Ran to work in 16:35, average pace 6:44/mile, and back home in 16:10, average pace 6:34/mile. The club session in the evening was a run along the warm-up trail, down the cyclepath and up Dalsholm Road, then onto the canal for a 5K tempo section which took us down to Blairdardie, over the bridge and back along Almond Road, crossing the bridge at Westerton to finish. With Saturday's race in mind, I dropped back after the first sub-6 mile. 4.27 miles in 28:17, average pace 6:38/mile, HR 148.
Pace splits (ave. HR): 7:59 (127), 6:25 (145), 5:45 (165), 6:17 (159), 6:58 (158)
HR zones: 3.2%, 32.2%, 35.2%, 29.3%, 0%
Afterwards we regrouped on the canal and ran back to Garscube Estate via Old Farm Road. 1.41 miles in 10:39, average pace 7:33/mile, HR 141.
Pace splits (ave. HR): 7:39 (143), 7:19 (136)
HR zones: 0%, 47.6%, 52.4%, 0%, 0%
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