2.5 miles easy, 2.5 miles steady, long reps

Ran to work in 18:33, average pace 7:32/mile, and back home in 17:07, average pace 6:57/mile. In the evening the club training session was 6x1K reps on the other side of Switchback Road, with a 5:30 turnaround. Wanting an easy week before Sunday's race, I had intended to coast as much as possible, but Alistair had turned up so I got dragged into putting in a respectable performance while trying to leave something in reserve.

0.63 miles in 3:54, average pace 6:11/mile, HR 149
HR zones: 5.6%, 6.0%, 88.5%, 0%, 0%
0.62 miles in 3:35, average pace 5:46/mile, HR 160
HR zones: 5.1%, 2.8%, 14.0%, 78.1%, 0%
0.63 miles in 3:35, average pace 5:43/mile, HR 162
HR zones: 4.2%, 5.1%, 10.2%, 80.5%, 0%
0.63 miles in 3:33, average pace 5:40/mile, HR 165
HR zones: 4.2%, 4.2%, 10.3%, 81.2%, 0%
0.62 miles in 3:30, average pace 5:38/mile, HR 167
HR zones: 3.8%, 3.8%, 8.6%, 83.8%, 0%
0.62 miles in 3:28, average pace 5:34/mile, HR 168
HR zones: 1.9%, 4.8%, 7.2%, 86.1%, 0%

Warm up was 0.54 miles, warm-down 0.92 miles, total distance 5.21 miles.