Went out in the morning for the usual loop of Shakespeare Street and Napiershall Street. 3.39 miles in 23:07, average pace 6:49/mile, HR 139.
Pace splits (ave. HR): 7:29 (126), 6:42 (139), 6:27 (148), 6:28 (152)
HR zones: 3.5%, 46.4%, 47.1%, 3.0%, 0%
In the afternoon I ran up to the canal via Grovepark Street, Garscube Road and Maryhill Road, and along the towpath to the barrier after Cawder Bridge. Managed to avoid chasing a time or pace goal for once. 11.48 miles in 1:18:08, average pace 6:48/mile, HR 143. Ran a 0.41-mile warm-down afterwards.
Pace splits (ave. HR): 7:35 (127), 6:54 (140), 6:52 (141), 6:45 (142), 6:46 (144), 6:45 (145), 6:42 (146), 6:44 (145), 6:38 (148), 6:40 (149), 6:35 (150), 6:35 (153)
HR zones: 1.3%, 14.5%, 83.8%, 0.4%, 0%
Weekly total: 51 miles
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