20 miles steady

In the afternoon I set off on a long run to Paisley and back. I headed through Kelvingrove Park, through Yorkhill, over the footbridge near the SECC and onto the cyclepath. Bell's Bridge was closed so I continued to the Clyde Arc Bridge and followed the cyclepath all the way to Paisley Canal station. It was dry and I hadn't brought anything to drink, and there was a headwind most of the way out which didn't help. The cyclepath was easy enough to follow although near Hawkhead I had to stop and climb over a gate which had been welded shut for some reason. After the station I wasn't exactly sure where I was but knew I had to turn right and could soon see the abbey, so I headed for that by what turned out to be needlessly complicated route, and ran back along Paisley Road West. I had my energy gel just after Sandwood Road although I was still doing fine at that point and running negative splits, no doubt helped by the fact that the wind was now at my back. Finally dropped back below 7:00/mile when I had to cross the Clydeside Expressway footbridge again. Got back home in 2:23:19 for the 20.04 miles, average pace 7:09/mile, HR 153.

Pace splits (ave. HR): 7:41 (128), 7:29 (139), 7:19 (142), 7:25 (146), 7:14 (148), 7:09 (147), 7:11 (149), 7:18 (149), 7:25 (148), 7:17 (149), 6:59 (152), 7:07 (151), 6:50 (158), 6:43 (160), 6:50 (161), 6:49 (165), 6:48 (162), 6:57 (167), 7:28 (168), 7:00 (169)
HR zones: 0.7%, 7.9%, 61.1%, 30.2%, 0%