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Tue, May 12 · 6:05 AM

EASY RUN

Distance
7.5 km
Duration
50m 22s
Pace
6:44 /km
Avg HR
148 bpm
Conditions
10C, clear

Reading

Easy run absorbed the long run well

This was the right kind of easy run after the long effort. The pace stayed relaxed, heart rate remained contained for you, and the session never turned into unnecessary moderate work.

The best signal is that you finished feeling like there was more available. That usually means the long run added load without leaving deep fatigue, and this run helped restore rhythm instead of adding noise.

The short faster touches near the end were useful because they woke the legs up without changing the character of the session. The next step can now be a controlled quality workout, but it should stay repeatable rather than becoming a race rehearsal.

Takeaway. Good recovery signal after the long run. You absorbed the load well and still have energy, so the next session can add controlled 10K focused quality without forcing a maximal effort.

Next step. Controlled 10K intervals. A focused quality session to use the freshness without forcing race effort. Keep the reps honest, repeatable, and avoid turning the final one into a test.

Splits / 8 splits

# Pace HR
1 7:08 /km 138
2 7:00 /km 149
3 6:39 /km 148
4 6:51 /km 148
5 6:26 /km 150
6 6:37 /km 152
7 6:54 /km 149
8 7:24 /km 147

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Running lightly on a Pi Zero 2 W

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