nico://run training, interpreted

RUNS

  1. Sat, Jul 18 · 9:01 AM

    W07D4 · Easy Run

    7.8 km 51m 51s 6:39 /km

    Easy activation run sets up the 150-minute long run

    Next run: W07D7 Long Run

  2. Thu, Jul 16 · 6:05 AM

    W07D3 · Intervals

    10.8 km 1h 02m 5:50 /km

    Six 1 km reps landed strong despite very short sleep

    Next run: W07D4 Easy Run

  3. Tue, Jul 14 · 6:08 AM

    W07D2a-Recovery Run

    6.2 km 41m 45s 6:43 /km

    Recovery run completed, with heart rate noise after the big long run

    Next run: W07D3 Intervals

  4. Sun, Jul 12 · 9:09 AM

    W06D7 · Long Run

    25.7 km 2h 44m 6:25 /km

    A 25.7 km long run confirms the sub-4:30 direction

    Next run: W07D2a Recovery Run

  5. Sat, Jul 11 · 9:01 AM

    W06D6 · Intervals

    10.4 km 1h 00m 5:48 /km

    Fresh legs turned threshold into a strong quality session

    Next run: W06D7 Long Run

  6. Thu, Jul 9 · 8:48 AM

    W06D4 · Intervals

    8.5 km 50m 01s 5:53 /km

    The 10K-pace session became a hard speed workout

    Next run: W06D6 Intervals

  7. Tue, Jul 7 · 6:10 AM

    W06D2 · Intervals

    9.9 km 57m 26s 5:49 /km

    The threshold session was demanding, but the issue is pacing discipline rather than fitness

    Next run: W06D4 Intervals

  8. Sun, Jul 5 · 9:01 AM

    W05D7 · Long Run

    15.4 km 1h 38m 6:25 /km

    A 6:25/km long run recalibrates the marathon pace baseline

    Next run: W06D2 Intervals

  9. Sat, Jul 4 · 9:08 AM

    W05D6 · Intervals

    10.6 km 1h 03m 6:01 /km

    Saturday quality was strong; Sunday is a controlled aerobic long run

    Next run: W05D7 Long Run

  10. Thu, Jul 2 · 5:52 AM

    W05D3a-Recovery Run

    6.0 km 41m 23s 6:54 /km

    Recovery run was completed, but the body was still carrying external fatigue

    Next run: W05D6 Intervals