nico://run | training, interpreted

Distance: 9.0 km
Duration: 54m 11s
Pace: 6:01 /km
Avg HR: 161 bpm
Conditions: 5C, clear

The 3 x 8 minute session was real quality, not a filler workout

This interval session landed strongly: 9.0 km in about 54 minutes, with comfortable sensations and a good response to the cold morning.

The three threshold blocks were not identical in execution. They landed around 5:40/km, 5:14/km, and 5:30/km, making the middle of the workout substantially stronger than a conservative threshold session.

View full breakdown

Splits

1	6:52 /km	132
2	6:32 /km	151
3	6:07 /km	167
4	5:47 /km	164
5	5:13 /km	177
6	6:11 /km	182
7	5:06 /km	181
8	6:50 /km	170
9	6:41 /km	156

This week

Protect the important sessions

Tuesday already delivered a substantial threshold stimulus. Skip Wednesday recovery, keep Thursday controlled.

Volume: 40.6 km
Runs: 4
Time: 275 min

Wed

Thu 8.5

Fri

Sat 6.8

Sun 16.3

Mon

Tue 9.0

Next run

W04D4 Fartlek Run

A relaxed, playful fartlek before Saturday's long run. Vary rhythm naturally.

Total time: 50-55 min
Est distance: 7.2 km
Pace range: 6:45-7:30 /km

Workout

Interval Session

10 min easy fluid warm up
30 min easy running with a few natural changes of rhythm
Use short lively surges only when they feel fun; no sprinting
Return to easy effort after every surge
5-10 min very easy cool down
The run should finish feeling lighter, not harder

Weather

Best time to run

Wed
4° 11°
cool
Thu
8° 12°
cool
Fri
5° 13°
cloudy

Current conditions

Waiting for conditions

Snapshot unavailable Provided by Aires Pulse

Latest training

Strength

22 Jun 2026

Duration: 24 min
Avg HR: 101 bpm
Max HR: 147 bpm

Latest ride

Cycling

17 May 2026

Distance: 40.5 km
Moving time: 2h 58m
Avg HR: 123 bpm

View training log →

Next race

21K Buenos Aires

23 Aug 2026 21.1 km

61 Days away

W04D2 · INTERVALS