3.4 miles easy

After a Wii Fit muscle workout on Wednesday morning, a left leg injury came on during the course of the day, but although I spent most of Wednesday and Thursday limping around, I was fairly confident of being able to run again by Friday. By the late afternoon I did indeed seem to have recovered enough to try a few easy miles around my usual West End route. 3.37 miles in 24:28, average pace 7:16/mile, HR 140.

Pace splits (ave. HR): 7:43 (130), 7:13 (140), 6:56 (147), 7:04 (147)
HR zones: 3.3%, 36.1%, 60.6%, 0%, 0%

5.9 miles moderate, 3.2 miles steady

Took advantage of the improved conditions by trying my Dorchester Avenue route in the afternoon, extended to Garscube Road to add some distance after some low-mileage weeks and avoid roads I thought would still be dangerous to run on. 5.94 miles in 39:04, average pace 6:35/mile, HR 161.

Pace splits (ave. HR): 6:57 (149), 6:32 (158), 6:30 (159), 6:30 (164), 6:26 (165), 6:34 (171)
HR zones: 1.4%, 1.2%, 35.2%, 62.2%, 0%

In the evening I ran a loop of the old club 5-mile course from Bearsden Asda, intending to take it easy but picking it up a bit towards the end. Chest strap might have been loose again as the HR figures look highly dubious and should certainly not have been decreasing. 3.21 miles in 22:55, average pace 7:08/mile, HR 163.

Pace splits (ave. HR): 7:33 (167), 7:11 (164), 6:47 (159), 6:38 (153)
HR zones: 0.4%, 0.7%, 30.0%, 64.8%, 4.1%

3.4 miles slow

Ran the usual shorter West End route with Natasha, starting via Maryhill Road where it was easier to run. 3.41 miles in 29:16, average pace 8:35/mile, HR 126.

Pace splits (ave. HR): 8:50 (120), 8:29 (130), 8:31 (129), 8:25 (128)
HR zones: 10.5%, 84.9%, 4.2%, 0.5%, 0%

7.4 miles moderate

With the roads once again too dangerous to run on, I used my cross-country spikes for a run up Baird's Brae and along the canal to the gate just before Lock 27. They were absolutely fine on the packed snow and there were only a couple of uneven spots. 7.44 miles in 49:20, average pace 6:38/mile, HR 159.

Pace splits (ave. HR): 7:15 (139), 6:23 (155), 6:19 (159), 6:41 (159), 6:38 (165), 6:27 (167), 6:35 (167), 6:52 (161)
HR zones: 1.5%, 2.8%, 40.9%, 54.8%, 0%
Weekly total: 22 miles

3.7 miles slow

Went out in the morning with Natasha to run our Hyndland Road route in reverse. It had just started to rain and after we passed Kelvingrove Art Gallery the pavement became dangerous, so we had to slow down significantly and cut the route short by heading up Church Street and Byres Road, finishing via Napiershall Street. 3.68 miles in 32:10, average pace 8:45/mile, HR 131.

Pace splits (ave. HR): 8:35 (131), 8:23 (131), 9:05 (130), 9:01 (134)
HR zones: 5.8%, 75.0%, 18.4%, 0.9%, 0%

3.4 miles moderate

Ran my usual short West End loop of 3.36 miles in 22:28, average pace 6:41/mile, HR 152.

Pace splits (ave. HR): 7:14 (139), 6:41 (151), 6:14 (163), 6:23 (168)
HR zones: 3.3%, 10.1%, 56.2%, 30.4%, 0%

4.8 miles steady

Ran a loop of St George's Road, Cleveden Road, Winton Drive and Grovepark Street at a comfortable pace in something like -9 although it was OK underfoot. Started feeling vaguely unwell part of the way round, probably due to hunger. Finished the 4.76 miles in 33:00, average pace 6:56/mile, HR 152.

Pace splits (ave. HR): 7:13 (139), 7:03 (150), 6:45 (154), 6:57 (159), 6:40 (159)
HR zones: 2.5%, 2.6%, 80.7%, 14.2%, 0%

3.2 miles moderate

Thought I'd better drag myself out for a few miles in sub-zero temperatures while the underfoot conditions weren't too bad, although I didn't have much time. Ran a loop of St George's Road and Queen Margaret Drive to finish on Grovepark Street. 3.16 miles in 20:46, average pace 6:34/mile, HR 155.

Pace splits (ave. HR): 6:48 (140), 6:40 (159), 6:19 (167), 6:05 (166)
HR zones: 2.1%, 15.5%, 35.5%, 47.0%, 0%

3.3 miles slow, 6.6 miles moderate

Went out before lunch for our usual shorter West End route except via Nansen Street to avoid some icy cobbles. 3.34 miles in 28:16, average pace 8:28/mile, HR 139. Chest strap might have been loose again as the HR readings look a bit high, or it might have had something to do with the cold.

Pace splits (ave. HR): 8:56 (147), 8:18 (134), 8:07 (140), 8:40 (126)
HR zones: 9.3%, 45.1%, 38.4%, 7.2%, 0%

In the afternoon I tried out the cross-country spikes on a run up Baird's Brae and along the canal to Lambhill Bridge. The last quarter-mile or so up to the bridge was uneven and tough on the ankles, but otherwise it went fine, and I could see on the way back from my earlier footprints that my stride had lengthened as I had got used to the conditions. 6.56 miles in 43:47, average pace 6:41/mile, HR 163. The sub-zero temperatures might account for the high HR readings as it didn't feel like I was working particularly hard.

Pace splits (ave. HR): 7:03 (160), 6:26 (164), 6:37 (163), 6:33 (165), 6:35 (165), 6:41 (164), 6:53 (160)
HR zones: 0.4%, 0.5%, 12.3%, 86.8%, 0%
Weekly total: 20 miles

4.7 miles slow

Ran the usual Hyndland Road loop with Natasha, 4.68 miles in 40:05, average pace 8:34/mile, HR 139. An elderly pedestrian at the Hyndland Road shops called us idiots, probably on account of the conditions.

Pace splits (ave. HR): 8:35 (134), 8:33 (134), 8:19 (146), 8:41 (141), 8:46 (140)
HR zones: 2.5%, 49.5%, 47.9%, 0%, 0%

5.2 miles slow

Went out with Natasha for our usual Hyndland Road loop, this time via Shakespeare Street to add around half a mile. Finished the 5.17 miles in 45:03, average pace 8:43/mile, HR 126.

Pace splits (ave. HR): 8:50 (122), 8:44 (123), 8:43 (131), 8:33 (129), 8:39 (127), 9:24 (122)
HR zones: 14.3%, 81.4%, 4.3%, 0%, 0%

5.1 miles slow, 5.9 miles steady

Went out for a run before lunch with Natasha, meeting up with Meggan at Kelvinbridge and following our Hyndland Road and Dumbarton Road route, returning via Woodlands Road. 5.08 miles in 46:16. HR readings seem unlikely, chest strap may have been loose.

HR zones: 3.5%, 28.4%, 53.0%, 14.9%, 0.2%

In the afternoon I ran a loop of Dorchester Avenue, starting via Maryhill Road to avoid the worst underfoot conditions and finishing via Queen Margaret Drive and Grovepark Street. 5.86 miles in 42:05, average pace 7:11/mile, HR 156.

Pace splits (ave. HR): 7:51 (152), 7:16 (157), 7:12 (158), 6:58 (154), 7:04 (157), 6:39 (157)
HR zones: 0.7%, 0.8%, 80.4%, 18.1%, 0%
Weekly total: 26 miles

4.8 miles moderate

Took advantage of the improved conditions for a relatively fast-paced run on the same route as yesterday evening but extended via Cleveden Road and Winton Drive. 4.81 miles in 31:16, average pace 6:30/mile, HR 155.

Pace splits (ave. HR): 6:47 (134), 6:35 (155), 6:19 (161), 6:30 (164), 6:15 (163)
HR zones: 2.7%, 12.3%, 36.1%, 48.9%, 0%

3.2 miles moderate

Went out for a few miles in the evening, staying on roads which had thawed out for the most part. Ran a loop of St George's Road, Great Western Road, Queen Margaret Drive and Grovepark Street. Finished the 3.19 miles in 20:40, average pace 6:29/mile, HR 152.

Pace splits (ave. HR): 6:48 (139), 6:28 (156), 6:18 (161), 5:47 (163)
HR zones: 2.2%, 14.3%, 59.5%, 24.0%, 0%

6.8 miles easy

Decided I'd better brave the conditions and get a few miles in, so I ran up Baird's Brae and along the canal, wearing my trail shoes. It was OK underfoot if I stayed at the side of the towpath. The most dangerous bits were just before and after every bridge. The aqueduct was also very slippy and I fell a couple of times. Came off the canal and headed down Dorchester Avenue, back along Great Western Road, up Queen Margaret Drive and down Garscube Road to Grovepark Street. I was able to run on the road for the most part. Finished the 6.75 miles in 51:09, average pace 7:35/mile, HR 152.

Pace splits (ave. HR): 8:27 (142), 7:32 (153), 7:59 (149), 7:37 (150), 6:58 (157), 7:19 (158), 7:05 (156)
HR zones: 1.1%, 3.3%, 85.7%, 9.8%, 0%

3.4 miles slow, 5.9 miles steady

Went out in the morning with Natasha for our usual West End route. The main roads weren't too bad and I got on OK in the Vomeros. Finished the 3.37 miles in 28:45, average pace 8:33/mile, HR 126.

Pace splits (ave. HR): 8:57 (119), 8:26 (131), 8:10 (127), 8:44 (129)
HR zones: 12.7%, 87.3%, 0%, 0%, 0%

In the afternoon I ran the Dorchester Avenue loop in the Lunarglide 2, starting via St George's Road and finishing on Grovepark Street to avoid the worst of the snow. Fell once on Great Western Road while I was switching from road to pavement to avoid traffic. 5.89 miles in 40:35, average pace 6:54/mile, HR 158.

Pace splits (ave. HR): 6:59 (141), 6:55 (158), 6:42 (161), 7:08 (162), 6:55 (162), 6:41 (163)
HR zones: 1.4%, 4.9%, 45.1%, 48.6%, 0%
Weekly total: 24 miles

7 miles easy

Ran the old 7-mile loop via Garscube Estate except starting off via Maryhill Road again. Wore the Inov8s. Due to rush hour traffic I had to stick to the pavements, and running in the snow was so difficult that by the time I got to Dawsholm Road I was thinking of just walking back home. The road beside the Vet School had been cleared of snow so I managed to make up some time there, and my average pace really started to drop along Great Western Road as I was able to run on the road for the most part. Finished the 7.01 miles in 53:49, average pace 7:41/mile, HR 145.

Pace splits (ave. HR): 8:09 (132), 8:09 (139), 7:57 (141), 7:52 (147), 7:40 (146), 7:08 (153), 6:51 (159)
HR zones: 1.9%, 20.7%, 71.3%, 6.1%, 0%

3.4 miles easy

Went out for another run in the snow, this time in the Vomeros. I ran my usual West End route via Shakespeare Street and Napiershall Street except starting via Maryhill Road to avoid a tricky cobbled hill. Finished the 3.43 miles in 25:33, average pace 7:27/mile, HR 140.

Pace splits (ave. HR): 7:56 (132), 7:15 (139), 7:12 (143), 7:26 (151)
HR zones: 4.1%, 39.0%, 56.9%, 0%, 0%