2.8 miles steady, long reps

Ran home from work in 19:27 for 2.77 miles, average pace 7:01/mile, HR 140.

Pace splits (ave. HR): 7:12 (131), 6:59 (143), 6:49 (146)
HR zones: 3.9%, 34.4%, 61.8%, 0%, 0%

The performance training session was 2 miles followed by 2 x 1 mile on the course of the University road race. After a 1.06-mile jog around the warm-up trail and along Maryhill Road we set off from the traffic lights at Dalsholm Road, through Garscube Estate, down Ilay Road and along Temple Road to finish just short of the speed bump near the top of the hill. There was a strong crosswind on Temple Road which slowed us down a bit. Finished third behind Ben and Alastair.

1.97 miles in 11:06, average pace 5:38/mile, HR 170
Pace splits (ave. HR): 5:20 (165), 5:56 (175)
HR zones: 1.2%, 1.2%, 5.1%, 92.5%, 0%

After a 0.64-mile jog down Dalsholm Road, where there was a lot of surface water as we headed down towards the Kelvin, we started the first single mile at the traffic lights again. The mile finished just past the Small Animal Hospital, and I had kept enough in reserve that I was able to improve to second place behind Ben, but had some stomach problems and didn't think I'd be able to finish the session. However, I felt better after a short rest and had a decent attempt despite the crosswind, finishing second behind Ben once again.

0.99 miles in 5:10, 5:15/mile, HR 170
HR zones: 2.6%, 2.6%, 5.5%, 89.4%, 0%
0.98 miles in 5:41, 5:47/mile, HR 172
HR zones: 0%, 3.5%, 5.9%, 82.4%, 8.2%

Warm-down was 1.24 miles down Dalsholm Road and back to Garscube Estate, total distance for the session 6.88 miles.