nico://run training, interpreted

RUNS

  1. Sun, Aug 23 · 8:14 AM

    21K Buenos Aires

    Race 21.5 km 1h 52m 5:15 /km

    Official 21K confirms race fitness and confidence

    Next run: W13D2 Recovery Run

  2. Sat, Aug 22 · 10:37 AM

    W12D6 · Easy Run

    5.5 km 38m 17s 7:01 /km

    Shakeout completed perfectly before the official 21K

    Next run: 21K Buenos Aires

  3. Thu, Aug 20 · 6:14 AM

    W12D5 · Intervals

    7.6 km 47m 36s 6:18 /km

    Final sharpening done before the official 21K

    Next run: W12D6 Shakeout Run

  4. Tue, Aug 18 · 6:12 AM

    W12D2 · Easy Run

    9.4 km 1h 03m 6:46 /km

    Easy run shows good recovery after the 31 km benchmark

    Next run: W12D5 Intervals

  5. Sun, Aug 16 · 9:01 AM

    W11D7 · Long Run

    31.4 km 3h 15m 6:14 /km

    A 31 km marathon-specific long run confirms the engine is there

    Next run: W12D2 Easy Run

  6. Sat, Aug 15 · 8:33 AM

    W11D6 · Easy Run

    6.1 km 40m 01s 6:31 /km

    Short easy run became a slightly lively activation, but stayed controlled

    Next run: W11D7 Long Run

  7. Thu, Aug 13 · 6:01 AM

    W11D4 · Easy Run

    9.1 km 56m 51s 6:14 /km

    Easy run started fast but stayed controlled overall

    Next run: W11D6 Easy Run

  8. Tue, Aug 11 · 6:06 AM

    W11D2 Intervals

    9.1 km 53m 30s 5:55 /km

    Threshold session landed well, with a strong final rep

    Next run: W11D4 Easy Run

  9. Sun, Aug 9 · 9:27 AM

    W10D7 · Half Marathon

    24.1 km 2h 32m 6:20 /km

    Controlled 24 km rehearsal validates the August adjustment

    Next run: W11D3 Intervals

  10. Sat, Aug 8 · 3:43 PM

    W10D6 · Easy Run

    5.2 km 32m 57s 6:21 /km

    Short activation run kept the legs fresh before the 21K rehearsal

    Next run: W10D7 Half Marathon