7.2 miles tempo

The club session was 2x2 miles tempo around Anniesland Road, Southbrae Drive and Crow Road. We jogged the 1.47 miles down to the start, although it didn't occur to me to start a new lap for the tempo section, so I had to work out my tempo splits later from the GPS trace. Ben wanted to run about 5:50 a mile, which I didn't think I'd be able to keep up with, but as we approached Southbrae Drive I found myself catching up and asked if it really was 5:50 pace, as the average shown by my Garmin was fairly meaningless since it included the jog down to the start. Sure enough, we went through the first mile in 5:49, and although I was starting to fall off the pace I managed the second in 5:51. The tempo section was slightly long and I ran the 2.08 miles in 12:10 for a decent 5:51/mile average. Total including the jog down from Garscube Estate was 3.55 miles in 23:31, average pace 6:38/mile, HR 153.

Pace splits (ave. HR): 7:47 (135), 6:42 (145), 5:49 (173), 5:52 (178)
HR zones: 4.3%, 29.3%, 20.3%, 45.6%, 0.6%

After a quarter-mile recovery I had intended to take the second half of the session slightly easier, and I was falling behind right from the start, but it came out much the same nonetheless - 12:17 for 2.09 miles, average pace 5:53/mile, HR 175.

Pace splits (ave. HR): 5:48 (171), 5:58 (179)
HR zones: 0%, 1.6%, 3.9%, 82.1%, 12.3%

Afterwards we jogged the 1.27 miles back to the bottom of the hill in Garscube Estate for 7.15 miles in total.