Ran to work in 18:28, average pace 7:30/mile, and back home in 17:32, average pace 7:08/mile. Felt short of energy on the way home and quads were slightly numb so I could have done without the club's out-and-back session in the evening, but went along anyway, expecting to blow up. After a 1.23-mile warm-up to the church on Bearsden Road we set off along Great Western Road in the direction of Clydebank, and into a stiff headwind. The fast pack had a better turnout than usual, and I began to fall off the pace after we crossed the canal and was soon well adrift, but after the Drumry Road roundabout I was able to pick it up again. When the 25 minutes were up I had just got to the Boulevard while the fast pack had reached Kilbowie Roundabout. I felt a lot more comfortable on the way back and maintained a decent pace. I was still expecting the rest of the fast pack to whoosh past sooner or later but only Alex overtook me at the retail park. Distance was 7.72 miles in 48:21, average pace 6:16/mile, HR 158, and warm-down was 1.13 miles back to Garscube Estate.
Pace splits (ave. HR): 6:33 (146), 6:11 (157), 6:42 (157), 6:31 (159), 6:05 (158), 6:08 (161), 6:03 (165), 5:47 (168)
HR zones: 0.5%, 1.6%, 62.6%, 35.3%, 0%
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