Ran to work in 17:39, average pace 7:10/mile, and back home in 16:50, average pace 6:51/mile. Hamstring was still dubious so I wasn't sure about attending the club session in the evening but eventually decided to go along. As a warm-up we headed out the top gate, down Old Farm Road, onto the canal as far as Cleveden Road and down Dalsholm Road to the Kelvin Walkway. 2.38 miles in 18:06, average pace 7:36/mile, HR 131.
Pace splits (ave. HR): 7:56 (122), 7:26 (136), 7:12 (141)
HR zones: 11.8%, 67.6%, 20.6%, 0%, 0%
The tempo section was a simple 15-minute out-and-back down the Kelvin Walkway. I was having definite hamstring problems and trailed along at the back, well off the pace. 4.53 miles in 30:04, average pace 6:38/mile, HR 150. Warm-down afterwards was 0.60 miles back along the cyclepath.
Pace splits (ave. HR): 6:34 (149), 6:31 (148), 6:42 (148), 6:45 (153), 6:35 (156)
HR zones: 0%, 0.2%, 99.8%, 0%, 0%
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