2.8 miles moderate, long reps

Ran home from work in 18:32 for 2.78 miles, average pace 6:40/mile, HR 137.

Pace splits (ave. HR): 7:02 (128), 6:44 (140), 6:06 (146)
HR zones: 4.4%, 51.3%, 44.3%, 0%, 0%

The performance training session was 5 reps of a mile loop of Lomond Road, Ravelston Road and Larchfield Road which had two major hills. This turned out to be too soon after Sunday's race for me. I blew up after the third rep and ended up coasting round the last two. Warm up was 0.48 miles, warm-down 0.49 miles.

0.98 miles in 5:34, average pace 5:40/mile, HR 156
HR zones: 3.9%, 3.9%, 21.6%, 70.7%, 0%
0.98 miles in 5:31, average pace 5:37/mile, HR 167
HR zones: 2.1%, 3.3%, 7.9%, 86.7%, 0%
0.98 miles in 5:33, average pace 5:40/mile, HR 169
HR zones: 1.8%, 2.7%, 8.1%, 87.4%, 0%
0.98 miles in 6:52, average pace 7:01/mile, HR 152
HR zones: 1.0%, 4.1%, 83.3%, 11.7%, 0%
0.97 miles in 6:40, average pace 6:51/mile, HR 154
HR zones: 0%, 4.5%, 84.8%, 10.8%, 0%