nico://run training, interpreted

RUNS

  1. Thu, Aug 6 · 6:04 AM

    W10D4 · Threshold Run

    7.8 km 45m 22s 5:52 /km

    Threshold work landed despite poor sleep, so the weekend needs control

    Next run: W10D6 Easy Run

  2. Tue, Aug 4 · 6:03 AM

    W10D2 · Intervals

    9.1 km 55m 54s 6:09 /km

    Short 10K-pace reps landed sharp and controlled

    Next run: W10D4 Threshold Run

  3. Sun, Aug 2 · 9:46 AM

    W09D7 · Long Run

    17.3 km 1h 45m 6:08 /km

    Specific long run landed well without overextending the week

    Next run: W10D2 Intervals

  4. Sat, Aug 1 · 3:18 PM

    W09D6 · Easy Run

    7.7 km 49m 57s 6:30 /km

    Easy run was a little lively, but it set up the specific long run well

    Next run: W09D7 Long Run

  5. Thu, Jul 30 · 6:02 AM

    W09D3 · Intervals

    11.5 km 1h 06m 5:46 /km

    Threshold session landed strong and controlled

    Next run: W09D6 Easy Run

  6. Tue, Jul 28 · 6:10 AM

    W09D2 · Easy Run

    9.0 km 1h 00m 6:42 /km

    Easy run shows the 28 km effort was absorbed well

    Next run: W09D3 Intervals

  7. Sun, Jul 26 · 9:37 AM

    W08D7 · Long Run

    28.3 km 3h 00m 6:24 /km

    A 28.3 km long run confirms marathon-specific strength

    Next run: W09D2 Easy Run

  8. Thu, Jul 23 · 6:02 AM

    W08D5 · Intervals

    11.8 km 1h 07m 5:46 /km

    The 6 x 1 km workout was strong, so the long run needs protection

    Next run: W08D7 Long Run

  9. Tue, Jul 21 · 6:11 AM

    W08D2 · Intervals

    9.7 km 57m 35s 5:55 /km

    Threshold session landed well after a major long run

    Next run: W08D5 Intervals

  10. Sun, Jul 19 · 8:43 AM

    W07D7 · Long Run

    25.8 km 2h 41m 6:16 /km

    A 25.8 km long run confirms sub-4:30 fitness direction

    Next run: W08D2 Intervals