i.yadgarov back to 2017…

i.yadgarov S. João 10k — 🥉

#ncostaobjetivola28

португальские холмы с брусчаткой меня насилуют. хочу плоскую трассу и гладкий асфальт, а не вот это вот всё 😫

i.yadgarov easy half marathon workout: 3 x 3 km + 1 km + 2 x 400

#ncostaobjetivola28

i.yadgarov at the last training, I could keep this pace for only 2 kilometers💀

i.yadgarov my predicted half-marathon pace is 3:02 min/km!

lactate 2.0 mmol/l — 3:14 min/km (159 bpm)
lactate 2.5 mmol/l — 3:10 min/km (162 bpm)
lactate 3.0 mmol/l — 3:07 min/km (164 bpm)
lactate 3.5 mmol/l — 3:04 min/km (165 bpm)
lactate 4.0 mmol/l — 3:02 min/km (167 bpm)

lactate threshold — 3:17 min/km (157 bpm)
threshold workout pace — 3:10 min/km

tested by @liferuns_

#ncostaobjetivola28

i.yadgarov 200m workouts are easy 🤙

⏱️ coach: @nogueiradacosta

#ncostaobjetivola28

i.yadgarov my new carbon shoes

🎥 inspired by @salmijanov

i.yadgarov 💍 vs 🏃‍♂️

i.yadgarov 🤷‍♂️

#ncostaobjetivola28

i.yadgarov 10 km in @crocs — 31:15

thanks @lacursaeci

i.yadgarov к забегу в кроксах готов!

#lacorteingles

i.yadgarov my new daily routine