Ran to work in 18:12, average pace 7:24/mile, and back home in 16:46, average pace 6:49/mile. As my lower back pain was steadily going away I took part in the club's tempo session, 2 reps of 2 miles around Anniesland Road and Southbrae Drive. The start had been moved back slightly from last time so it did actually come out at 2 miles. I felt like I was understriding a little due to back and hip problems but put in a decent effort, finishing behind Ben and Alistair on the first rep, and possibly losing a second or two right at the end when I got stuck behind one of the other packs on Crow Road. 2.00 miles in 11:23, average pace 5:41/mile, HR 169.
Pace splits (ave. HR): 5:40 (167), 5:43 (171)
HR zones: 0.7%, 0.6%, 0.6%, 98.1%, 0%
On the second rep I had warmed up a bit and set off faster, slowing down along Southbrae Drive as I ran into a slight headwind, and finishing behind Ben. 2.01 miles in 11:20, average pace 5:39/mile, HR 173. Times were somewhat down on the last time we had this particular session, in July.
Pace splits (ave. HR): 5:33 (171), 5:44 (176)
HR zones: 0%, 0.1%, 3.5%, 96.3%, 0%
Warm-up was 1.46 miles, walk/jog recovery between reps 0.31 miles, warm-down 1.77 miles, total distance 7.55 miles.
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