Went out before breakfast for a short recovery run down Garscube Road and along the canal as far as Firhill Road. Enforced a slow speed by wearing the Nimbus and finished the 2.38 miles in 18:58 for a 7:57/mile average, HR 134.
Pace splits (ave. HR): 8:38 (129), 7:29 (138), 7:26 (137)
HR zones: 6.9%, 63.2%, 29.9%, 0%, 0%
In the evening I ran up to training. Would have worn the Newtons but the scheduled session was 6 miles out and back and not likely to be run at too fast a pace, so I went for the Mana instead. Everybody had been sent out together and it turned out later that I had 4 minutes to make up. I passed the back marker just after Anniesland Cross and overtook various packs along Great Western Road, not quite making it to the flyover before the 25 minutes were up and we had to turn round. The next pack ahead of me was the fast pack, so I waited for them and we ran back at a steadier pace on account of the cross-country championships at the weekend. Ran back home afterwards with heavy legs.
2.91 miles in 21:28, 7:22/mile, HR 138
Pace splits (ave. HR): 7:25 (135), 7:20 (141), 7:22 (139)
HR zones: 2.8%, 45.3%, 51.9%, 0%, 0%
6.47 miles in 45:26, 7:01/mile, HR 147
Pace splits (ave. HR): 7:05 (143), 6:30 (152), 6:28 (155), 7:12 (146), 7:15 (143), 7:24 (148), 7:32 (135)
HR zones: 0%, 15.1%, 84.4%, 0.6%, 0%
2.89 miles in 21:13, 7:21/mile, HR 138
Pace splits (ave. HR): 7:34 (134), 7:20 (139), 7:07 (140)
HR zones: 5.0%, 43.0%, 51.9%, 0%, 0%
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