Ran from Dalmuir station to the centre of Bowling and back, along the canal, with Natasha before lunch - 6.3 miles in 52:19, average pace 8:18/mile, HR 124.
In the late afternoon I ran down Garscube Road, over the footbridge and up the steps to the canal, along the towpath as far as Shakespeare Street and back down Maryhill Road. It would have qualified as a hard run but for a slow first mile on account of the steps. Finished the 3.82 miles in 24:53, average pace 6:31/mile, HR 152.
Pace splits (ave. HR): 7:11 (139), 6:17 (155), 6:20 (158), 6:12 (160)
HR zones: 2.5%, 13.1%, 70.3%, 14.1%, 0%
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