2.9 miles easy, 6.8 miles tempo, 2.7 miles slow

Ran up to training for the first time in ages, taking a gamble on my new Asics Hyperspeed 4. 2.91 miles in 21:40, average pace 7:27/mile, HR 136.

Pace splits (ave. HR): 7:36 (129), 7:30 (137), 7:12 (143)
HR zones: 2.2%, 69.4%, 27.9%, 0.5%, 0%

The route for the tempo session was via Anniesland Cross, along Great Western Road, joining the canal just before the flyover, and back to Cleveden Road. The tempo section was supposed to start at Blairdardie but we only really picked up the pace on the canal. Somewhere after Great Western Road, Joe suggested I take it on, so I gave it a go. The new shoes came out OK although there were large puddles all along the canal. 6.84 miles in 45:34, average pace 6:40/mile, HR 151. We jogged the 0.84 miles back to Garscube Estate via the cyclepath.

Pace splits (ave. HR): 7:52 (131), 7:20 (136), 7:24 (139), 6:34 (151), 6:03 (163), 5:37 (175), 5:41 (180)
HR zones: 1.4%, 39.6%, 23.9%, 28.7%, 6.4%

Ran back down the road afterwards at recovery pace. 2.65 miles in 22:25, average pace 8:27/mile, HR 142.

Pace splits (ave. HR): 8:41 (136), 8:23 (142), 8:10 (152)
HR zones: 1.8%, 40.6%, 52.9%, 4.7%, 0%