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| Number from Loch Ness 2010 |
Managed to squeeze a 4 miler in at the end of the day. Ran over to Dorchester Av. to pick up a letter from one of the tenants. This was a one mile warm up at 8 min pace then a bust your balls 2 miler at 6 min pace with a final cool down mile of 8 min pace. The 2 miler was tough and by the end I was blowing out every orifice. HR went up to 176bpm. Need to stick with the tempo stuff and give it 100% on every interval. The speed sessions are apparently the key to long term improvement in pace. I was a bit off the 6 min pace but felt better than Tuesday.
It was cold this evening but thankfully no rain. First time in a long time that I have been out where the pavements have been dry. A lot of debris on the pavements so need to be careful with the ankles. Rest day tomorrow, so back to the pool at the Western Baths tomorrow morning.
Here are the all important numbers :- 4.42 miles - 32.20 mins - 7.19 pace - 157 avg bpm
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