Ran up to training and arrived with about a minute to spare. The 7-mile tempo run took us through the top gate, down to Anniesland Cross and along Anniesland Road to Southbrae Drive where the tempo section was supposed to begin. By this time I had loosened up a bit and found it easy enough to pick it up, although I had forgotten to ask where we were supposed to ease off again and just had to continue along Crow Road and Clarence Drive until John caught up with me on Hyndland Road. The tempo section actually finished on Cleveden Road and I took it a bit easier until Cowal Road, but we pressed on again for the last mile or so although my left hamstring was starting to play up a bit. Ran back home afterwards, legs felt quite numb in the final half mile.
2.90 miles in 21:10, 7:18/mile, HR 146
Pace splits (ave. HR): 7:16 (147), 7:22 (147), 7:14 (144)
HR zones: 2.2%, 5.3%, 91.3%, 1.3%, 0%
6.99 miles in 46:24, 6:38/mile, HR 162
Pace splits (ave. HR): 7:38 (145), 6:59 (151), 6:17 (162), 6:15 (168), 6:34 (170), 6:22 (169), 6:22 (171)
HR zones: 0.6%, 4.2%, 31.9%, 63.4%, 0%
2.73 miles in 21:48, 7:59/mile, HR 144
Pace splits (ave. HR): 8:13 (142), 8:00 (145), 7:39 (146)
HR zones: 1.1%, 10.2%, 88.7%, 0%, 0%
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