Wanted to get to 70 miles for the week, and at the same time go for a longer than usual run in the afternoon, so I ran my usual Cleveden Drive route in the morning. 3.89 miles in 27:37, average pace 7:06/mile, HR 141.
Pace splits (ave. HR): 7:34 (134), 6:51 (142), 7:00 (145), 6:57 (143)
HR zones: 2.1%, 29.2%, 68.7%, 0%, 0%
In the afternoon I braved the canal in windy (but dry) conditions, running as far as Cawder Bridge and back. I would have used the Distance S but they were still wet from Saturday so I ran in the Vomeros instead. Kept a pretty consistent pace after the second mile although there was more of a headwind on the way back. I had a secondary goal of bringing my overall average for the week below 7:00/mile. Finished the 11.16 miles in 1:15:49, average pace 6:48/mile, HR 153. Average mile pace for the week was 6:58.
Pace splits (ave. HR): 7:40 (138), 6:57 (146), 6:47 (150), 6:44 (152), 6:40 (153), 6:39 (155), 6:45 (156), 6:44 (158), 6:44 (158), 6:42 (159), 6:27 (158), 6:18 (160)
HR zones: 0.6%, 4.8%, 89.0%, 5.6%, 0%
Weekly total: 71 miles
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