0	2	29.1
15 Jun 2026	3	20.8	2.1	7.7	2	29.5
22 Jun 2026	3	22.2	2.2	9.5	1	30.0
29 Jun 2026	3	26.3	2.8	10.0	0	30.4
06 Jul 2026	3	25.3	2.5	8.8	2	30.5
13 Jul 2026	3	25.0	2.4	10.0	2	31.2
20 Jul 2026	3	22.1	2.3	10.0	0	31.5
27 Jul 2026	2	14.7	1.7	8.1	1	31.3
03 Aug 2026	3	26.0	2.5	10.0	2	32.1
10 Aug 2026	0	0.0	0.0	0.0	0	30.9
17 Aug 2026	1	6.1	0.7	6.1	0	30.0
24 Aug 2026	4	31.3	3.4	10.4	0	29.9
31 Aug 2026	4	26.1	2.7	8.0	0	30.4
07 Sep 2026	2	17.2	1.7	10.0	1	30.5
14 Sep 2026	2	12.4	1.2	6.4	1	30.4
21 Sep 2026	2	18.8	1.8	10.1	1	29.8
28 Sep 2026	0	0.0	0.0	0.0	0	29.6
05 Oct 2026	3	26.1	2.8	10.0	0	28.7
12 Oct 2026	2	18.0	1.9	10.0	0	28.2
19 Oct 2026	3	30.4	3.3	16.1	0	28.9
26 Oct 2026	4	36.3	3.9	15.0	2	29.7
02 Nov 2026	4	32.8	3.8	12.4	0	31.2
09 Nov 2026	1	8.0	0.8	8.0	1	-

Volume

Kilometres per month

Kilometres per monthNovember: to the 10th

Monthly numbers as a table

Month	Runs	Km	Hours	Avg pace	Avg HR	Easy pace	Easy HR	Longest km	Hard runs
Jun 2025	3	16.6	2.1	7:25	158	8:31	147	7.9	1
Jul 2025	19	123.3	14.2	6:54	154	7:22	150	9.0	7
Aug 2025	22	177.9	18.6	6:16	153	6:18	151	13.0	8
Sep 2025	19	162.1	16.6	6:09	150	6:14	148	17.5	8
Oct 2025	17	141.2	14.2	6:01	152	6:06	149	11.5	6
Nov 2025	12	111.9	11.4	6:06	155	6:16	149	21.1	4
Dec 2025	17	148.1	15.0	6:05	152	6:09	149	17.0	6
Jan 2026	14	111.9	11.4	6:07	155	6:17	152	21.2	3
Feb 2026	14	118.0	12.0	6:07	153	6:14	152	17.0	3
Mar 2026	11	93.4	9.5	6:05	155	6:15	150	21.2	1
Apr 2026	4	24.0	2.4	6:04	155	6:24	150	7.0	0
May 2026	9	59.5	6.1	6:08	155	6:21	152	9.0	2
Jun 2026	13	98.7	9.8	5:59	154	6:12	150	10.0	6
Jul 2026	13	105.4	10.9	6:11	152	6:18	150	10.0	5
Aug 2026	8	63.3	6.5	6:12	154	6:24	150	10.4	2
Sep 2026	10	74.5	7.5	6:00	156	6:18	151	10.1	3
Oct 2026	12	110.8	11.9	6:26	149	6:35	146	16.1	2
Nov 2026	5	40.8	4.6	6:44	141	6:57	139	12.4	1

Heart rate

Highest heart rates recorded on runs

Maximum heart rate per run, from the chest strap.

Date	Run	Type	Max HR	Avg HR
2026-09-27	Γερμασογεια - Cyprus Road Races Grand Prix - Limassol (10K)	Race	193	178
2025-06-30	Λεμεσος - Ρυθμός	Tempo (Ρυθμός)	190	175
2026-01-18	Λευκωσια Τρέξιμο	Race	185	170
2026-03-22	Λεμεσος - XM Limassol Marathon (MUSKITA Half Marathon)	Race	184	173
2025-07-14	Λεμεσος - Όριο	Threshold (Όριο)	183	168
2025-09-28	Γερμασογεια - Cyprus Road Races Grand Prix - Limassol (5K)	Race	183	171
2026-04-11	Λεμεσος Τρέξιμο	Unstructured (no workout)	183	169
2026-01-06	Λεμεσος - Όριο	Threshold (Όριο)	182	168
2026-09-15	Λεμεσος - Όριο	Threshold (Όριο)	182	167
2026-05-10	Λεμεσος - Όριο	Threshold (Όριο)	181	165
2026-06-12	Αγλαντζια - Running Under the Moon (10km)	Race	181	175
2026-07-14	Λεμεσος - Threshold	Threshold (Όριο)	181	168

Training mix

Runs by type

Type comes from the workout name on the watch. Avg HR is weighted by duration.

Type	Runs	Km	Hours	Avg pace	Avg HR	Highest HR
Easy (Βάση)	118	907.0	96.3	6:22	149	178
Long run (Μεγάλη διαδρομή)	16	188.6	21.1	6:42	149	168
Recovery (Επαναφορά)	6	23.7	3.1	7:51	130	142
Tempo (Ρυθμός)	24	206.3	20.1	5:51	161	190
Threshold (Όριο)	21	160.7	14.9	5:34	164	183
VO2max intervals (Μέγ. VO2)	6	42.4	4.2	5:54	158	179
Anaerobic (Αναερόβια)	5	40.4	4.1	6:05	154	176
Sprints (Σπριντ)	5	28.2	3.2	6:50	144	180
Race	7	98.7	8.8	5:21	172	193
Unstructured (no workout)	14	85.4	8.7	6:09	153	183

Other training

Non-running activities recorded, June to October 2026

Sessions and hours per month. Manual work (house building since May 2026) is not recorded as an activity.

Month	Hiking	Mobility	Motocross	Motorcycling	MTB	Road bike	SUP	Strength	Walking	Yoga
Jun 2026	-	4 · 4.0 h	-	-	-	-	1 · 1.1 h	7 · 6.9 h	-	-
Jul 2026	1 · 2.1 h	1 · 1.0 h	-	-	-	-	3 · 3.9 h	12 · 11.8 h	1 · 1.6 h	-
Aug 2026	-	-	-	1 · 0.5 h	-	1 · 0.1 h	7 · 8.5 h	-	4 · 1.8 h	1 · 0.7 h
Sep 2026	-	-	-	1 · 0.9 h	-	-	3 · 3.1 h	9 · 8.7 h	-	-
Oct 2026	-	-	2 · 1.6 h	-	1 · 0.2 h	-	-	12 · 11.4 h	5 · 6.2 h	-
Nov 2026	-	-	-	-	-	-	-	3 · 2.9 h	-	-

Further reference

Garmin estimates, recovery and the full log

Included for completeness. Garmin's estimates are calculated by the watch, not measured.

Garmin estimates

VO2max estimate over time

Garmin VO2max estimate (ml/kg/min)

Garmin estimates

Lactate threshold as detected by Garmin

Garmin updates these values automatically from runs, without a dedicated test. November 2025 is the first value available.

Date	Pace /km	km/h	HR
2025-11-15	5:08	11.7	171
2026-01-02	5:10	11.6	171
2026-01-23	5:13	11.5	173
2026-02-07	5:13	11.5	171
2026-02-27	5:13	11.5	169
2026-03-21	5:13	11.5	171
2026-03-22	5:10	11.6	173
2026-03-31	5:10	11.6	171
2026-04-11	5:10	11.6	173
2026-05-06	5:10	11.6	176
2026-05-15	5:10	11.6	174
2026-05-19	5:10	11.6	172
2026-06-05	5:10	11.6	170
2026-06-17	5:10	11.6	168
2026-06-30	5:08	11.7	168
2026-07-08	5:03	11.9	169
2026-08-09	4:58	12.1	170
2026-09-01	5:05	11.8	171
2026-09-27	5:05	11.8	173
2026-10-06	5:10	11.6	173

Training status on 10 November 2026: Maintaining, acute load 429, chronic load 474, load ratio 0.9, running tolerance 31.5 km. Race predictions are with the races.

Recovery

Sleep, resting heart rate and HRV

Monthly sleep and resting HR

Month	Nights	Sleep h	Under 6 h	Score	Resting HR
Jun 2025	3	6.73	0	84	53.3
Jul 2025	31	6.89	3	81	50.7
Aug 2025	31	7.10	3	81	47.7
Sep 2025	30	6.96	3	78	47.6
Oct 2025	31	6.94	3	78	47.7
Nov 2025	30	7.00	6	76	49.6
Dec 2025	31	7.13	3	79	49.6
Jan 2026	31	7.31	1	80	51.3
Feb 2026	28	7.28	3	83	50.3
Mar 2026	31	7.12	3	80	51.2
Apr 2026	30	7.43	2	82	51.0
May 2026	31	6.74	4	79	51.1
Jun 2026	30	6.76	4	81	49.5
Jul 2026	31	6.64	6	81	48.1
Aug 2026	31	6.61	8	81	47.2
Sep 2026	30	6.90	6	78	48.8
Oct 2026	31	6.95	4	80	50.2

Overnight HRV, weekly average (ms)

Week of	HRV
2026-06-04	45.0
2026-06-11	41.3
2026-06-18	46.4
2026-06-25	43.7
2026-07-02	43.4
2026-07-09	45.3
2026-07-16	45.7
2026-07-23	45.1
2026-07-30	47.7
2026-08-06	44.4
2026-08-13	47.3
2026-08-20	45.0
2026-08-27	48.6
2026-09-03	45.3
2026-09-10	40.7
2026-09-17	42.0
2026-09-24	45.0
2026-10-01	39.9
2026-10-08	41.9
2026-10-15	41.4
2026-10-22	43.3
2026-10-29	44.7

HRV recorded since June 2026. Daily values 29 Oct to 2 Nov: 42, 45, 47, 40, 48 ms; resting HR 49, 50, 49, 50, 46 bpm.

Run log

Every run

All 222 runs since 27 June 2025, newest first

Date	Start	Name	Type	Km	Time	Pace	Avg HR	Max HR	Cadence	Ascent m
2026-11-10	06:46	Λεμεσος - Ρυθμός	Tempo	8.04	46:02	5:43	159	174	179	16
2026-11-07	08:30	Λεμεσος - Βάση	Easy	12.36	1:27:53	7:07	140	150	171	23
2026-11-05	07:00	Λεμεσος - Βάση	Easy	8.29	56:01	6:46	139	148	174	7
2026-11-04	06:53	Λεμεσος - Βάση	Easy	8.11	56:00	6:55	139	148	173	13
2026-11-02	07:36	Λεμεσος - Επαναφορά	Recovery	4.00	29:05	7:16	125	135	172	7
2026-10-31	05:52	Λεμεσος - Βάση	Easy	15.01	1:47:20	7:09	136	154	171	11
2026-10-29	15:43	Απεσια - Επαναφορά	Recovery	3.25	28:02	8:38	129	140	157	91
2026-10-28	09:15	Λεμεσος - Όριο	Threshold	10.01	56:30	5:39	163	178	175	5
2026-10-26	06:28	Λεμεσος - Όριο	Threshold	8.01	43:57	5:29	163	179	181	8
2026-10-24	07:05	Λεμεσος - Βάση	Easy	16.14	1:44:39	6:29	150	158	173	11
2026-10-21	07:03	Λεμεσος - Βάση	Easy	8.27	53:01	6:25	147	156	177	9
2026-10-20	07:09	Λεμεσος - Βάση	Easy	6.01	37:33	6:15	149	158	181	77
2026-10-18	18:03	Λεμεσος Τρέξιμο	Unstructured	10.01	1:01:11	6:07	153	176	172	22
2026-10-14	06:36	Λεμεσος - Βάση	Easy	8.01	50:58	6:22	147	160	173	90
2026-10-11	10:04	Λεμεσος - Βάση	Easy	10.02	1:03:42	6:22	153	177	173	7
2026-10-10	09:46	Λεμεσος - Βάση	Easy	8.03	52:14	6:30	149	166	170	6
2026-10-06	06:52	Λεμεσος - Βάση	Easy	8.08	54:03	6:41	147	158	171	13
2026-09-27	08:01	Γερμασογεια - Cyprus Road Races Grand Prix - Limassol (10K)	Race	10.06	51:33	5:08	178	193	175	18
2026-09-22	06:51	Λεμεσος - Βάση	Easy	8.77	56:02	6:23	153	165	171	9
2026-09-16	06:07	Παφος - Βάση	Easy	6.01	38:16	6:22	151	161	172	26
2026-09-15	06:59	Λεμεσος - Όριο	Threshold	6.43	35:02	5:27	167	182	177	5
2026-09-12	07:32	Λεμεσος - Βάση	Easy	10.01	1:02:28	6:15	151	160	173	15
2026-09-09	07:03	Λεμεσος - Όριο	Threshold	7.21	40:01	5:33	160	178	178	105
2026-09-06	07:56	Αγιος Τυχων - Βάση	Easy	8.01	50:42	6:20	149	158	174	34
2026-09-05	08:22	Λεμεσος - Βάση	Easy	8.04	50:03	6:14	153	167	172	6
2026-09-02	06:48	Λεμεσος - Βάση	Easy	5.01	31:00	6:11	152	160	174	1
2026-09-01	06:58	Λεμεσος - Βάση	Easy	5.01	32:07	6:25	149	157	172	10
2026-08-30	08:12	Λεμεσος - Βάση	Easy	6.86	42:02	6:08	151	161	171	5
2026-08-29	07:37	Λεμεσος - Μ. διαδρ. τρεξ.	Long run	10.38	1:08:24	6:35	152	165	169	18
2026-08-26	19:12	Λεμεσος - Βάση	Easy	8.02	53:07	6:38	152	170	166	3
2026-08-25	06:25	Παλοδεια Τρέξιμο	Unstructured	6.01	38:04	6:20	148	158	169	86
2026-08-19	06:36	Λεμεσος - Βάση	Easy	6.08	39:01	6:25	149	158	171	3
2026-08-09	06:48	Λεμεσος - Όριο	Threshold	7.68	42:02	5:28	160	177	176	8
2026-08-07	06:52	Λεμεσος - Βάση	Easy	8.30	53:08	6:24	149	158	172	2
2026-08-04	06:51	Λεμεσος - Όριο	Threshold	10.01	56:59	5:42	165	181	177	6
2026-07-31	06:27	Λεμεσος - Βάση	Easy	8.12	51:02	6:17	149	156	172	4
2026-07-29	06:33	Λεμεσος - Σπριντ	Sprints	6.59	49:59	7:35	139	170	147	9
2026-07-25	08:03	Λεμεσος - Βάση	Easy	6.69	40:03	5:59	151	160	173	10
2026-07-22	06:21	Λεμεσος - Βάση	Easy	10.01	1:03:55	6:23	150	156	176	8
2026-07-21	06:26	Λεμεσος - Βάση	Easy	5.39	32:06	5:57	149	157	177	4
2026-07-19	19:21	Λεμεσος - Όριο	Threshold	6.43	37:07	5:46	161	179	174	7
2026-07-17	06:30	Λεμεσος - Base	Easy	10.01	1:03:22	6:20	151	157	175	6
2026-07-14	06:38	Λεμεσος - Threshold	Threshold	8.60	46:12	5:22	168	181	181	2
2026-07-10	06:13	Λεμεσος - Αναερόβια	Anaerobic	8.11	47:43	5:53	154	175	178	8
2026-07-08	06:24	Λεμεσος - Βάση	Easy	8.42	52:02	6:11	148	155	177	3
2026-07-07	06:22	Λεμεσος - Ρυθμός	Tempo	8.79	50:02	5:42	162	179	179	5
2026-07-04	07:07	Λεμεσος - Μ. διαδρ. τρεξ.	Long run	10.00	1:03:26	6:20	149	157	175	7
2026-07-01	19:30	Γερμασογεια - Βάση	Easy	8.23	55:24	6:44	149	158	170	8
2026-06-30	06:25	Λεμεσος - Βάση	Easy	8.04	51:02	6:21	148	157	175	5
2026-06-26	05:59	Λεμεσος - Ρυθμός	Tempo	7.17	40:03	5:35	156	170	181	0
2026-06-24	06:38	Λεμεσος - Βάση	Easy	9.48	1:00:02	6:20	148	155	178	11
2026-06-23	06:41	Λεμεσος - Βάση	Easy	5.56	33:04	5:57	150	157	179	8
2026-06-19	06:38	Λεμεσος - Αναερόβια	Anaerobic	7.71	47:42	6:11	152	172	175	7
2026-06-17	06:33	Λεμεσος - Βάση	Easy	6.01	36:00	6:00	148	156	178	6
2026-06-16	06:38	Λεμεσος - Ρυθμός	Tempo	7.13	40:03	5:37	158	173	179	6
2026-06-12	20:44	Αγλαντζια - Running Under the Moon (10km)	Race	10.03	51:44	5:09	175	181	177	51
2026-06-11	06:28	Λεμεσος - Σπριντ	Sprints	4.52	29:17	6:29	151	178	172	5
2026-06-09	06:24	Λεμεσος - Βάση	Easy	10.02	1:02:44	6:16	152	162	175	3
2026-06-07	07:02	Λεμεσος - Βάση	Easy	8.01	50:36	6:19	151	157	173	7
2026-06-05	06:43	Λεμεσος - Ρυθμός	Tempo	8.74	50:03	5:44	161	175	178	9
2026-06-03	06:27	Λεμεσος - Βάση	Easy	6.31	38:02	6:02	151	161	175	2
2026-05-20	06:36	Λεμεσος - Βάση	Easy	9.01	57:14	6:21	152	161	179	11
2026-05-19	06:33	Λεμεσος - Μέγ. VO2	VO2max intervals	7.39	42:03	5:41	160	179	180	12
2026-05-16	07:24	Λεμεσος - Βάση	Easy	5.01	30:25	6:04	151	159	178	7
2026-05-15	06:25	Λεμεσος Τρέξιμο	Unstructured	6.51	36:22	5:35	162	178	181	10
2026-05-13	06:43	Λεμεσος - Βάση	Easy	6.51	40:38	6:15	153	161	176	5
2026-05-10	06:42	Λεμεσος - Όριο	Threshold	6.75	38:03	5:38	165	181	177	4
2026-05-08	06:51	Λεμεσος Τρέξιμο	Unstructured	6.01	39:19	6:33	151	175	174	3
2026-05-06	06:37	Λεμεσος - Βάση	Easy	7.35	48:39	6:37	153	162	174	3
2026-05-05	06:34	Λεμεσος Τρέξιμο	Unstructured	5.01	32:00	6:23	151	162	177	4
2026-04-28	06:28	Λεμεσος - Βάση	Easy	7.01	45:40	6:31	151	160	174	4
2026-04-18	08:26	Λεμεσος Τρέξιμο	Unstructured	6.01	34:50	5:48	156	180	172	3
2026-04-11	09:46	Λεμεσος Τρέξιμο	Unstructured	5.01	27:33	5:30	169	183	171	9
2026-04-07	06:42	Λεμεσος - Βάση	Easy	6.01	37:41	6:16	148	158	173	2
2026-03-31	06:41	Λεμεσος - Βάση	Easy	8.01	49:50	6:14	151	161	174	5
2026-03-25	08:40	Λεμεσος Τρέξιμο	Unstructured	6.01	36:31	6:05	148	157	174	4
2026-03-22	07:29	Λεμεσος - XM Limassol Marathon (MUSKITA Half Marathon)	Race	21.18	1:53:56	5:23	173	184	179	44
2026-03-21	09:26	Λεμεσος Τρέξιμο	Unstructured	5.01	31:27	6:17	157	178	169	4
2026-03-18	06:51	Λεμεσος - Βαση	Easy	6.04	35:58	5:57	157	167	177	8
2026-03-14	15:32	Λεμεσος - Βάση	Easy	6.04	39:02	6:28	149	159	172	9
2026-03-12	07:12	Λεμεσος - Βάση	Easy	6.21	39:03	6:18	152	161	173	4
2026-03-11	07:06	Λεμεσος - Βάση	Easy	8.24	51:44	6:17	151	166	172	10
2026-03-07	10:05	Λεμεσος - Μεγάλη διαδρομή τ	Long run	12.11	1:19:16	6:33	150	158	171	21
2026-03-04	06:41	Λεμεσος - Βάση	Easy	6.51	39:35	6:05	141	155	177	3
2026-03-03	09:18	Λεμεσος - Βάση	Easy	8.01	50:57	6:22	151	178	170	4
2026-02-28	08:27	Λεμεσος - Βάση	Easy	8.53	51:03	5:59	151	177	173	8
2026-02-27	06:28	Λεμεσος - Βάση	Easy	6.59	39:05	5:56	149	157	176	3
2026-02-25	06:26	Λεμεσος - Όριο	Threshold	6.55	36:03	5:30	159	173	178	3
2026-02-22	08:54	Λεμεσος - Βάση	Easy	6.19	37:03	5:59	151	160	173	3
2026-02-21	08:29	Λεμεσος - Βάση	Easy	17.01	1:52:14	6:36	152	161	173	10
2026-02-20	06:11	Λεμεσος - Βάση	Easy	10.40	1:05:03	6:15	151	159	175	5
2026-02-17	07:12	Λεμεσος - Όριο	Threshold	8.82	48:03	5:27	167	179	178	3
2026-02-14	08:46	Λεμεσος - Μεγάλη διαδρομή τ	Long run	10.84	1:10:03	6:28	150	159	171	22
2026-02-11	07:17	Λεμεσος - Βάση	Easy	6.46	40:03	6:12	150	157	176	4
2026-02-10	06:23	Λεμεσος - Ρυθμός	Tempo	8.31	46:50	5:38	160	174	178	4
2026-02-08	11:36	Λεμεσος - Βάση	Easy	6.66	40:53	6:08	152	158	171	5
2026-02-07	08:06	Λεμεσος - Βάση	Easy	7.01	42:11	6:01	152	160	170	3
2026-02-04	06:45	Λεμεσος - Βάση	Easy	6.01	36:14	6:02	153	160	175	1
2026-02-03	07:28	Λεμεσος - Βάση	Easy	8.56	56:03	6:33	153	160	173	4
2026-01-30	06:34	Λεμεσος - Ρυθμός	Tempo	10.45	1:01:01	5:50	165	178	177	23
2026-01-25	08:14	Λεμεσος - Βάση	Easy	6.02	36:10	6:01	153	161	170	2
2026-01-23	06:30	Λεμεσος - Βάση	Easy	8.71	55:02	6:19	151	157	174	2
2026-01-21	06:26	Λεμεσος - Βάση	Easy	6.01	40:20	6:43	151	159	174	8
2026-01-18	07:20	Λευκωσια Τρέξιμο	Race	21.20	1:55:27	5:27	170	185	179	76
2026-01-17	08:45	Λεμεσος Τρέξιμο	Unstructured	5.05	33:52	6:42	143	168	171	1
2026-01-14	06:27	Λεμεσος - Επαναφορά	Recovery	4.96	37:04	7:29	133	139	173	2
2026-01-11	08:25	Λεμεσος - Βάση	Easy	6.36	39:03	6:08	153	168	175	3
2026-01-10	07:22	Λεμεσος - Βάση	Easy	6.53	39:03	5:59	151	158	177	1
2026-01-09	06:35	Λεμεσος - Βάση	Easy	6.34	39:05	6:10	151	158	175	7
2026-01-06	09:14	Λεμεσος - Όριο	Threshold	8.10	44:05	5:27	168	182	179	7
2026-01-04	08:59	Λεμεσος - Βάση	Easy	6.01	39:52	6:38	151	163	173	9
2026-01-03	07:13	Λεμεσος - Μεγάλη διαδρομή τ	Long run	10.01	1:06:10	6:37	150	157	179	5
2026-01-02	08:12	Λεμεσος - Βάση	Easy	6.18	39:02	6:19	153	175	179	5
2025-12-26	09:58	Λεμεσος - Αναερόβια	Anaerobic	8.96	53:24	5:57	156	176	179	5
2025-12-24	08:43	Λεμεσος - Όριο	Threshold	7.40	40:02	5:25	163	179	179	3
2025-12-23	09:01	Λεμεσος - Επαναφορά	Recovery	4.27	32:04	7:31	126	133	175	2
2025-12-21	08:29	Λεμεσος - Βάση	Easy	6.53	39:04	5:59	149	157	179	7
2025-12-20	08:42	Λεμεσος - Μεγάλη διαδρομή τ	Long run	17.01	1:51:23	6:33	146	155	179	20
2025-12-19	06:36	Λεμεσος - Βάση	Easy	10.48	1:05:05	6:13	149	156	179	5
2025-12-16	06:36	Λεμεσος Τρέξιμο	Unstructured	10.01	54:59	5:30	164	177	179	6
2025-12-14	19:39	Λεμεσος - Βάση	Easy	10.02	1:05:55	6:35	147	154	174	4
2025-12-13	08:50	Αγιος Αθανασιος - Μεγάλη διαδρομή τ	Long run	16.01	1:43:47	6:29	149	165	171	13
2025-12-12	06:28	Λεμεσος - Αναερόβια	Anaerobic	8.05	48:43	6:03	154	176	180	4
2025-12-10	06:49	Λεμεσος - Βάση	Easy	6.97	42:02	6:02	149	155	183	2
2025-12-09	06:43	Λεμεσος - Βάση	Easy	6.81	42:02	6:10	147	155	178	3
2025-12-07	09:14	Παφος Τρέξιμο	Race	10.01	51:56	5:11	170	176	182	85
2025-12-06	08:17	Λεμεσος - Σπριντ	Sprints	4.58	29:17	6:24	152	180	174	2
2025-12-04	06:24	Λεμεσος - Βάση	Easy	6.65	39:04	5:53	151	158	180	4
2025-12-03	06:39	Λεμεσος - Ρυθμός	Tempo	8.23	47:00	5:43	158	171	183	4
2025-12-02	06:36	Λεμεσος - Βάση	Easy	6.10	36:02	5:54	150	158	182	6
2025-11-30	12:05	Λεμεσος - Βάση	Easy	6.50	39:03	6:00	151	158	177	10
2025-11-29	07:31	Λεμεσος - Βάση	Easy	6.01	36:28	6:04	150	157	180	7
2025-11-28	06:42	Λεμεσος - Όριο	Threshold	6.44	35:05	5:27	165	180	183	4
2025-11-26	06:25	Λεμεσος - Βάση	Easy	9.61	1:02:04	6:27	151	157	178	5
2025-11-16	07:18	Λαρνακα - Radisson BLU Larnaka International Marathon (Half	Race	21.09	1:58:26	5:37	169	180	184	19
2025-11-15	08:06	Λεμεσος - Βάση	Easy	5.06	31:03	6:08	151	168	180	3
2025-11-11	06:36	Λεμεσος - Όριο	Threshold	6.72	37:04	5:31	162	174	186	0
2025-11-08	07:41	Λεμεσος - Μεγάλη διαδρομή τ	Long run	13.00	1:28:09	6:47	147	153	175	6
2025-11-06	06:39	Λεμεσος - Όριο	Threshold	7.62	42:04	5:31	160	175	182	2
2025-11-04	06:33	Λεμεσος Τρέξιμο	Unstructured	6.45	42:05	6:32	146	155	177	1
2025-11-03	06:47	Λεμεσος - Βάση	Easy	10.46	1:07:03	6:25	146	154	176	7
2025-11-01	08:21	Λεμεσος - Μεγάλη διαδρομή τ	Long run	12.93	1:23:18	6:27	151	156	175	4
2025-10-30	06:31	Λεμεσος - Όριο	Threshold	8.19	44:57	5:29	165	176	191	1
2025-10-28	06:57	Λεμεσος - Βάση	Easy	6.48	39:02	6:02	149	155	189	2
2025-10-27	06:37	Λεμεσος - Όριο	Threshold	7.22	40:34	5:37	161	176	184	2
2025-10-25	08:08	Λεμεσος - Μεγάλη διαδρομή τ	Long run	10.18	1:06:42	6:33	144	168	180	6
2025-10-24	06:33	Λεμεσος - Βάση	Easy	6.52	39:03	5:59	150	157	177	1
2025-10-23	06:33	Λεμεσος - Βάση	Easy	8.57	54:01	6:18	149	155	180	4
2025-10-21	06:29	Λεμεσος - Βάση	Easy	7.26	43:02	5:56	150	157	185	2
2025-10-18	07:54	Λεμεσος - Βάση	Easy	10.65	1:05:00	6:06	151	159	179	3
2025-10-16	06:40	Λεμεσος - Όριο	Threshold	9.57	54:01	5:39	158	172	184	4
2025-10-14	06:31	Λεμεσος - Βάση	Easy	10.11	1:02:37	6:12	149	156	176	4
2025-10-13	06:38	Λεμεσος - Σπριντ	Sprints	7.88	55:16	7:01	141	170	161	3
2025-10-12	09:42	Λεμεσος Τρέξιμο	Unstructured	5.01	29:09	5:49	152	167	179	2
2025-10-10	06:38	Λεμεσος - Βάση	Easy	7.04	42:02	5:58	150	155	177	2
2025-10-09	06:31	Λεμεσος - Ρυθμός	Tempo	11.45	1:05:06	5:41	159	172	177	3
2025-10-07	06:38	Λεμεσος - Βάση	Easy	6.43	39:03	6:04	149	157	176	1
2025-10-06	06:35	Λεμεσος - Βάση	Easy	10.70	1:06:02	6:10	148	155	174	6
2025-10-02	06:30	Λεμεσος - Ρυθμός	Tempo	7.91	43:39	5:31	162	176	177	1
2025-09-30	06:31	Λεμεσος - Βάση	Easy	6.45	42:01	6:31	141	152	170	2
2025-09-28	08:01	Γερμασογεια - Cyprus Road Races Grand Prix - Limassol (5K)	Race	5.12	24:50	4:51	171	183	180	4
2025-09-27	07:46	Λεμεσος - Σπριντ	Sprints	4.67	29:17	6:16	146	172	169	2
2025-09-25	06:16	Λεμεσος - Βάση	Easy	7.11	42:02	5:55	148	155	176	3
2025-09-24	07:13	Λεμεσος - Ρυθμός	Tempo	8.04	46:02	5:43	154	166	175	2
2025-09-23	06:29	Λεμεσος - Βάση	Easy	7.16	42:04	5:53	149	156	175	1
2025-09-22	06:33	Λεμεσος - Βάση	Easy	7.14	42:03	5:53	149	155	175	2
2025-09-20	07:30	Limassol - Base	Easy	17.51	1:52:07	6:24	148	155	171	20
2025-09-19	06:28	Limassol - Base	Easy	7.06	42:01	5:57	149	155	174	1
2025-09-18	07:03	Limassol - Μέγ. VO2	VO2max intervals	7.42	42:02	5:40	158	174	175	1
2025-09-16	07:12	Λεμεσος - Βάση	Easy	6.70	42:02	6:16	148	156	170	102
2025-09-15	07:17	Λεμεσος - Μέγ. VO2	VO2max intervals	6.95	40:02	5:46	157	175	174	1
2025-09-13	07:48	Λεμεσος - Βάση	Easy	15.01	1:39:12	6:37	147	156	169	16
2025-09-12	07:25	Λεμεσος - Αναερόβια	Anaerobic	7.54	47:46	6:20	152	174	169	1
2025-09-09	06:46	Λεμεσος - Βάση	Easy	6.01	36:32	6:05	150	157	174	0
2025-09-08	07:23	Λεμεσος - Ρυθμός	Tempo	9.78	56:03	5:44	160	174	175	4
2025-09-06	08:13	Λεμεσος - Μεγάλη διαδρομή τ	Long run	14.37	1:37:03	6:45	147	155	168	12
2025-09-05	06:50	Λεμεσος - Βάση	Easy	11.54	1:11:02	6:09	149	158	172	7
2025-09-02	07:04	Λεμεσος - Μέγ. VO2	VO2max intervals	6.56	42:09	6:26	149	174	163	2
2025-08-30	06:20	Λεμεσος - Μεγάλη διαδρομή τ	Long run	13.01	1:27:17	6:42	144	153	170	14
2025-08-29	07:10	Λεμεσος - Βάση	Easy	7.65	46:02	6:01	151	159	171	3
2025-08-28	06:43	Λεμεσος - Ρυθμός	Tempo	10.29	1:01:02	5:56	156	168	173	3
2025-08-26	07:09	Λεμεσος - Βάση	Easy	7.23	46:03	6:22	150	156	170	0
2025-08-25	06:51	Λεμεσος - Ρυθμός	Tempo	10.30	1:01:03	5:56	161	174	174	4
2025-08-23	06:34	Λεμεσος - Βάση	Easy	11.01	1:10:27	6:24	149	157	172	4
2025-08-22	06:55	Λεμεσος - Βάση	Easy	6.58	42:03	6:23	152	157	171	2
2025-08-21	07:30	Λεμεσος - Ρυθμός	Tempo	8.47	50:02	5:54	162	175	176	3
2025-08-19	07:04	Λεμεσος - Βάση	Easy	5.15	31:03	6:02	151	158	178	2
2025-08-18	07:32	Λεμεσος - Ρυθμός	Tempo	8.32	48:02	5:46	161	173	176	3
2025-08-16	07:14	Αγιος Αθανασιος - Μ. διαδρ. τρεξ.	Long run	11.54	1:19:02	6:51	147	156	169	6
2025-08-15	07:20	Λεμεσος - Βάση	Easy	6.75	42:02	6:14	152	159	172	2
2025-08-14	06:53	Λεμεσος - Μέγ. VO2	VO2max intervals	7.10	42:02	5:55	160	177	174	4
2025-08-12	07:30	Λεμεσος - Βάση	Easy	6.58	42:02	6:23	152	159	171	2
2025-08-11	07:15	Λεμεσος - Μέγ. VO2	VO2max intervals	6.99	42:07	6:02	161	177	174	2
2025-08-09	08:03	Αγιος Αθανασιος - Μ. διαδρ. τρεξ.	Long run	10.00	1:09:40	6:58	151	159	167	3
2025-08-08	07:12	Λεμεσος - Βάση	Easy	6.63	42:03	6:21	152	158	173	3
2025-08-07	07:20	Λεμεσος - Ρυθμός	Tempo	8.15	48:02	5:54	162	175	175	3
2025-08-05	07:31	Λεμεσος - Βάση	Easy	6.42	42:03	6:33	152	160	171	3
2025-08-04	07:31	Λεμεσος - Ρυθμός	Tempo	8.81	53:02	6:01	160	174	176	5
2025-08-02	07:58	Λεμεσος - Βάση	Easy	5.19	32:02	6:10	149	156	172	0
2025-08-01	06:41	Λεμεσος - Βάση	Easy	5.68	36:02	6:20	150	157	175	1
2025-07-31	06:55	Λεμεσος - Ρυθμός	Tempo	8.19	48:02	5:52	165	177	179	3
2025-07-29	06:07	Λεμεσος - Βάση	Easy	6.33	42:03	6:39	151	158	176	2
2025-07-28	06:54	Λεμεσος - Ρυθμός	Tempo	8.22	50:03	6:05	162	174	176	3
2025-07-26	07:52	Λεμεσος - Μ. διαδρ. τρεξ.	Long run	8.21	1:04:03	7:48	152	159	176	3
2025-07-25	07:00	Λεμεσος - Βάση	Easy	6.05	42:02	6:57	151	159	178	1
2025-07-24	06:38	Λεμεσος - Ρυθμός	Tempo	8.11	50:02	6:10	159	174	170	0
2025-07-19	06:20	Καρλόβασι - Βάση	Easy	4.53	40:02	8:51	145	155	146	186
2025-07-18	06:53	Λεμεσος - Βάση	Easy	5.83	39:02	6:42	151	157	171	1
2025-07-17	06:45	Λεμεσος - Όριο	Threshold	6.39	38:02	5:57	167	180	172	2
2025-07-15	06:34	Λεμεσος - Επαναφορά	Recovery	3.71	30:03	8:06	133	142	162	1
2025-07-14	06:53	Λεμεσος - Όριο	Threshold	6.60	39:02	5:55	168	183	173	2
2025-07-12	07:49	Λεμεσος - Μ. διαδρ. τρεξ.	Long run	9.00	1:06:21	7:22	151	157	165	3
2025-07-11	06:10	Λεμεσος - Βάση	Easy	5.70	40:03	7:02	149	156	168	2
2025-07-10	06:33	Λεμεσος - Ρυθμός	Tempo	7.46	46:02	6:10	164	176	169	0
2025-07-08	06:29	Λεμεσος - Επαναφορά	Recovery	3.53	30:02	8:30	133	140	162	0
2025-07-07	07:25	Λεμεσος - Ρυθμός	Tempo	8.02	50:03	6:15	168	180	168	1
2025-07-05	06:11	Λεμεσος - Βάση	Easy	7.40	58:03	7:51	150	157	160	9
2025-07-04	06:23	Λεμεσος - Βάση	Easy	5.77	45:04	7:49	151	159	154	4
2025-07-03	06:41	Λεμεσος - Βάση	Easy	4.29	32:03	7:28	149	156	163	3
2025-06-30	06:33	Λεμεσος - Ρυθμός	Tempo	7.92	50:04	6:19	175	190	168	1
2025-06-28	06:25	Λεμεσος - Βάση	Easy	5.41	46:04	8:31	147	158	161	1
2025-06-27	18:40	Λεμεσος Τρέξιμο	Unstructured	3.28	27:04	8:15	144	153	159	2

About the data

All running data comes from a Garmin Forerunner 970. Heart rate comes from a chest strap paired on every run. Paces are average moving pace as Garmin records it. Cadence is steps per minute over the whole run.

Run types are taken from the workout names on the watch (Βάση, Όριο, Ρυθμός and so on). The Paphos 10K (7 Dec 2025) and Nicosia half (18 Jan 2026) are counted as races from their date, distance and effort; their Garmin names do not say so.

Heart rate distributions are counted second by second from the FIT files. Race laps are the watch’s 1 km auto laps as Garmin Connect stores them (pulled on 3 November 2026); power is the watch’s running power.

Two runs from October 2022 (15.3 km) are not included in any totals. Sleep, resting heart rate and HRV are Garmin overnight values. Data pulled on 10 November 2026.