nico://run training, interpreted

Sun, Aug 23 · 8:14 AM

21K BUENOS AIRES

Race

Distance
21.5 km
Duration
1h 52m
Pace
5:15 /km
Avg HR
176 bpm
Conditions
4C, clear

Official 21K confirms race fitness and confidence

This was an excellent official half marathon: 21.5 km at 5:15/km, with normal legs, strong confidence, and the feeling that there was still more available after the finish.

The pacing was strong and mature. After the first crowded kilometre, most of the race stayed controlled around 5:10-5:24/km, and the final kilometres showed a real finishing gear.

View full breakdown

Splits

1 5:58 /km 145
2 5:18 /km 157
3 5:13 /km 174
4 5:10 /km 175
5 5:42 /km 174
6 5:14 /km 175
7 5:13 /km 177
8 5:14 /km 173
9 5:16 /km 177
10 5:24 /km 174
11 5:17 /km 177
12 4:59 /km 172
13 5:23 /km 181
14 5:14 /km 180
15 5:10 /km 180
16 5:23 /km 181
17 5:13 /km 179
18 5:12 /km 181
19 5:13 /km 184
20 5:01 /km 184
21 4:51 /km 192
22 4:13 /km 196

This week

Building well

43.9 km across 4 runs. Enough work to keep the week readable while the next session comes into focus.

Volume
43.9 km
Runs
4
Time
262 min
Tue 9.4
Wed
Thu 7.6
Fri
Sat 5.5
Sun 21.5
Mon

Next run

W13D2 Recovery Run

Post-race recovery run after the official 21K. Keep it relaxed and restorative; do not run the planned intervals on Tuesday.

Total time
40-50 min
Est distance
6.2 km
Pace range
6:50-7:25 /km

Workout

Recovery Run

  1. Do not run the planned W13D2 intervals on Tuesday
  2. 40-45 min relaxed recovery running @ roughly 6:50-7:25 /km
  3. Keep it fully conversational and mechanically easy
  4. First 15 min: body check after the 21K race
  5. If the legs feel heavy, stay closer to 7:15-7:30 /km or shorten the run
  6. If there is soreness or unusual tightness, replace the run with walking and mobility
  7. 5-10 min optional very easy cooldown or walk
  8. No surges, no strides, no fast finish, no pace validation

Weather

Best time to run

  • Mon
    6° 11°
    overcast
  • Tue
    8° 12°
    overcast
  • Wed
    10° 16°
    drizzly

Current conditions

Waiting for conditions

Snapshot unavailable Provided by Aires Pulse

Latest training

Strength

21 Aug 2026

Duration
59 min
Avg HR
91 bpm
Max HR
148 bpm

Latest ride

Cycling

17 May 2026

Distance
40.5 km
Moving time
2h 58m
Avg HR
123 bpm
View training log →

Next race

Maratón

20 Sept 2026 42.2 km

27 Days away

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