Change of running plan- an old favourite

Today I had planned to run with two pals in Wrexham as part of their training for their first half marathon @ Lake Vyrnwy.
However unfortunately that was not to be , as my planned alteration in work schedule for the afternoon was misunderstood by other colleagues. So I worked in stead of ran, still i met some interesting people, i hope i helped them a little.

So home at 17:30 - maybe a run from home , for around the same distance? Yes - i went for an old favourite of mine - Mold, Gwernaffield (uphill !!) to Cadole (down and then up) to Gwernymynydd (uphill) and then back to Mold .
Below are some extracts from the Garmin - via the great runnning site www.fetcheveryone.com
You can see the uphill pace of 10min 06
and the downhill pace mile 5 of 8min43.

A little knee discomfort, at the start but that eased with warming up.

And one of the joys of running - meeting new people. I chatted with another runner as we ran downhill from Gwernymynydd, me on the way home , him on the way to a pilates session @ the coaching station. Good to meet you and thanks for the chat. Happy Surfing :-)

And todays run is dedicated to the father in law of my running buddy S. , Dad to J. Grandad to G. - - who went to sleep for the last time in the last few days . R.I.P.




Split Summary
====
1) - 1m - 9:09(9:09/m) - 158bpm avge - 177bpm max - 116cal
2) - 1m - 9:10(9:10/m) - 156bpm avge - 166bpm max - 118cal
3) - 1m - 10:06(10:06/m) - 158bpm avge - 168bpm max - 121cal
4) - 1m - 9:39(9:39/m) - 153bpm avge - 164bpm max - 119cal
5) - 1m - 8:43(8:43/m) - 142bpm avge - 154bpm max - 118cal
6) - 0.67m - 6:06(9:07/m) - 144bpm avge - 148bpm max - 80cal


Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 2.4%
HR Zone: 123-132bpm (71-75%): 0.4%
HR Zone: 132-141bpm (76-80%): 9.6%
HR Zone: 141-150bpm (81-85%): 27.7%
HR Zone: 150-158bpm (86-90%): 25.2%
HR Zone: 158-167bpm (91-95%): 28.8%
HR Zone: 167-176bpm (96-100%): 5.5%
HR Zone: undefined: 0.4%


Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.8%
Pace Zone: 7:40-7:59/mile: 3.1%
Pace Zone: 8:00-8:19/mile: 9.2%
Pace Zone: 8:20-8:39/mile: 11.9%
Pace Zone: 8:40-8:59/mile: 11.9%
Pace Zone: 9:00-9:19/mile: 11.7%
Pace Zone: 9:20-9:39/mile: 9.8%
Pace Zone: 9:40-9:59/mile: 11.6%
Pace Zone: 10:00-10:19/mile: 6.2%
Pace Zone: 10:20-10:39/mile: 4.4%
Pace Zone: 10:40-10:59/mile: 3.5%
Pace Zone: 11:00-11:19/mile: 2.5%
Pace Zone: 11:20-11:39/mile: 1.8%
Pace Zone: 12:00-12:19/mile: 1.7%
Pace Zone: 12:20-12:39/mile: 1.1%
Pace Zone: 12:40-12:59/mile: 1.3%