Sunday 28 February 2010

3.3 miles slow, 11.1 miles steady

Went out with Natasha before breakfast to meet Tanya at Botanic Gardens, then I headed back home via Kirklee Road - 3.33 miles (which seemed a bit on the long side) in 27:31, average pace 8:15/mile, HR 122.

Pace splits (ave. HR): 8:22 (121), 8:47 (119), 7:49 (125), 7:37 (128)
HR zones: 26.8%, 73.2%, 0%, 0%, 0%


In the afternoon I ran along the canal towards Kirkintilloch for the first time in ages. I had originally planned to run to the Stables and back to reach 70 miles for the week, but the few miles I had run in the morning gave me the option of cutting it a bit short, which is what I ended up doing, having been running into a slight headwind all the way. It had also started snowing as soon as I reached the canal, even though it went off after a while. I got to the barrier on the towpath just after Cawder Bridge in 39:03 and turned round. I was starting to get used to the Newton Distance S and posted some better splits on the way back without too much trouble - the only mile over 6:40 included the steep climb up to the canal from Lochburn Road. Finished the 11.13 miles in 1:15:45, average pace 6:48/mile, HR 146.

Pace splits (ave. HR): 7:35 (131), 7:10 (139), 6:57 (141), 6:55 (145), 6:44 (148), 6:42 (150), 6:29 (151), 6:31 (153), 6:38 (152), 6:45 (151), 6:31 (151), 6:19 (154)
HR zones: 0.9%, 13.6%, 85.4%, 0%, 0%
Weekly total: 70 miles

Saturday 27 February 2010

3.7 miles slow, 6.2 miles steady

Went out in the morning for a few miles with Natasha, all the way down Byres Road, back along Sauchiehall Street and up St George's Road. Got back home in 30:04 for the 3.7 miles, average pace 8:07/mile, HR 128.

Pace splits (ave. HR): 8:26 (122), 7:52 (126), 8:04 (134), 8:06 (133)
HR zones: 13.1%, 85.3%, 1.6%, 0%, 0%

In the afternoon I ran the same canal route as last Saturday except extended via St George's Road, and taking it a bit easier this time. Finished the 6.18 miles in 42:51, 6:56/mile, HR 142.

Pace splits (ave. HR): 7:29 (131), 6:52 (141), 6:40 (144), 6:54 (142), 6:51 (145), 6:45 (146), 7:18 (149)
HR zones: 1.8%, 20.9%, 77.3%, 0%, 0%

Friday 26 February 2010

7 miles moderate

Didn't feel too great but went out in the evening for my usual 7-mile route via Garscube Estate, wearing the Newton Distance S. Despite being advertised as a racer they seem more suited to a steady pace than the Motus, although I would certainly have been slower in any other shoe. Started feeling a bit better on the way back along Great Western Road, finishing the 6.99 miles in 47:01 for a 6:43/mile average, HR 148.

Pace splits (ave. HR): 6:53 (137), 6:45 (147), 6:38 (147), 6:51 (150), 6:38 (152), 6:36 (155), 6:41 (151)
HR zones: 1.2%, 4.7%, 94.2%, 0%, 0%

Thursday 25 February 2010

2.5 miles easy, 9.2 miles moderate

I had recovered well enough overnight from various minor strains to tackle my usual Queen Margaret Drive route again, albeit wearing the adiZero Tempo. Most of the slush had melted away overnight. Finished the 2.51 miles in 19:04, average pace 7:36/mile, HR 131. I can look into increasing this distance next week if all goes well.

Pace splits (ave. HR): 8:01 (123), 7:14 (135), 7:31 (140)
HR zones: 11.5%, 72.1%, 16.3%, 0%, 0%

Rain combined with the fact that Natasha wanted to come to Thursday training for once meant I drove up instead of running there. The rain turned quite heavy just when the fast pack was setting out on the 9-mile route but it soon eased off a bit. We headed towards Drumchapel, gradually picking up speed. I felt absolutely fine and dictated the pace for long stretches, assisted somewhat by the fact that nobody really wanted to push it too much. My feet had got wet early on in the adiZero Mana but I managed to avoid getting any blisters. The distance came out at 9.18 miles which we finished in 1:00:29, average pace 6:35/mile, HR 157.

Pace splits (ave. HR): 7:13 (145), 6:48 (147), 6:35 (147), 6:21 (153), 6:30 (161), 6:32 (163), 6:28 (165), 6:29 (169), 6:28 (167), 6:10 (163)
HR zones: 0.9%, 1.2%, 45.5%, 52.4%, 0%

Wednesday 24 February 2010

2.5 miles easy, 7.2 miles slow

Ran the same route before breakfast, 2.51 miles this time in 18:57, 7:33/mile, HR 137. Wore the Nimbus again.

Pace splits (ave. HR): 7:47 (131), 7:21 (140), 7:27 (145)
HR zones: 4.6%, 49.0%, 46.4%, 0%, 0%


In the evening I went out with Natasha in the snow for one of our usual routes along Great Western Road and down Hyndland Road. The roads were very slushy and it was hard work, especially in the Nimbus which I had worn for extra stability in the conditions. Afterwards I ran my Queen Margaret Drive loop at a slightly faster pace, although still quite slowly, to add a couple of extra miles. Total distance was 7.24 miles in 1:03:11.

Tuesday 23 February 2010

2.5 miles easy, 7.6 miles moderate

Ran the same route before breakfast as on Monday, 2.49 miles in 19:09 for a 7:41/mile average, HR 132. Wore the Nimbus again, as they seem OK for that type of thing.

Pace splits (ave. HR): 7:59 (128), 7:25 (133), 7:37 (137)
HR zones: 4.4%, 90.9%, 4.7%, 0%, 0%

In the evening I dodged the club's track session and went for a longer run with Joe instead, setting out from Scotstoun Stadium where I had dropped Natasha off. I had applied some Tiger Balm agaist quad pain earlier on, and gave the Newton Distance S another outing. At no time did I feel especially fast although our later splits were quite respectable considering I was still able to talk (more or less). We headed along Victoria Park Drive North, down Balshagray Drive, onto Broomhill Drive and along Dumbarton Road to Byres Road before heading back along Hyndland Road and Great Western Road. I thought the route would be about 7 miles but on Lincoln Avenue it looked like it was going to come out short, so we headed along Southbrae Drive and down Westland Drive, finishing at the stadium gates. This added more to the route than I had expected, giving us a total of 7.56 miles, completed in 50:24. Average pace was 6:40/mile, HR 152. I had suddenly felt reasonably fit on Southbrae Drive and SportTracks showed it was around the time I had gone into HR zone 4.

Pace splits (ave. HR): 7:19 (131), 6:41 (152), 6:45 (155), 6:33 (154), 6:32 (152), 6:29 (155), 6:29 (161), 6:24 (159)
HR zones: 2.8%, 7.4%, 78.6%, 11.1%, 0%

Monday 22 February 2010

2.5 miles easy, 5.1 miles steady

Went out before breakfast in the Nimbus for a fairly short run via Queen Margaret Drive which turned out not to be on the wrong side of 8-minute miles as I had been expecting - 2.49 miles in 19:11, average pace 7:43/mile, HR 132.

Pace splits (ave. HR): 7:58 (130), 7:33 (133), 7:31 (137)
HR zones: 4.6%, 90.9%, 4.5%, 0%, 0%

In the evening I chose an easier route from Bearsden Asda - up Milngavie Road to Roman Drive, up the hill to Bearsden Cross, down Station Avenue, over Pendicle Road, through Westerton and then through Garscube Estate with a loop of the warm-up trail before heading back up to Asda. Quads were sore but not too stiff to maintain a comfortable pace. Distance came out at 5.08 miles, time 36:35, average pace 7:12/mile, HR 143.

Pace splits (ave. HR): 7:40 (129), 7:26 (140), 7:02 (147), 6:55 (148), 6:55 (149), 7:12 (154)
HR zones: 3.8%, 24.8%, 71.4%, 0%, 0%

Sunday 21 February 2010

11.7 miles steady

The hamstring felt OK by Sunday afternoon so I thought a few steady miles should be fine. I don't trust the Nimbus for anything more than easy short runs so I wore the adiZero Tempo for a run up Maryhill Road. Felt fine approaching Canniesburn Toll so I continued all the way up Milngavie Road for a loop of Milngavie station, keeping my average pace inside 7:00/mile. On the way back it turned into a bit of a struggle due to exceptionally sore quads. Finished the 11.65 miles in 1:21:16, average pace 6:59/mile, HR 148. I'm pretty sure this week's total mileage is my highest in about 10 years.

Pace splits (ave. HR): 7:24 (135), 7:01 (145), 6:43 (148), 6:51 (151), 6:48 (153), 7:04 (152), 7:04 (149), 6:57 (149), 6:57 (149), 6:54 (152), 7:11 (147), 6:42 (150)
HR zones: 0.8%, 4.2%, 94.8%, 0.2%, 0%
Weekly total: 73 miles

Saturday 20 February 2010

3.4 miles easy, 6.1 miles tempo

Went out in the morning for a recovery run round my usual West End route, again wearing the Nimbus. 3.37 miles in 25:07, average pace 7:28/mile, HR 134.

Pace splits (ave. HR): 7:53 (128), 7:20 (134), 7:11 (137), 7:27 (142)
HR zones: 3.4%, 79.3%, 17.3%, 0%, 0%

In the afternoon I reached my weekly goal of 60 miles with a run up Garscube Road to join the canal at the fire station, down to Lock 27, down Crow Road to Anniesland Cross and back along Great Western Road, this time wearing the adiZero Tempo. After setting off quite slowly and battling sore quads early on I noticed the third mile split was pretty decent, so I persevered and managed to finish the 6.1 miles in 39:38, with the last complete mile inside 6 minutes. Average pace was 6:30 on account of the slow start, HR 149. Right hamstring a bit dubious later on.

Pace splits (ave. HR): 7:27 (131), 6:41 (144), 6:27 (147), 6:22 (152), 6:10 (159), 5:54 (164), 6:05 (172)
HR zones: 1.9%, 10.4%, 64.2%, 23.5%, 0%

Friday 19 February 2010

4.6 miles steady, 5.2 miles hard

In the morning I ran down Garscube Road and up onto the canal as far as the fire station, again wearing the Nimbus to hold me back a bit. On getting back home I dug out my Achilles Heel vouchers and headed down to pick up my Newton Distance S which had just arrived. This took the total distance up to 4.61 miles in 32:09 for a 6:59/mile average, HR 144.

Pace splits (ave. HR): 7:37 (138), 6:52 (149), 6:31 (151), 7:05 (135), 6:44 (148)
HR zones: 4.8%, 17.9%, 77.3%, 0%, 0%

Before dinner I tried out the new shoes on my Maryhill Road - Dorchester Avenue - Great Western Road route. They were a half-size larger than I would usually wear (it was either that or wait until June) and certainly felt lighter than the Motus but didn't seem to be forcing me onto the forefoot quite as much, or my stride may have been affected by the running tights I was wearing. In any case I was a few seconds outside route PB schedule on reaching Dorchester Avenue, and I wasn't particularly expecting to set a new record as this run was going to take me over 50 miles for the week, but after some quicker miles in the second half I finished in 31:38, which knocked 17 seconds off my previous best from April. Despite the rush-hour traffic I only had to stop my watch once, crossing Maryhill Road in the last half-mile. Distance was 5.16 miles, average pace 6:08/mile, HR 158.

Pace splits (ave. HR): 6:26 (143), 6:08 (157), 6:09 (160), 6:03 (165), 5:53 (168), 6:00 (167)
HR zones: 1.3%, 3.0%, 40.9%, 54.8%, 0%

Thursday 18 February 2010

2.4 miles slow, 2.9 miles easy, 6.5 miles steady, 2.9 miles easy

Went out before breakfast for a short recovery run down Garscube Road and along the canal as far as Firhill Road. Enforced a slow speed by wearing the Nimbus and finished the 2.38 miles in 18:58 for a 7:57/mile average, HR 134.

Pace splits (ave. HR): 8:38 (129), 7:29 (138), 7:26 (137)
HR zones: 6.9%, 63.2%, 29.9%, 0%, 0%

In the evening I ran up to training. Would have worn the Newtons but the scheduled session was 6 miles out and back and not likely to be run at too fast a pace, so I went for the Mana instead. Everybody had been sent out together and it turned out later that I had 4 minutes to make up. I passed the back marker just after Anniesland Cross and overtook various packs along Great Western Road, not quite making it to the flyover before the 25 minutes were up and we had to turn round. The next pack ahead of me was the fast pack, so I waited for them and we ran back at a steadier pace on account of the cross-country championships at the weekend. Ran back home afterwards with heavy legs.

2.91 miles in 21:28, 7:22/mile, HR 138
Pace splits (ave. HR): 7:25 (135), 7:20 (141), 7:22 (139)
HR zones: 2.8%, 45.3%, 51.9%, 0%, 0%

6.47 miles in 45:26, 7:01/mile, HR 147
Pace splits (ave. HR): 7:05 (143), 6:30 (152), 6:28 (155), 7:12 (146), 7:15 (143), 7:24 (148), 7:32 (135)
HR zones: 0%, 15.1%, 84.4%, 0.6%, 0%

2.89 miles in 21:13, 7:21/mile, HR 138
Pace splits (ave. HR): 7:34 (134), 7:20 (139), 7:07 (140)
HR zones: 5.0%, 43.0%, 51.9%, 0%, 0%

Wednesday 17 February 2010

3.9 miles moderate, 7 miles steady

Went back to the adiZero Tempo for a run in the morning around my usual West End route, extended via Cleveden Drive - 3.91 miles in 26:09, 6:41/mile average, HR 148.

Pace splits (ave. HR): 7:03 (138), 6:34 (147), 6:37 (153), 6:29 (155)
HR zones: 1.8%, 9.9%, 88.3%, 0%, 0%

In the evening I ran my usual 7-mile route via Garscube Estate, trying to stay at a comfortable pace. Finished the 6.98 miles in 47:36 for a 6:49/mile average, HR 152.

Pace splits (ave. HR): 6:57 (149), 6:58 (149), 6:42 (151), 6:53 (155), 6:37 (154), 6:45 (156), 6:52 (153)
HR zones: 1.2%, 0.8%, 94.4%, 3.7%, 0%

Tuesday 16 February 2010

3.4 miles hard

I finally got hold of some Shoe Goo and had applied it to the lugs of my Newtons on Monday evening, so I reckoned they should be OK to run on by late Tuesday evening. I intended to take it fairly easy, having not run in the shoes for a while, but I got a bit carried away within the first mile of my usual West End route. Finished the 3.36 miles in 20:12, average pace 6:00/mile, HR 160.

Pace splits (ave. HR): 6:24 (151), 5:56 (161), 5:44 (166), 5:51 (171)
HR zones: 2.4%, 1.8%, 34.7%, 61.1%, 0%

Monday 15 February 2010

5.7 miles steady, 7.9 miles moderate

Went out in the morning for a steady run via Maryhill Road and Dorchester Avenue, returning via Queen Margaret Drive to add an extra half-mile or so. Total was 5.71 miles, completed in 39:09 for a 6:52/mile average, HR 147.

Pace splits (ave. HR): 7:03 (139), 7:01 (148), 6:59 (144), 6:54 (147), 6:44 (154), 6:19 (155)
HR zones: 1.1%, 8.8%, 87.1%, 2.9%, 0%

In the evening I had some extra time so extended my longer Monday night route at Baljaffray roundabout, continuing up to Grampian Way and down Ledi Drive and Drymen Road where I ended up stuck on the wrong side of a pedestrian barrier and had to run back up Stockiemuir Road for a couple of hundred metres in order to cross the road. I was making good time nonetheless and didn't get slowed up significantly on Kilmardinny Avenue. 7.9 miles in 52:49, average pace 6:41/mile, HR 153.

Pace splits (ave. HR): 6:56 (149), 6:55 (149), 6:48 (152), 7:14 (150), 6:24 (154), 6:22 (154), 6:28 (158), 6:17 (157)
HR zones: 0.8%, 3.2%, 87.3%, 8.6%, 0%

Sunday 14 February 2010

3.4 miles steady

Only had time for a few miles in the late evening so I ran my usual West End route, 3.36 miles in 23:01, average pace 6:51/mile, HR 140.

Pace splits (ave. HR): 7:10 (134), 6:43 (142), 6:41 (143), 6:51 (145)
HR zones: 2.8%, 26.8%, 70.5%, 0%, 0%
Weekly total: 55 miles

Saturday 13 February 2010

4.3 miles slow, 9.3 miles steady

Went out before lunch for a few miles with Natasha, along Great Western Road to Botanic Gardens where we met Tanya, then down the steps to the Kelvin Walkway which we followed to Kelvingrove Park, where I headed back up Bank Street, down Great Western Road to Cowcaddens, and back up Garscube Road for a total of 4.26 miles in a leisurely 39:28, HR 121. Wore the Nimbus for once as I thought they would be OK at a slower pace.

In the afternoon I ran up to Bearsden Asda, over West Chapelton Avenue, straight down to Anniesland Cross, down Great Western Road to St George's Cross and home via St George's Road. Sore quads, no other problems of note. Finished the 9.32 miles in 1:04:58 for a 6:58/mile average, HR 148.

Pace splits (ave. HR): 7:17 (139), 7:01 (147), 6:48 (148), 6:57 (151), 7:12 (149), 6:49 (151), 6:58 (148), 6:51 (151), 6:50 (150), 6:56 (154)
HR zones: 0.8%, 3.4%, 95.8%, 0%, 0%

Friday 12 February 2010

3.3 miles steady

Just had time for a few miles in the evening so I ran the slightly shorter version of my usual West End route, via North Woodside Road instead of Napiershall Street. 3.27 miles in 22:39, 6:55/mile, ave. HR 139.

Pace splits (ave. HR): 7:15 (132), 6:49 (140), 6:38 (143), 7:05 (144)
HR zones: 2.8%, 44.4%, 52.8%, 0%, 0%

Thursday 11 February 2010

2.9 miles easy, 7 miles tempo, 2.7 miles slow

Ran up to training and arrived with about a minute to spare. The 7-mile tempo run took us through the top gate, down to Anniesland Cross and along Anniesland Road to Southbrae Drive where the tempo section was supposed to begin. By this time I had loosened up a bit and found it easy enough to pick it up, although I had forgotten to ask where we were supposed to ease off again and just had to continue along Crow Road and Clarence Drive until John caught up with me on Hyndland Road. The tempo section actually finished on Cleveden Road and I took it a bit easier until Cowal Road, but we pressed on again for the last mile or so although my left hamstring was starting to play up a bit. Ran back home afterwards, legs felt quite numb in the final half mile.

2.90 miles in 21:10, 7:18/mile, HR 146
Pace splits (ave. HR): 7:16 (147), 7:22 (147), 7:14 (144)
HR zones: 2.2%, 5.3%, 91.3%, 1.3%, 0%

6.99 miles in 46:24, 6:38/mile, HR 162
Pace splits (ave. HR): 7:38 (145), 6:59 (151), 6:17 (162), 6:15 (168), 6:34 (170), 6:22 (169), 6:22 (171)
HR zones: 0.6%, 4.2%, 31.9%, 63.4%, 0%

2.73 miles in 21:48, 7:59/mile, HR 144
Pace splits (ave. HR): 8:13 (142), 8:00 (145), 7:39 (146)
HR zones: 1.1%, 10.2%, 88.7%, 0%, 0%

Wednesday 10 February 2010

8.4 miles steady

In the evening I went on a steady run up to Canniesburn Toll, down to Anniesland Cross, down Great Western Road to Cowcaddens and home via Garscube Road. 8.42 miles in 1:00:45, 7:13/mile average, HR 145.

Pace splits (ave. HR): 7:38 (143), 7:10 (144), 7:03 (142), 7:21 (144), 7:13 (145), 7:12 (149), 7:01 (146), 7:08 (146), 7:09 (149)
HR zones: 1.1%, 10.8%, 88.1%, 0%, 0%

Tuesday 9 February 2010

7.6 miles moderate

Had a blister from Monday night so after dealing with it I wore the Mana instead of the Tempo (which had caused it) for a long run with Joe instead of taking part in the club training session, which turned out to be a surprise 3K time trial followed by shuttle runs. We did my usual route via Garscube Road and Great Western Road at a fairly steady pace. Finished the 7.61 miles in 51:22, average pace 6:45/mile, HR 148.

Pace splits (ave. HR): 7:13 (135), 6:51 (144), 6:35 (146), 6:38 (146), 6:53 (152), 6:36 (152), 6:47 (158), 6:18 (157)
HR zones: 0.9%, 8.4%, 85.8%, 4.9%, 0%

Monday 8 February 2010

6.6 miles moderate

Attempted my usual Monday night route from about a year ago, via Craigton Road, Baljaffray Roundabout and Kilmardinny Avenue. Felt quite stiff for the first mile or so but I eventually settled into a comfortable pace. After climbing up Kilmardinny Avenue I was still looking at an average pace of 6:50/mile to that point, and I was able to knock off a few more seconds on the subsequent downhill stretches without too much trouble. The distance came out at 6.61 miles, time 44:34 for a 6:44/mile average, HR 153.

Pace splits (ave. HR): 7:12 (143), 7:01 (152), 6:48 (153), 6:48 (155), 6:26 (155), 6:29 (158), 6:16 (163)
HR zones: 1.3%, 3.3%, 82.3%, 13.0%, 0%

Sunday 7 February 2010

3.3 miles easy, 9.3 miles moderate

In the morning I ran as far as Kelvinbridge with Natasha and continued back home myself via the reverse of my usual West End route. Distance came out at 3.3 miles, time 25:32 for a 7:44/mile average, HR 133.

Pace splits (ave. HR): 8:27 (123), 7:41 (134), 7:17 (139), 7:01 (142)
HR zones: 10.2%, 70.6%, 19.2%, 0%, 0%

In the afternoon, to take me over 55 miles for the week, I ran one of my longer routes, along Great Western Road, over the canal at Blairdardie, and back via Canniesburn Road and Maryhill Road. I was just running it for the miles rather than a route PB attempt but I reached Drumchapel Road comfortably inside 30 minutes, which was certainly on schedule but I couldn't remember what my route PB actually was. In any case I was now running into a slight headwind on a predominantly uphill part of the course and had no chance of breaking the hour barrier, so I didn't push it until a few miles further on when I decided to try to be inside the hour at the 9-mile point. Despite having my rhythm broken at Bilsland Drive I made it with a few seconds to spare and completed the 9.32 miles in 1:01:33, which turned out to be a minute faster than my previous route PB from December 2008. Average pace was 6:36/mile, HR 152.

Pace splits (ave. HR): 7:00 (135), 6:34 (145), 6:33 (147), 6:36 (150), 6:57 (155), 6:32 (155), 6:34 (158), 6:23 (159), 6:26 (160), 6:04 (164)
HR zones: 1.1%, 6.6%, 75.6%, 16.8%, 0%
Weekly total: 56 miles

Saturday 6 February 2010

6.3 miles slow, 3.8 miles moderate

Ran from Dalmuir station to the centre of Bowling and back, along the canal, with Natasha before lunch - 6.3 miles in 52:19, average pace 8:18/mile, HR 124.

In the late afternoon I ran down Garscube Road, over the footbridge and up the steps to the canal, along the towpath as far as Shakespeare Street and back down Maryhill Road. It would have qualified as a hard run but for a slow first mile on account of the steps. Finished the 3.82 miles in 24:53, average pace 6:31/mile, HR 152.

Pace splits (ave. HR): 7:11 (139), 6:17 (155), 6:20 (158), 6:12 (160)
HR zones: 2.5%, 13.1%, 70.3%, 14.1%, 0%

Friday 5 February 2010

3.3 miles moderate

I had about 20 minutes to get a few miles in so I ran my usual West End route, shortened slightly by heading home via North Woodside Road instead of Napiershall Street. Distance was 3.28 miles, time 21:50 for a 6:40/mile average, HR 146.

Pace splits (ave. HR): 6:55 (138), 6:34 (146), 6:25 (150), 6:52 (154)
HR zones: 1.4%, 14.3% 84.4%, 0%, 0%

Thursday 4 February 2010

2.9 miles steady, 7.9 miles tempo, 2.9 miles steady

Ran up to training for the advertised 10-mile session, meeting Ben en route. After hanging about in Garscube Estate while all the other packs went out, we set off with Joe who also wanted to run the longer distance, at a fairly easy pace to begin with. The route took us down Maryhill Road to St George's Cross and back along Great Western Road to Byres Road. On Highburgh Road, as the pace started to increase, my left hip started to feel a bit tight although I reckoned I could run it off. I fell off the pace after the railway bridge on Clarence Drive, by which time it was apparent that the route was again going to be a couple of miles short, as the remainder took us up Crow Road and through Garscube Estate. Ran back down the road with Ben and Joe afterwards at a faster pace than I would normally have felt capable of.

2.91 miles in 21:06, 7:15/mile, HR 143
Pace splits (ave. HR): 7:24 (141), 7:18 (143), 7:01 (145)
HR zones: 2.0%, 14.6%, 83.4%, 0%, 0%

7.88 miles in 51:51, 6:35/mile, HR 159
Pace splits (ave. HR): 7:03 (144), 6:53 (153), 6:35 (153), 6:30 (159), 6:16 (163), 6:16 (163), 6:32 (167), 6:32 (167)
HR zones: 0.6%, 1.8%, 47.5%, 50.2%, 0%

2.88 miles in 20;46, 7:12/mile, HR 155
Pace splits (ave. HR): 7:24 (151), 7:05 (157), 7:06 (156)
HR zones: 0%, 3.9%, 90.0%, 6.1%, 0%

Wednesday 3 February 2010

4.7 miles slow

Went out in the snow for a few miles with Natasha via Hyndland Road and St Vincent Street. I kept getting snowflakes in my eyes, no matter which direction we were running in, so I didn't add on any extra miles on my own. Distance was 4.67 miles, time 41:08, HR 122.

HR zones: 25.3%, 74.7%, 0%, 0%, 0%

Tuesday 2 February 2010

6.7 miles fartlek

I trained with the club on a Tuesday for once as it was a fartlek session. My intention was to treat it as a long, easy run, which would take me up to 31 consecutive days of 3 miles or more. The temperature was around zero which made speedwork riskier than usual, so I stayed around the middle of the pack for the most part, and only really put in a proper effort on the hills. The route took us through Anniesland Cross, down to Thornwood and along Dumbarton Road. The three major climbs in the second half of the route involved Gardner Street, Cleveden Road and Cowal Road. On Gardner Street I got my HR up to a new record of 177 although I expect I could beat that with some proper speedwork. I felt quite fit after the last hill. We got back to Garscube Estate in 54:59, distance was 6.65 miles for an 8:16/mile average, HR 140.

HR zones: 2.6%, 57.7%, 31.4%, 8.3%, 0%

Monday 1 February 2010

5.3 miles steady

Ran one of my longer routes from Bearsden Asda, via Clober Road and Craigton Road, for the first time in a few weeks. I took it fairly easy on account of sore quads. Finished the 5.34 miles in 38:02, average pace 7:07/mile, HR 144.

Pace splits (ave. HR): 7:26 (133), 7:16 (143), 7:12 (148), 6:50 (144), 6:56 (148), 6:55 (154)
HR zones: 1.7%, 17.3%, 81.1%, 0%, 0%