Ran home from work in 17:38 for 2.77 miles, average pace 6:22/mile, HR 152.
Pace splits (ave. HR): 6:45 (137), 6:22 (158), 5:54 (166)
HR zones: 3.6%, 16.7%, 42.2%, 37.5%, 0%
In the evening I felt OK to run a longer loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda. 3.23 miles in 24:44, average pace 7:39/mile, HR 144. Looked encouraging for the National Cross Country Championships on Saturday.
Pace splits (ave. HR): 8:13 (138), 7:34 (146), 7:12 (148), 7:29 (155)
HR zones: 3.2%, 17.5%, 79.3%, 0%, 0%
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