Ran the 2.46 miles to work and back in 18:13 each time, 7:26/mile average.
For the club's out-and-back session we started at the church on Bearsden Road and ran up Great Western Road for 25 minutes before turning around. Maintained a comfortable pace with Joe and got within a few hundred metres of Kilbowie Roundabout. We picked it up a bit on the way back and arrived 95 seconds early. 7.4 miles in 48:25, average pace 6:33/mile, HR 153.
Pace splits (ave. HR): 6:40 (139), 6:38 (145), 6:56 (169), 6:48 (153), 6:09 (153), 6:24 (162), 6:18 (164), 6:18 (166)
HR zones: 0.4%, 3.1%, 69.7%, 26.7%, 0%
Warm-up was 1.21 miles, warm-down 1.14 miles.
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