Ran home from work in 18:14 for 2.78 miles, average pace 6:34/mile, HR 142.
Pace splits (ave. HR): 6:44 (134), 6:35 (147), 6:18 (147)
HR zones: 4.2%, 19.0%, 76.8%, 0%, 0%
There was no performance training session in the evening and I didn't fancy the club's short hill reps, so I ran an easy loop of Cowal Road, Dorchester Avenue and Anniesland Cross. 3.79 miles in 28:07, average pace 7:25/mile, HR 138. Ran 1.99 miles around the car park afterwards to warm down.
Pace splits (ave. HR): 7:35 (133), 7:36 (136), 7:17 (140), 7:06 (143)
HR zones: 2.2%, 62.7%, 35.2%, 0%, 0%
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