The club session was a 9-mile tempo run and I had recovered well enough to give it a go. Wore the adiZero Tempo. A novel route took us through the top gate and along Great Western Road, down Lincoln Avenue, along Anniesland Road, Kingsway and Dumbarton Road, then back via Kelso Street, Alderman Road, Anniesland Road and along Southbrae Drive to Crow Road. The fast pack didn't strictly observe the start of the tempo section but gradually wound the pace up during the second mile. The other packs hadn't had enough of a start or had taken the easy warm-up appropriately easy because we started catching people on Lincoln Avenue. By the time we got to Kelso Street I was getting used to the pace, and by Anniesland Road we had passed everybody and the fast pack had also dwindled until it was just me, Joe and Euan G. We pushed a bit harder for the last few hundred metres of Southbrae Drive before stopping for a minute or so for the pack to regroup, then jogged back to Garscube Estate. I was pleased to be able to maintain sub-6:10 for several miles.
7.33 miles in 46:47, average pace 6:23/mile, HR 164
Pace splits (ave. HR): 7:41 (149), 6:47 (155), 6:10 (159), 6:07 (165), 5:59 (170), 6:05 (174), 6:06 (175), 5:41 (179)
HR zones: 0.5%, 2.6%, 30.3%, 66.1%, 0%
1.73 miles in 15:28, average pace 8:55/mile, HR 140
Pace splits (ave. HR): 8:55 (141), 8:56 (140)
HR zones: 1.1%, 45.9%, 53.0%, 0%, 0%
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