nico://run training, interpreted

Thu, Apr 2 · 7:51 AM

EASY RUN

Distance
7.3 km
Duration
49m 46s
Pace
6:52 /km
Conditions
21C, humid morning

Useful absorption run with honest execution

This was a good easy run because it actually did the job it was supposed to do. The context was not ideal — heavy legs, high humidity, a heavy dinner, and some alcohol the night before — but the run stayed controlled and never turned into a disguised moderate session.

The main running block settled well after the opening shuffle. Pace gradually moved from the high 6:50s into the mid 6:30s while heart rate stayed mostly contained, which suggests the heaviness was manageable rather than a warning sign. The four short strides then added a small sharpening touch without changing the character of the day.

View full breakdown

Splits

1 7:05 /km 7m 05s
2 7:28 /km 7m 28s
3 6:50 /km 6m 50s
4 7:26 /km 7m 26s
5 6:37 /km 6m 37s
6 6:33 /km 6m 33s
7 6:51 /km 6m 51s
8 7:15 /km 1m 51s

This week

Absorption run that did its job

This was a useful supporting session in the week so far: 3 runs, 29.5 km total, and an easy day with heavy legs that stayed honest, absorbed prior work well, and included a small dose of relaxed sharpening through strides.

Volume
29.5 km
Runs
3
Time
189 min
Fri
Sat
Sun 14.4
Mon
Tue 7.8
Wed
Thu 7.3

Next run

Long run

Keep the next long run steady and patient from the start. Build into the main block without forcing pace early, then allow only a small lift late if you still feel smooth and in control. The goal is endurance, rhythm, and confidence — not another hard effort.

Estimated duration
85-95 min
Pace range
6:30-6:45 /km
  • Fri
    21° 28°
    storm risk
  • Sat
    15° 22°
    overcast
  • Sun
    12° 18°
    light rain

Next race

FILA Race

2026-04-19 21.0 km

17 days to race

Current phase

Specific build

Main goal

Carrera Maya

53 days out 5:30 /km

Specific sessions matter, but only if the easy days stay easy

This run matters as support work for FILA Race. Its job is to protect the more specific sessions, not compete with them.

Reads

Mini feed