2.9 miles slow, 3.9 miles hard, 2.9 miles slow

Ran up to training at an easy pace. Wore the Asics Hyperspeed 4. 2.93 miles in 23:02, average pace 7:51/mile, HR 127.

Pace splits (ave. HR): 8:01 (125), 7:44 (130), 7:50 (127)
HR zones: 6.0%, 91.7%, 2.3%, 0%, 0%

The club session was 2x2m around Anniesland Road and Southbrae Drive. We jogged the 1.48 miles down to the start. I ran at the front of a depleted fast pack and once we got out of the headwind on Anniesland Road I pushed on a bit. I was hopeful of beating 11 minutes for the loop, which I did, but only because it was slightly short of 2 miles. 1.95 miles in 10:52, average pace 5:34/mile, HR 165.

Pace splits (ave. HR): 5:37 (159), 5:31 (172)
HR zones: 2.0%, 3.5%, 7.1%, 87.4%, 0%

After a 0.39-mile jogged recovery I ran at the front for the second lap, expecting to burn up but managing faster splits. 1.95 miles in 10:38, average pace 5:27/mile, HR 174.

Pace splits (ave. HR): 5:29 (170), 5:26 (179)
HR zones: 0%, 2.0%, 4.1%, 74.6%, 19.3%

We jogged the 1.65 miles back to Garscube Estate and I ran back down the road at recovery pace. 2.86 miles in 24:45, average pace 8:39/mile, HR 132.

Pace splits (ave. HR): 9:01 (130), 8:43 (132), 8:08 (135)
HR zones: 2.8%, 97.2%, 0%, 0%, 0%