The scheduled cross-country handicap race had been cancelled due to flooding and replaced with a steady run, so I headed up to Garscube Estate by the shortest route and arrived just in time to join up with an amalgamation of the faster packs. Wore the adiZero Tempo. 2.90 miles in 20:47, average pace 7:10/mile, HR 140.
Pace splits (ave. HR): 7:10 (133), 7:04 (140), 7:16 (147)
HR zones: 2.6%, 47.9%, 47.2%, 2.3%, 0%
The route took us up Milngavie Road, over Mosshead Road and back down Drymen Road. John picked up the pace approaching Kessington Road so I tagged along as it became a tempo session which finished at Canniesburn Toll. 4.87 miles in 30:48, average pace 6:20/mile, HR 163.
Pace splits (ave. HR): 7:33 (144), 6:27 (160), 6:17 (167), 5:48 (174), 5:26 (178)
HR zones: 0%, 7.1%, 27.2%, 60.1%, 5.6%
We ran the 0.71 miles back to Garscube Estate in 4:51, at an easier pace which turned out to be 6:51/mile, HR 159.
HR zones: 0%, 0%, 53.3%, 46.7%, 0%
Ran the 2.74 miles back down the road afterwards at recovery pace. Time was 22:48, average pace 8:19/mile, HR 139.
Pace splits (ave. HR): 8:35 (138), 8:16 (140), 8:00 (140)
HR zones: 1.5%, 43.2%, 55.3%, 0%, 0%
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