Went out in the morning with Natasha for a loop of Grovepark Street, Shakespeare Street and Napiershall Street. 3.54 miles in 30:58, average pace 8:45/mile, HR 117.
Pace splits (ave. HR): 9:14 (114), 8:12 (119), 8:42 (119), 8:55 (119)
HR zones: 67.0%, 33.0%, 0%, 0%, 0%
In the afternoon I intended to run about 16 miles and headed up to Garscube Estate via Grovepark Street to run 8 figure-of-8 loops, each being just under 1.3 miles. I felt OK at around 8 miles and picked it up a bit. I was running a steady enough pace but the mile splits varied according to whether that particular mile was mostly uphill or downhill. Finished the 16.22 miles in 1:56:56, average pace 7:13/mile, HR 140. Ran the usual 0.41-mile warm-down afterwards.
Pace splits (ave. HR): 7:40 (125), 7:21 (132), 7:20 (132), 7:23 (135), 7:30 (136), 7:30 (135), 7:21 (139), 7:07 (144), 7:01 (143), 7:07 (144), 6:59 (145), 6:52 (146), 7:02 (147), 7:06 (149), 7:04 (147), 7:02 (146), 6:46 (145)
HR zones: 1.0%, 42.2%, 56.9%, 0%, 0%
Weekly total: 53 miles
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