nico://run training, interpreted

Tue, Apr 7 · 6:23 AM

RECOVERY RUN

Distance
6.4 km
Duration
43m 56s
Pace
6:49 /km
Conditions
18C, humid morning

Honest recovery run after the split long run

This was a good recovery run because it stayed true to its job. The legs felt heavy, the ground was wet, and the air was humid, but the run remained controlled from start to finish and never drifted into unnecessary moderate work.

The most encouraging part is the cost profile. Average heart rate stayed low for you, pace stayed relaxed, and the four short strides added a light sharpening touch without changing the character of the session. That is exactly what you want a few days after a substantial split long run.

View full breakdown

Splits

1 7:21 /km 7m 21s
2 6:19 /km 6m 19s
3 7:19 /km 7m 19s
4 6:51 /km 6m 51s
5 7:13 /km 7m 13s
6 6:56 /km 6m 56s
7 7:03 /km 3m 10s

This week

Recovery run that did its job

This was a useful supporting session in the week so far: 4 runs, 30.3 km total, and a recovery run with heavy legs that stayed controlled, kept heart rate contained, and set up the next quality workout well.

Volume
30.3 km
Runs
4
Time
204 min
Wed
Thu 7.3
Fri
Sat 16.6
Sun
Mon
Tue 6.4

Next run

Tempo Session

Make the next run a controlled tempo session rather than a maximal one. The aim is to spend time at a strong but sustainable effort, hold pacing discipline better than in the recent faster sessions, and leave the run feeling worked but not cooked.

Estimated duration
50-60 min
Pace range
5:50-5:58 /km
  • Mon
    15° 24°
    foggy
  • Tue
    18° 24°
    storm risk
  • Wed
    20° 21°
    storm risk

Next race

FILA Race

2026-04-19 21.0 km

12 days to race

Current phase

Sharpen

Main goal

Carrera Maya

48 days out 5:30 /km

Keep the work specific and the recovery obvious

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

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