3.9 miles slow, 2 x 2.8 miles slow, intervals

Went out in the morning for a loop of Grovepark Street, Ruchill Park, Garrioch Road and Napiershall Street. 3.92 miles in 30:36, average pace 7:48/mile, HR 139.

Pace splits (ave. HR): 8:29 (128), 7:35 (135), 7:29 (146), 7:38 (147)
HR zones: 8.3%, 42.5%, 46.2%, 3.1%

In the afternoon I ran up to Garscube Estate by the shortest route, with my cross country spikes in a backpack for 20 minutes of intervals (3 minutes on, 1 off) around the edge of the grass football pitch. Ran back down the road afterwards.

2.82 miles in 22:06, average pace 7:51/mile, HR 131
Pace splits (ave. HR): 8:04 (129), 7:50 (133), 7:35 (133)
HR zones: 3.9%, 91.4%, 4.7%, 0%, 0%

3.14 miles in 20:01, average pace 6:23/mile, HR 162, max HR 178
HR zones: 1.1%, 4.0%, 30.3%, 64.6%, 0%

2.81 miles in 22:29, average pace 8:00/mile, HR 140
Pace splits (ave. HR): 8:16 (139), 8:03 (140), 7:36 (142)
HR zones: 1.3%, 31.8%, 66.9%, 0%, 0%