I avoided a run in the morning in order not to exceed my planned mileage for the week, and in the afternoon I repeated last Sunday's run, again in the Newton Distance S. This time I pushed a bit harder in the first mile with the intention of running around 7:00/mile for the whole thing. After a few miles I was inside this target and feeling OK. I reached the halfway point in 55:50 and with 6 miles to go I realised that with an average pace of slightly under 6:40/mile for the remainder, I would push my overall average inside 6:45/mile and would also beat 1:50 for the whole thing. It didn't look promising a couple of miles later on but I expected to save some time in the last downhill half-mile, even if I lost a few seconds climbing back up to the canal from Lochburn Road. In the end I finished the 16.29 miles in 1:49:26, average pace 6:43/mile, HR 154.
Pace splits (ave. HR): 7:09 (137), 6:53 (151), 6:56 (146), 6:51 (148), 6:49 (150), 6:46 (153), 6:47 (153), 6:41 (153), 6:44 (154), 6:42 (156), 6:45 (155), 6:40 (155), 6:33 (158), 6:32 (159), 6:27 (165), 6:26 (163), 6:05 (163)
HR zones: 0.4%, 3.0%, 80.1%, 16.6%, 0%
Weekly total: 50 miles
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