Went out with Natasha before breakfast for one of our usual routes through Kelvingrove Park and Yorkhill, along the river and back via Anderston. Wore the death boots again. 4.47 miles in 38:50, average pace 8:41/mile, HR 125.
Pace splits (ave. HR): 8:48 (126), 8:39 (125), 8:25 (124), 8:59 (126), 8:30 (128)
HR zones: 10.3%, 89.7%, 0%, 0%, 0%
This left me a target of 9 miles to reach 70 for the week, prior to easing off a bit for a couple of races. On Saturday afternoon I had glued the Brooks Racer ST4 back together with Shoe Goo so I dragged them out of retirement to repeat the previous week's run along the canal. Quads quite sore again, right calf still a problem but nothing I couldn't run through. I half-expected to run out of steam but managed to keep it going at a fairly steady pace as I tried to get my average pace below 7:00/mile - splits didn't improve in the second half quite as drastically this time. Finished the 11.13 miles in 1:17:39, average pace 6:59/mile, HR 145.
Pace splits (ave. HR): 7:38 (140), 7:07 (143), 6:59 (141), 6:57 (141), 6:50 (144), 6:58 (145), 6:54 (148), 6:50 (149), 6:52 (150), 6:55 (151), 6:49 (148), 6:26 (151)
HR zones: 1.0%, 9.2%, 89.8%, 0%, 0%
Weekly total: 72 miles
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