nico://run | Runs page 6

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

Official 21K confirms race fitness and confidence

Next run: W13D2 Recovery Run

5.5 km 38m 17s 7:01 /km

Shakeout completed perfectly before the official 21K

Next run: 21K Buenos Aires

59m 12s91 bpm avg148 bpm max

20m 01s89 bpm avg125 bpm max

7.6 km 47m 36s 6:18 /km

Final sharpening done before the official 21K

Next run: W12D6 Shakeout Run

57m 49s84 bpm avg131 bpm max

20m 01s85 bpm avg116 bpm max

9.4 km 1h 03m 6:46 /km

Easy run shows good recovery after the 31 km benchmark

Next run: W12D5 Intervals

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

6.1 km 40m 01s 6:31 /km

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

Next run: W11D7 Long Run

53m 55s103 bpm avg144 bpm max

20m 02s93 bpm avg118 bpm max

9.1 km 56m 51s 6:14 /km

Easy run started fast but stayed controlled overall

Next run: W11D6 Easy Run

54m 26s86 bpm avg141 bpm max

20m 01s95 bpm avg143 bpm max

9.1 km 53m 30s 5:55 /km

Threshold session landed well, with a strong final rep

Next run: W11D4 Easy Run

30m 15s99 bpm avg148 bpm max

18m 01s95 bpm avg131 bpm max

24.1 km 2h 32m 6:20 /km

Controlled 24 km rehearsal validates the August adjustment

Next run: W11D3 Intervals

5.2 km 32m 57s 6:21 /km

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

Next run: W10D7 Half Marathon

59m 22s100 bpm avg148 bpm max

20m 01s90 bpm avg104 bpm max

7.8 km 45m 22s 5:52 /km

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

Next run: W10D6 Easy Run

9.1 km 55m 54s 6:09 /km

Short 10K-pace reps landed sharp and controlled

Next run: W10D4 Threshold Run

48m 41s95 bpm avg132 bpm max

20m 04s88 bpm avg99 bpm max

17.3 km 1h 45m 6:08 /km

Specific long run landed well without overextending the week

Next run: W10D2 Intervals

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

1h 04m86 bpm avg126 bpm max

20m 01s95 bpm avg109 bpm max

11.5 km 1h 06m 5:46 /km

Threshold session landed strong and controlled

Next run: W09D6 Easy Run

58m 31s91 bpm avg139 bpm max

18m 36s90 bpm avg105 bpm max

9.0 km 1h 00m 6:42 /km

Easy run shows the 28 km effort was absorbed well

Next run: W09D3 Intervals

24m 36s94 bpm avg133 bpm max

20m 02s93 bpm avg106 bpm max

28.3 km 3h 00m 6:24 /km

A 28.3 km long run confirms marathon-specific strength

Next run: W09D2 Easy Run

57m 27s95 bpm avg148 bpm max

20m 01s91 bpm avg98 bpm max

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

57m 53s98 bpm avg142 bpm max

20m 02s93 bpm avg134 bpm max

9.7 km 57m 35s 5:55 /km

Threshold session landed well after a major long run

Next run: W08D5 Intervals

25.8 km 2h 41m 6:16 /km

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

Next run: W08D2 Intervals

7.8 km 51m 51s 6:39 /km

Easy activation run sets up the 150-minute long run

Next run: W07D7 Long Run

1h 07m91 bpm avg143 bpm max

20m 01s93 bpm avg107 bpm max

55m 02s111 bpm avg140 bpm max

10.8 km 1h 02m 5:50 /km

Six 1 km reps landed strong despite very short sleep

Next run: W07D4 Easy Run

57m 35s97 bpm avg144 bpm max

20m 02s92 bpm avg116 bpm max

1h 02m93 bpm avg136 bpm max

6.2 km 41m 45s 6:43 /km

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

Next run: W07D3 Intervals

25m 12s97 bpm avg137 bpm max

20m 01s98 bpm avg146 bpm max

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

10.4 km 1h 00m 5:48 /km

Fresh legs turned threshold into a strong quality session

Next run: W06D7 Long Run

49m 08s92 bpm avg136 bpm max

20m 01s96 bpm avg108 bpm max

8.5 km 50m 01s 5:53 /km

The 10K-pace session became a hard speed workout

Next run: W06D6 Intervals

53m 57s88 bpm avg153 bpm max

20m 01s90 bpm avg116 bpm max

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

48m 13s108 bpm avg152 bpm max

20m 06s100 bpm avg128 bpm max

15.4 km 1h 38m 6:25 /km

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

Next run: W06D2 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

1h 04m97 bpm avg142 bpm max

20m 01s99 bpm avg128 bpm max

48m 52s99 bpm avg128 bpm max

6.0 km 41m 23s 6:54 /km

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

Next run: W05D6 Intervals

58m 55s91 bpm avg144 bpm max

20m 02s95 bpm avg108 bpm max

1h 12m97 bpm avg143 bpm max

10.4 km 1h 04m 6:13 /km

Five sustained reps landed controlled and repeatable

Next run: W05D3a Recovery Run

34m 17s98 bpm avg139 bpm max

20m 05s90 bpm avg103 bpm max

24.0 km 2h 42m 6:47 /km

The long run reset the pace baseline

Next run: W05D2 Intervals

54m 50s106 bpm avg149 bpm max

9.2 km 55m 06s 5:59 /km

Fartlek brought back rhythm, but it also counted as real quality

Next run: Sunday Long Run — adapted weekend session

1h 04m99 bpm avg147 bpm max

20m 10s109 bpm avg183 bpm max

1h 10m102 bpm avg151 bpm max

9.0 km 54m 11s 6:01 /km

The 3 x 8 minute session was real quality, not a filler workout

Next run: W04D4 Fartlek Run

23m 33s101 bpm avg147 bpm max

20m 01s90 bpm avg110 bpm max

16.3 km 1h 54m 7:03 /km

Long run added durable aerobic volume without breaking the week

Next run: W04D2 Intervals

6.8 km 45m 37s 6:44 /km

Moderate-hard work stayed controlled despite accumulated fatigue

Next run: W03D7 Long Run

52m 08s98 bpm avg148 bpm max

20m 01s92 bpm avg106 bpm max

8.5 km 1h 00m 7:06 /km

Recovery run was useful, but fatigue is starting to show

Next run: W03D6 Intervals

59m 01s90 bpm avg128 bpm max

20m 00s136 bpm avg180 bpm max

9.1 km 54m 46s 6:03 /km

Threshold volume increased and fitness responded well

Next run: W03D4 Recovery Run

56m 44s105 bpm avg171 bpm max

20m 20s95 bpm avg131 bpm max

13.8 km 1h 39m 7:16 /km

Long run closed the week with strong aerobic control

Next run: W03D2 Intervals

7.8 km 50m 57s 6:34 /km

Hill intervals were controlled and well absorbed

Next run: W02D7 Long Run

54m 11s104 bpm avg153 bpm max

15m 05s98 bpm avg121 bpm max

1h 15m117 bpm avg156 bpm max

7.9 km 48m 12s 6:08 /km

Threshold workout landed strong, but the next one needs control

Next run: W02D6 Intervals

1h 00m107 bpm avg154 bpm max

20m 00s91 bpm avg124 bpm max

7.6 km 55m 02s 7:13 /km

Recovery run confirmed the first week was absorbed well

Next run: W02D3 Intervals

12.0 km 1h 24m 7:05 /km

Long run absorbed the first quality week perfectly

Next run: W02D2 Recovery Run

8.4 km 54m 53s 6:35 /km

Fartlek landed strong, but the next run needs restraint

Next run: W01D7 Long Run

1h 01m94 bpm avg139 bpm max

20m 00s93 bpm avg107 bpm max

6.8 km 41m 58s 6:11 /km

First quality session was strong, with a small intensity warning

Next run: W01D6 Fartlek Run

55m 38s89 bpm avg118 bpm max

20m 01s94 bpm avg110 bpm max

7.4 km 50m 00s 6:46 /km

First marathon-plan easy run completed with good control

Next run: W01D3 Intervals

56m 20s105 bpm avg160 bpm max

20m 00s95 bpm avg131 bpm max

10.8 km 1h 13m 6:51 /km

A calm final long run before marathon training begins

Next run: W01D2 Easy Run

48m 45s101 bpm avg151 bpm max

20m 02s92 bpm avg125 bpm max

7.3 km 52m 26s 7:09 /km

Post PR recovery landed exactly right

Next run: Easy aerobic long run

51m 21s97 bpm avg138 bpm max

20m 03s89 bpm avg102 bpm max

Race 10.2 km 49m 22s 4:51 /km

Breakthrough PR well beyond the target

Next run: Post race recovery run

5.2 km 33m 06s 6:22 /km

Shakeout confirmed the legs are ready

Next run: Carrera Maya 10K

50m 30s105 bpm avg140 bpm max

15m 56s98 bpm avg113 bpm max

8.2 km 48m 04s 5:51 /km

Sharp final workout before race week

Next run: Pre race shakeout

1h 02m97 bpm avg147 bpm max

20m 01s95 bpm avg118 bpm max

8.3 km 54m 06s 6:32 /km

Recovery run kept the week moving

Next run: Controlled race pace tune up

27m 04s109 bpm avg157 bpm max

15m 11s97 bpm avg119 bpm max

40.5 km2h 58m123 bpm avg171 bpm max+100 m

14.9 km 1h 32m 6:11 /km

Strong long run with hidden effort cost

Next run: Easy reset with light strides

1h 01m99 bpm avg132 bpm max

20m 01s108 bpm avg164 bpm max

9.0 km 54m 08s 6:00 /km

Sharp intervals with real 10K signal

Next run: Controlled long run

1h 03m92 bpm avg131 bpm max

20m 01s96 bpm avg123 bpm max

7.5 km 50m 22s 6:44 /km

Easy run absorbed the long run well

Next run: Controlled 10K intervals

28m 19s105 bpm avg134 bpm max

20m 02s91 bpm avg114 bpm max

14.9 km 1h 35m 6:25 /km

Strong long run with a clear late cost

Next run: Easy recovery run

1h 04m98 bpm avg165 bpm max

20m 12s98 bpm avg178 bpm max

6.9 km 47m 15s 6:53 /km

Honest easy run with strong control value

Next run: Steady long run

55m 20s96 bpm avg147 bpm max

21m 20s94 bpm avg118 bpm max

9.1 km 55m 13s 6:04 /km

Controlled speed, good recovery

Next run: Easy aerobic reset

37m 07s104 bpm avg128 bpm max

15m 01s101 bpm avg112 bpm max

14.7 km 1h 33m 6:21 /km

Steady long run with a controlled late lift

Next run: Interval Sessions

7.8 km 48m 34s 6:13 /km

Controlled tempo return with a sharper second block

Next run: Long run

58m 31s102 bpm avg148 bpm max

20m 08s93 bpm avg107 bpm max

6.3 km 42m 57s 6:47 /km

Recovery run showed the body is ready to rebuild

Next run: Tempo Session

Race 15.2 km 1h 19m 5:14 /km

15K race breakthrough with real speed endurance

Next run: Recovery Run

3.6 km 26m 17s 7:12 /km

Good shakeout signal before MaraTANA

Next run: Time Trial

1h 01m102 bpm avg147 bpm max

15m 05s100 bpm avg111 bpm max

6.0 km 40m 00s 6:39 /km

Good pre-race freshness signal

Next run: Easy Run

1h 02m94 bpm avg136 bpm max

20m 01s102 bpm avg114 bpm max

5.7 km 40m 32s 7:06 /km

Recovery run confirmed the race is still in the legs

Next run: Easy Run

32m 46s94 bpm avg132 bpm max

20m 01s98 bpm avg107 bpm max

Race 21.4 km 1h 57m 5:31 /km

Half-marathon breakthrough with real race execution

Next run: Recovery Run

3.9 km 26m 15s 6:48 /km

Good shakeout signal before race day

Next run: Time Trial

56m 21s102 bpm avg134 bpm max

20m 01s96 bpm avg106 bpm max

5.5 km 35m 21s 6:28 /km

Good pre-race sharpening signal

Next run: Easy Run

7.0 km 44m 59s 6:28 /km

Useful return-to-running signal

Next run: Easy Run

28m 11s117 bpm avg155 bpm max

20m 02s110 bpm avg136 bpm max

57m 02s108 bpm avg144 bpm max

16m 01s109 bpm avg159 bpm max

53m 35s103 bpm avg146 bpm max

20m 20s97 bpm avg104 bpm max

6.4 km 43m 56s 6:49 /km

Honest recovery run after the split long run

Next run: Tempo Session

52m 47s94 bpm avg129 bpm max

20m 13s104 bpm avg121 bpm max

7.1 km 47m 18s 6:41 /km

Strong second half of a split long run

Next run: Recovery Run

9.5 km 1h 02m 6:36 /km

Strong first half of a split long run

Next run: Recovery Run

7.3 km 49m 46s 6:52 /km

Useful absorption run with honest execution

Next run: Long run

7.8 km 49m 01s 6:16 /km

Useful tempo signal in heavy conditions

Next run: Easy Run

53m 41s107 bpm avg143 bpm max

20m 01s95 bpm avg143 bpm max

14.4 km 1h 30m 6:15 /km

Strong long-run signal with more bite than planned

Next run: Recovery Run

8.7 km 55m 01s 6:19 /km

Strong tempo signal, but clearly overcooked late

Next run: Long run

57m 57s94 bpm avg142 bpm max

20m 00s95 bpm avg118 bpm max

22.9 km1h 49m102 bpm avg155 bpm max+65 m

8.3 km 54m 30s 6:33 /km

Useful bridge run, but not fully easy

Next run: Threshold blocks

54m 56s108 bpm avg145 bpm max

20m 01s102 bpm avg115 bpm max

13.4 km 1h 30m 6:44 /km

Uselful long run

Next run: Recovery run

45m 28s111 bpm avg150 bpm max

15m 02s103 bpm avg114 bpm max

7.0 km 43m 43s 6:14 /km

Cleaner tempo session

Next run: Long Run — Controlled Easy

57m 52s98 bpm avg149 bpm max

20m 01s92 bpm avg102 bpm max

8.5 km 57m 27s 6:45 /km

Not a pure easy run

Next run: Tempo Session — Controlled

27m 01s106 bpm avg136 bpm max

20m 01s95 bpm avg117 bpm max

13.7 km 1h 30m 6:34 /km

Strong long run, sharp finish

Next run: Easy reset run

Interval Session

Recovery Run

Long Run

Interval Session

Easy Run

Long Run

Easy Run

Interval Session

Long Run

Tempo Session

21K Buenos Aires

W12D6 · Easy Run

Strength

Cardio

W12D5 · Intervals

Strength

Cardio

W12D2 · Easy Run

W11D7 · Long Run

W11D6 · Easy Run

Strength

Cardio

W11D4 · Easy Run

Strength

Cardio

W11D2 Intervals

Strength

Cardio

W10D7 · Half Marathon

W10D6 · Easy Run

Strength

Cardio

W10D4 · Threshold Run

W10D2 · Intervals

Strength

Cardio

W09D7 · Long Run

W09D6 · Easy Run

Strength

Cardio

W09D3 · Intervals

Strength

Cardio

W09D2 · Easy Run

Strength

Cardio

W08D7 · Long Run

Strength

Cardio

W08D5 · Intervals

Strength

Cardio

W08D2 · Intervals

W07D7 · Long Run

W07D4 · Easy Run

Strength

Cardio

Strength

W07D3 · Intervals

Strength

Cardio

Strength

W07D2a-Recovery Run

Strength

Cardio

W06D7 · Long Run

W06D6 · Intervals

Strength

Cardio

W06D4 · Intervals

Strength

Cardio

W06D2 · Intervals

Strength

Cardio

W05D7 · Long Run

W05D6 · Intervals

Strength

Cardio

Strength