The club training session was a 6-mile tempo run, so in the interests of getting a few more miles in, I ran up to training for the first time since February, wearing the Newton Motus. The route took us back down Maryhill Road and across the footbridge onto the canal, where there was a tempo section all the way to Bard Avenue. There was a small fast pack of 4, and a few hundred metres along the canal I started to fall behind. I was comfortably adrift by Lock 27 but soon started to make up some ground and moved out of last place after about a mile and a half. John suddenly slowed down at Westerton Station, leaving me second behind Ben who was disappearing ever further into the distance. My legs were getting heavier as I passed Blairdardie but once I had crossed under Great Western Road there wasn't much further to go and I coasted to the finish. My time for the tempo section of 3.18 miles was 18:15 for a 5:44/mile average, better than my last race (National Relays) albeit on a much flatter course. We stopped at Bard Avenue for the packs to regroup and then ran back to Garscube Estate via Archerhill Road and Fulton Street. After standing around for a while I ran back down the road with Ben.
2.91 miles in 21:09, 7:17/mile, HR 142
Pace splits (ave. HR): 7:32 (137), 7:12 (145), 7:05 (146)
HR zones: 2.1%, 18.4%, 79.5%, 0%, 0%
4.38 miles in 27:00, 6:10/mile, HR 163
Pace splits (ave. HR): 7:15 (145), 6:12 (160), 5:41 (171), 5:41 (176), 5:43 (178)
HR zones: 0.8%, 3.3%, 33.6%, 62.2%, 0%
2.33 miles in 17:28, 7:29/mile, HR 153
Pace splits (ave. HR): 7:30 (152), 7:29 (155), 7:25 (152)
HR zones: 0%, 4.9%, 84.4%, 10.8%, 0%
2.96 miles in 22:09, 7:30/mile, HR 147
Pace splits (ave. HR): 7:51 (141), 7:21 (149), 7:17 (150)
HR zones: 1.4%, 5.2%, 93.5%, 0%, 0%
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