6.7 miles slow

Ran to Anniesland Cross with Natasha, then down Crow Road, along Dumbarton Road and back via Charing Cross. 6.69 miles in 56:59, average pace 8:31/mile, HR 124.

Pace splits (ave. HR): 8:38 (117), 8:24 (122), 8:14 (127), 8:26 (128), 8:34 (125), 8:45 (125), 8:39 (126)
HR zones: 13.0%, 87.0%, 0%, 0%, 0%
Weekly total: 37 miles

8.2 miles steady

Ran up Maryhill Road as far as Bearsden Asda, down West Chapelton Avenue and back down Drymen Road and Maryhill Road. Tried out my new waterproof jacket and trousers, although the rain soon eased off, and didn't overheat too badly. 8.17 miles in 56:48, average pace 6:57/mile, HR 146.

Pace splits (ave. HR): 7:30 (130), 7:00 (141), 6:52 (142), 6:55 (148), 6:49 (151), 6:58 (155), 6:55 (152), 6:45 (154), 6:15 (153)
HR zones: 1.4%, 19.7%, 78.5%, 0.4%, 0%

2.5 miles easy, 2.5 miles moderate, 3.9 miles steady

Ran to work in 17:57, average pace 7:18/mile, and back home in 16:30, average pace 6:42/mile. In the evening I dragged myself back out for a steady loop of Shakespeare Street, Cleveden Drive and Napiershall Street which ended up getting progressively faster. 3.86 miles in 26:19, average pace 6:49/mile, HR 142.

Pace splits (ave. HR): 7:21 (135), 6:49 (142), 6:38 (145), 6:24 (149)
HR zones: 1.8%, 25.8%, 72.4%, 0%, 0%

4.7 miles slow

Ran the usual loop of Hyndland Road and Charing Cross with Natasha in appalling conditions. We set off during a lull in the storm and made it to Hyndland Road before the rain came back on. I was nearly blown off my feet (which remained bone dry in the Lunarglide Shield) on Dumbarton Road. 4.65 miles in 39:24, average pace 8:29/mile, HR 121.

Pace splits (ave. HR): 8:23 (123), 8:35 (123), 8:21 (119), 8:32 (119), 8:33 (120)
HR zones: 42.7%, 57.3%, 0%, 0%, 0%

8.4 miles steady

Ran a loop of Canniesburn Toll and Anniesland Cross. Legs had been heavy from a comparatively high-mileage week but felt better after a day off, so I continued down Great Western Road to Cowcaddens and back up Garscube Road. Wore my new Nike Lunarglide+ 3 Shield which were heavier than anything I would normally wear, but I only really wanted them for running to work in wet conditions, and they worked out fine on a far longer run. 8.35 miles in 58:10, average pace 6:58/mile, HR 140.

Pace splits (ave. HR): 7:21 (128), 6:50 (139), 6:43 (140), 7:06 (144), 6:49 (141), 7:06 (142), 6:43 (143), 7:07 (143), 6:53 (144)
HR zones: 1.5%, 37.1%, 61.4%, 0%, 0%

5.6 miles slow

Ran out to the office with Natasha and continued along Scotland Street West, up Edwin Street and Lorne Street, over Bell's Bridge and back home through Yorkhill and Kelvingrove Park. 5.61 miles in 50:20, average pace 8:58/mile, HR 116.

Pace splits (ave. HR): 8:44 (116), 8:51 (118), 9:09 (116), 9:22 (117), 8:53 (114), 8:45 (118)
HR zones: 81.0%, 19.0%, 0%, 0%, 0%
Weekly total: 52 miles

6.7 miles moderate

Ran a loop of Anniesland Cross, Crow Road, Dumbarton Road and Charing Cross with a brief stop at the West End Retail Park. 6.67 miles in 43:29, average pace 6:31/mile, HR 151.

Pace splits (ave. HR): 6:54 (132), 6:30 (148), 6:24 (152), 6:21 (156), 6:27 (153), 6:30 (160), 6:32 (160)
HR zones: 2.5%, 9.0%, 67.6%, 20.9%, 0%

2.5 miles easy, 3 miles steady

Ran to work in 18:29, average pace 7:31/mile. Ran back via Yorkhill for a change in 21:15, average pace 7:05/mile.

2x2.5 miles easy, 6.5 miles slow

Ran to work in 18:57, average pace 7:42/mile, and back in 18:06, average pace 7:21/mile.

The club training session was an easy/social run down Fulton Street, along Great Western Road, down Lincoln Avenue, along Danes Drive and back up Balshagray Avenue and Crow Road. Turnout was fairly low so the top few packs were combined into one. I was quite happy with the slow pace on account of heavy legs. 6.49 miles in 50:36, average pace 7:48/mile, HR 135.

Pace splits (ave. HR): 8:28 (124), 7:55 (130), 7:36 (143), 7:31 (143), 7:43 (138), 7:46 (138), 7:23 (130)
HR zones: 2.8%, 61.9%, 35.3%, 0%, 0%

2x2.5 miles easy

Ran to work in 18:37, average pace 7:34/mile, and back in 17:59, average pace 7:18/mile.

2x2.5 miles easy, medium reps

Ran to work in 18:41, average pace 7:36/mile, and back in 18:22, average pace 7:28/mile.

The club track session was 400m reps. We missed the first one and I ran the second one untimed as a warm-up. Times on the rest were 1:17, 1:12, 1:11, 1:10, 1:12, 1:14, 1:13, 1:11. Max HR was recorded as 186 although that might not be accurate. Ran a couple of laps afterwards to warm down. Total distance was 2.75 miles.

2x2.5 miles easy, 5.4 miles steady

Ran to work in 18:52, average pace 7:40/mile, and back in 18:04, average pace 7:20/mile.

In the evening I ran an old loop of Clober Road, Craigton Road, Hunter Road and South Mains Avenue from Bearsden Asda. 5.37 miles in 37:37, average pace 7:01/mile, HR 142.

Pace splits (ave. HR): 7:40 (126), 7:34 (136), 7:04 (146), 6:26 (150), 6:34 (149), 6:21 (155)
HR zones: 2.7%, 35.9%, 60.3%, 1.0%, 0%

Santa Race, 4 miles easy

There was still some snow around on the day of the club's Christmas handicap race so I took my spikes, trail shoes and racing flats with me to Westerton. The roads looked fairly clear while we were driving there so I decided to go with the Asics Hyperspeed 4, although while we were getting changed I noticed quite a few people were wearing Yaktrax. Of the 16 who turned up, I was off last and set off at race pace. I had pinned the Santa cloak shut and it seemed to be interfering with my stride length to begin with. It was a mile before I spotted anyone in the distance and a further half mile before I moved out of last place, just as we turned back off Switchback Road, and I steadily picked my way up the field. With the tail-enders from the kids' race being chaperoned by adults, I wasn't sure how many people ahead of me on Maxwell Avenue were actually in the senior race, and I crossed the line to discover that the only finisher ahead of me was Murray, who had intentionally disqualified himself by setting off a few minutes early so he could make a quick getaway. 3.00 miles in 16:54, average pace 5:38/mile.

Later in the afternoon I ran an easy loop of Shakespeare Street, Cleveden Drive and Napiershall Street, starting and finishing at the same point on Grovepark Street due to icy conditions. 4.02 miles in 30:09, average pace 7:30/mile, HR 140.

Pace splits (ave. HR): 8:12 (134), 7:27 (136), 7:24 (143), 6:58 (149)
HR zones: 1.2%, 50.0%, 48.8%, 0%, 0%
Weekly total: 44 miles

2x2.5 miles easy

Ran the 2.46 miles to work in 18:38, average pace 7:36/mile, and back in 18:21, average pace 7:29/mile.

2x2.5 miles easy, 7.4 miles moderate

Ran the 2.46 miles to work and back in 18:13 each time, 7:26/mile average.

For the club's out-and-back session we started at the church on Bearsden Road and ran up Great Western Road for 25 minutes before turning around. Maintained a comfortable pace with Joe and got within a few hundred metres of Kilbowie Roundabout. We picked it up a bit on the way back and arrived 95 seconds early. 7.4 miles in 48:25, average pace 6:33/mile, HR 153.

Pace splits (ave. HR): 6:40 (139), 6:38 (145), 6:56 (169), 6:48 (153), 6:09 (153), 6:24 (162), 6:18 (164), 6:18 (166)
HR zones: 0.4%, 3.1%, 69.7%, 26.7%, 0%

Warm-up was 1.21 miles, warm-down 1.14 miles.

2.5 miles steady, 3 miles steady, 3.4 miles slow

Ran to the office via Kelvingrove Park and the squinty bridge, and back home later via Yorkhill. Route there was via Rutland Crescent which turned out to be about 100m further than necessary.

2.51 miles in 17:43, average pace 7:04/mile
Pace splits: 7:12, 6:54, 7:08

3.04 miles in 21:23, average pace 7:02/mile
Pace splits: 7:08, 7:04, 6:53

In the evening I ran a loop of Shakespeare Street and Napiershall Street with Natasha. 3.41 miles in 27:56, average pace 8:12/mile, HR 124.

Pace splits (ave. HR): 8:32 (122), 8:11 (125), 8:01 (123), 7:51 (124)
HR zones: 14.0%, 86.0%, 0%, 0%, 0%

Medium reps

The club training session was 800m reps around the warm-up trail due to the wet and windy conditions. Ran round with Alastair S the first few times although he pulled away in the last few reps.

0.50 miles in 3:01, pace 6:02/mile, HR 139
HR zones: 16.6%, 12.7%, 70.7%, 0.0%, 0.0%
0.50 miles in 2:56, pace 5:55/mile, HR 154
HR zones: 4.0%, 17.6%, 15.3%, 63.1%, 0.0%
0.50 miles in 2:51, pace 5:45/mile, HR 156
HR zones: 6.4%, 7.6%, 10.5%, 75.4%, 0.0%
0.48 miles in 2:52, pace 5:56/mile, HR 155
HR zones: 6.4%, 11.0%, 16.3%, 66.3%, 0.0%
0.49 miles in 2:47, pace 5:40/mile, HR 157
HR zones: 10.8%, 6.0%, 14.4%, 68.9%, 0.0%
0.49 miles in 2:49, pace 5:48/mile, HR 159
HR zones: 5.9%, 6.5%, 17.2%, 70.4%, 0.0%
0.49 miles in 2:48, pace 5:45/mile, HR 163
HR zones: 0.0%, 10.1%, 13.1%, 76.8%, 0.0%
0.49 miles in 2:44, pace 5:37/mile, HR 168
HR zones: 0.0%, 8.5%, 10.4%, 8.3%, 12.8%

Warm up was 0.18 miles, warm-down 0.45 miles, total distance 4.57 miles.

3.8 miles steady

Ran an anticlockwise loop of Milngavie Station from Bearsden Asda. Started off easy but picked it up after a mile or so. 3.78 miles in 25:40, average pace 6:47/mile, HR 147.

Pace splits (ave. HR): 7:29 (128), 6:42 (146), 6:33 (159), 6:17 (161)
HR zones: 6.0%, 22.9%, 47.4%, 23.6%, 0%

4.8 miles steady

Ran a fairly easy loop of Maryhill Road, Cleveden Road, Great Western Road and Napiershall Street. 4.82 miles in 34:55, average pace 7:14/mile, HR 136.

Pace splits (ave. HR): 7:51 (121), 7:04 (134), 7:24 (143), 6:54 (142), 6:55 (143)
HR zones: 7.1%, 45.9%, 47.0%, 0%, 0%
Weekly total: 29 miles

West District XC Championships

After a successful Dunbartonshire championship I had changed my mind about the West District race as there was an outside chance of a team prize, but when I got to Irvine it turned out that several potential counters wouldn't be taking part. Conditions weren't too bad with occasional light showers although the going was quite heavy in places on account of the rain earlier in the week, so I went with the 9mm spikes again. I tried to get off to a reasonably fast start and once the field had thinned out I was a few seconds behind a pack containing some of my usual rivals. During the first half of the race I was falling slightly further behind, but every now and then somebody would get detached from the pack and I would eventually pass them.

I finished the first lap comfortably inside 12 minutes for approximately 2 miles, which felt like a sustainable pace, and I was still inside 24 after the second lap. On the final lap I was starting to make up some ground, although after one of my rivals dropped out up ahead I apparently lost track of the race as I thought shortly afterwards that I had a good chance of catching the others on the next lap, only to realise on checking my watch that there was just over half a mile to run and there wasn't a next lap. I took advantage of a hill to move up another couple of places, although I was outsprinted shortly afterwards by a fast finisher. I ended up 55th, 12th vet, in 35:26 for 6 miles - average pace 5:43/mile. I was 3rd for Garscube and we finished 6th team, a long way out of the medals, but we were also 3rd Vets' team so there was a prize after all, although I didn't know about this so I didn't hang around for the presentations. Jogged about half a mile round the course afterwards to warm down.

5.5 miles steady

Braved so-called Hurricane Bawbag to run up to the roundabout at Garscube Estate and back again. On the way back down Maryhill Road, some locals shouted across the road that I was off my nut. 5.54 miles in 39:15, average pace 7:05/mile, HR 143.

Pace splits (ave. HR): 7:39 (132), 7:18 (142), 7:04 (142), 6:46 (149), 6:53 (150), 6:39 (151)
HR zones: 1.6%, 20.4%, 78.0%, 0%, 0%

4.7 miles slow

Ran a loop of Charing Cross, Hyndland Road and Napiershall Street with Natasha. 4.74 miles in 41:17, average pace 8:43/mile, HR 124.

Pace splits (ave. HR): 8:52 (117), 8:19 (127), 8:47 (130), 8:33 (124), 9:11 (120)
HR zones: 24.8%, 74.8%, 0.4%, 0%, 0%

Mixed session

The snow had mostly disappeared so I went along to the club's scheduled mixed session which turned out to be a 25-minute group paarlauf followed by 10 minutes of shuttle runs, both on the winter warm-up trail. There was slush in places but it was safe enough to run. Max HR was 182 during the paarlauf.

3.23 miles paarlauf
HR zones: 33.4%, 28.3%, 18.8%, 17.6%, 1.9%
0.59 miles shuttle runs
HR zones: 3.4%, 14.4%, 80.8%, 1.4%, 0%

Warm-up was 0.29 miles, warm-down 0.45 miles, total distance 4.56 miles.

3.2 miles moderate

Dug out the Inov-8 Roclites to attempt a loop of the old club 5-mile championship in the snow, although I ended up running mostly on the roads which were fairly clear. 3.24 miles in 21:22, average pace 6:36/mile, HR 153.

Pace splits (ave. HR): 6:57 (142), 6:35 (155), 6:25 (163), 5:59 (156)
HR zones: 2.7%, 6.0%, 60.6%, 30.7%, 0%

4.5 miles slow, 9.3 miles steady

Ran a slow loop of Shakespeare Street, Winton Drive, Beaconsfield Road and Napiershall Street with Natasha. Wore the Saucony Hattori. 4.46 miles in 37:59, average pace 8:31/mile, HR 126. Possibly some minor chest strap problems.

Pace splits (ave. HR): 8:25 (119), 8:14 (124), 9:14 (125), 8:11 (133), 8:29 (130)
HR zones: 12.6%, 84.9%, 2.2%, 0.3%, 0%

In the afternoon I ran along Great Western Road, over the canal bridge at Blairdardie, and back home via Canniesburn Road and Maryhill Road. Wore the Skechers GOrun. Didn't quite make it to Drumchapel Road inside 30 minutes, so a route PB was out of the question, but it seemed to be going OK considering I was wearing my winter clothes. Got caught in a snow shower later on but finished in 1:03:53 for the 9.30 miles, average pace 6:52/mile.

Pace splits (ave. HR): 7:20 (131), 6:53 (147), 6:45 (151), 6:42 (156), 7:08 (159), 6:43 (159), 6:53 (160), 6:43 (160), 6:49 (160), 6:26 (162)
HR zones: 1.6%, 7.9%, 62.1%, 28.5%, 0%
Weekly total: 37 miles

Glasgow University 5 Mile Road Race

This race usually takes place in early November but had been pushed back a few weeks for some reason, and the weather was fairly awful with intermittent freezing rain. It wasn't a particularly big target race for me so I ran it mainly to sharpen up. I would have gone with the Skechers GOrun but for the threat of rain, so I gave the adiZero Tempo what is probably a final outing, although after going on a half-mile warm-up to check that the top gate was open, I ended up with wet feet anyway.

I got off to a fairly quick start and reckoned I was just outside the top 10 early on, trying to keep up with a runner from Pitreavie who I thought was likely to finish in roughly the same time if I had been completely fit. I noticed I couldn't feel my toes any more after about 5 minutes, and numbness gradually spread to the ball of my right foot during the second lap, after we had been caught in a rain shower. I was still going past the Pitreavie runner on the uphills and being passed again on the downhills, at least as far as Switchback Road the second time around. Towards the end of Temple Road I was passed by Euan G and my legs were too heavy to try to hang on. Ended up 17th overall, 2nd for Garscube and just behind the winning lady, in 28:55. This was my slowest time in years (possibly ever) but I was pleased enough to beat 29 minutes in the conditions. Average pace: 5:47/mile.

6.4 miles tempo

The club training session was an easy loop of Great Western Road, Archerhill Road, Dyke Road, Alderman Road and Anniesland Road. The pace increased gradually as we headed through Knightswood. There was some confusion on Archerhill Road when the Dyke Road sign was hard to read, and a passer-by told us the other packs had continued to Kelso Road, so we just followed them to add on some extra distance. It turned out that I still had slightly heavy legs from Tuesday's hills, so with Saturday's race in mind (weather permitting), I dropped off the pace on Alderman Road. The informal tempo session ended at Anniesland Cross and the fast pack reassembled on Bearsden Road. HR readings look dubious around Lincoln Avenue on the way out. 6.35 miles in 44:05, average pace 6:57/mile, HR 153.

Pace splits (ave. HR): 8:01 (130), 7:00 (144), 6:31 (164), 6:18 (160), 6:19 (167), 7:20 (158), 7:30 (147)
HR zones: 1.2%, 21.5%, 39.0%, 36.3%, 2.0%

4.7 miles slow

Went out with Natasha for our Hyndland Road and Charing Cross loop in reverse, which made it much easier to cross Maryhill Road and Woodlands Road. Finished via Napiershall Street. 4.72 miles in 40:37, average pace 8:37/mile, HR 123.

Pace splits (ave. HR): 9:00 (116), 8:17 (122), 8:50 (126), 8:20 (125), 8:38 (125)
HR zones: 21.5%, 78.5%, 0%, 0%, 0%

Hill reps

The club's hill reps session turned out to be on Dalsholm Road. Wore the Saucony Hattori. I got off to a sprint start each time and was passed by Adam and Alistair about halfway up the hill. I felt a blister coming on so probably wouldn't have been able to do any more than the planned 10 reps. Total distance was 6.38 miles including warm-up and warm-down via Temple Road, max HR 179.

HR zones (for 3.48 miles of hill reps): 2.6%, 43.5%, 22.5%, 31.4%, 0%

8.4 miles steady

Legs were heavy after yesterday's cross country so it was the afternoon before I finally got round to dragging myself out, in cold but reasonably dry conditions. I was going to run an old loop of Garscube Estate and North Woodside Road but I ended up running the same route as last Sunday afternoon. Compared to last week, I was slower over each of the first six miles and 45 seconds down by that point, but I ended up chasing a sub-7:15 average along Great Western Road and picked it up sufficiently to record a faster time overall. 8.37 miles in 1:00:29, average pace 7:13/mile, HR 138.

Pace splits (ave. HR): 8:06 (118), 7:30 (129), 7:06 (141), 7:27 (143), 7:04 (145), 7:12 (141), 6:43 (145), 6:55 (144), 6:34 (155)
HR zones: 6.6%, 32.7%, 60.4%, 0.3%, 0%
Weekly total: 31 miles

Dunbartonshire XC Championships

I had been fighting off a cold for several days and declared myself OK to run on Saturday morning. With several rivals involved in the Masters International at Bellahouston Park, I thought I might have a chance of the Vets' prize. This year the Dunbartonshire was at Posties Park in Dumbarton, which I expected to be a lot less challenging than Maryhill Park, although the weather was terrible, with rain and a strong blustery wind, although it was just about warm enough to get away without a top under my club vest. Expecting heavy underfoot conditions, I went with 9mm spikes. There were occasional tarmac paths to cross but everybody else was going with spikes.

I set off quite fast and was in about 10th place early on, just behind four Dumbarton AC runners who looked like strong condenders for the team prize. About a third of the way round the first lap, I moved up a couple of places, and by the end of the first lap I was still 8th with one of the Dumbarton guys close behind. At around the same point on the second lap, we passed one of the early leaders who had slowed quite a bit. The Dumbarton runner was being implored by the odd spectator and steward to overtake me for the sake of the team prize, and I expected him just to outkick me at the finish, but he did actually go past as we started the loop of a football pitch near the end of the second lap. He seemed to slow down immediately and I went back into 7th place shortly afterwards and began to pull away. I could see behind me that our fourth counter was sufficiently far up the field that we were likely to win the team prize unless something drastic happened. On the final lap, I slipped on an embankment and lost a couple of seconds, but by the end I was 5 seconds clear in 7th, 3rd for Garscube. I usually have a disastrous performance at the Dunbartonshire so it was a pleasant change to finish inside the top 20, let alone the top 10. It turned out that one of the Dumbarton runners ahead of me was a Vet, and there was nothing for 2nd Vet, but we still took the team prize. Approximately 6 miles in 37:39, average pace 6:17/mile.

6.7 miles steady

The club session was a loop of Queen Margaret Drive and Clarence Drive, with a tempo section between the Botanic Gardens and Anniesland Cross. I was intending to take it easy all the way. The weather was appalling and nobody really picked up the pace until Crow Road, where I just hung back. 6.69 miles in 47:44, average pace 7:08/mile, HR 146.

Pace splits (ave. HR): 7:46 (133), 7:17 (141), 7:00 (147), 6:48 (151), 6:53 (153), 7:12 (153), 6:56 (150)
HR zones: 0.8%, 21.4%, 77.8%, 0%, 0%

3.5 miles easy

Ran the usual loop of Hyndland Road and Charing Cross in reverse, turning round when I met up with Natasha on Partick Bridge. 3.48 miles in 26:28, average pace 7:36/mile, HR 129.

Pace splits (ave. HR): 7:12 (127), 6:52 (140), 8:13 (124), 8:36 (125)
HR zones: 5.6%, 81.6%, 12.8%, 0%, 0%

4.1 miles hard

Dodged the club's track session, not wanting to have sore legs for the rest of the week, and ran a loop of Cowcaddens and Kirklee Road instead. Felt quite fit so picked it up halfway down Garscube Road. 4.08 miles in 25:24, average pace 6:13/mile, HR 157.

Pace splits (ave. HR): 6:44 (136), 6:06 (160), 6:02 (166), 6:02 (168)
HR zones: 3.5%, 11.7%, 24.1%, 60.7%, 0%

2.5 miles steady

Aiming to take it a bit easier this week, I ran a shorter loop of Roman Drive, Bearsden Cross and Canniesburn Toll, heading back to Bearsden Asda via Ferguston Road, Beechwood Lane and West Chapelton Crescent. Felt much better than at the weekend. 2.51 miles in 18:08, average pace 7:13/mile, HR 135.

Pace splits (ave. HR): 7:42 (125), 6:57 (142), 6:46 (144)
HR zones: 13.9%, 48.2%, 38.0%, 0%, 0%

3.7 miles slow, 8.4 miles steady

Went out in the morning for an easy run through Ruchill Park, down Garrioch Road and back up Napiershall Street. 3.72 miles in 29:10, average pace 7:50/mile, HR 130.

Pace splits (ave. HR): 8:39 (125), 7:32 (128), 7:30 (136), 7:36 (134)
HR zones: 12.2%, 79.7%, 8.1%, 0%, 0%

I didn't feel too great in the afternoon but eventually headed out for a loop of Canniesburn Toll and Anniesland Cross, and on Great Western Road I felt well enough to continue down to Cowcaddens and back up Garscube Road. 8.40 miles in 1:00:41, average pace 7:14/mile, HR 143.

Pace splits (ave. HR): 7:59 (126), 7:20 (139), 6:57 (143), 7:14 (148), 6:59 (148), 7:11 (149), 6:58 (147), 7:19 (147), 6:54 (152)
HR zones: 1.4%, 22.4%, 76.2%, 0%, 0%
Weekly total: 37 miles

4.5 miles steady

Eventually dragged myself out for a loop of Shakespeare Street, Winton Drive, Beaconsfield Road and Napiershall Street. 4.47 miles in 30:32, average pace 6:50/mile, HR 146.

Pace splits (ave. HR): 7:20 (129), 6:49 (148), 6:52 (154), 6:28 (150), 6:34 (156)
HR zones: 2.7%, 27.4%, 58.4%, 11.5%, 0%

7.2 miles tempo

The club training session was a hilly tempo run down Cowal Road, Dorchester Avenue, all the way down Crow Road, back up Gardiner Street and over Cleveden Road. Weather was fairly terrible with rain and blustery wind but it wasn't too cold. The tempo section was supposed to start on Dumbarton Road but the fast pack had already picked it up before we reached the canal and was fragmented by Jordanhill Station. Ended up running with Matthew all the way to the finish of the tempo section on Maryhill Road, and we ran back to Garscube Estate at recovery pace. Unusually, we managed to pass all the other packs well before the end, probably because we didn't wait to start the tempo. HR stats are slightly unreliable as I had some incorrect readings on Dorchester Avenue.

6.30 miles in 40:03, average pace 6:21/mile, HR 163
Pace splits (ave. HR): 7:14 (136), 6:22 (165), 6:07 (165), 5:55 (170), 6:24 (174), 6:10 (172), 6:05 (177)
HR zones: 1.7%, 7.6%, 16.9%, 67.5%, 6.3%

0.86 miles in 6:13, average pace 7:12/mile, HR 157
HR zones: 0%, 0%, 91.2%, 8.8%, 0%

4.6 miles slow

Ran a loop of Hyndland Road and Charing Cross with Natasha. 4.64 miles in 40:49, average pace 8:48/mile, HR 117.

Pace splits (ave. HR): 8:48 (112), 8:44 (119), 8:45 (115), 8:50 (119), 8:54 (120)
HR zones: 65.6%, 34.4%, 0%, 0%, 0%

Long reps

The club training session was long reps on the other side of Switchback Road, 6x1K with a 5:15 turnaround. Wore the Hyperspeed 4. I was pretty much on my own but after getting warmed up my times were much improved over last month when I was just coming back from injury, including possibly my fastest time for the loop.

0.62 miles in 3:38, pace 5:51/mile, HR 148
HR zones: 6.9%, 3.7%, 89.4%, 0%, 0%
0.62 miles in 3:33, pace 5:42/mile, HR 159
HR zones: 6.1%, 5.2%, 16.9%, 71.8%, 0%
0.62 miles in 3:30, pace 5:41/mile, HR 162
HR zones: 5.7%, 5.2%, 11.4%, 77.6%, 0%
0.62 miles in 3:27, pace 5:33/mile, HR 164
HR zones: 3.9%, 6.8%, 10.6%, 78.7%, 0%
0.62 miles in 3:26, pace 5:30/mile, HR 169
HR zones: 0%, 6.8%, 6.8%, 86.4%, 0%
0.62 miles in 3:29, pace 5:38/mile, HR 170
HR zones: 0.5%, 5.3%, 8.1%, 79.9%, 6.2%

Warm-up was 0.48 miles, warm-down 0.88 miles, total distance 5.08 miles.

3.8 miles moderate

Ran an anticlockwise loop of Milngavie Station from Bearsden Asda, again in the Saucony Hattori. Couldn't help chasing a sub-6:45 average towards the end. 25:21 for the 3.79 miles, average pace 6:42/mile, HR 144.

Pace splits (ave. HR): 7:06 (131), 6:50 (143), 6:38 (148), 6:05 (158)
HR zones: 3.6%, 30.4%, 60.9%, 5.1%, 0%

4.4 miles slow, 8.8 miles moderate

Went out in the morning with Natasha for a loop of Shakespeare Street, Winton Drive, Beaconsfield Road and Napiershall Street. Wore the Saucony Hattori. 4.44 miles in 37:22, average pace 8:26, HR 123.

Pace splits (ave. HR): 8:30 (119), 8:25 (118), 9:00 (123), 7:49 (130), 8:22 (127)
HR zones: 29.8%, 70.2%, 0%, 0%, 0%

In the afternoon I ran an old loop of Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive, setting off at a reasonable pace with the intention of finishing inside an hour. I was able to pick it up gradually until I ran into a stiff headwind on Danes Drive, but once I was back on Great Western Road it felt a lot easier. Finished the 8.75 miles in 58:46, average pace 6:43/mile, HR 150.

Pace splits (ave. HR): 7:07 (132), 6:44 (146), 6:44 (147), 6:42 (150), 6:36 (152), 6:57 (153), 6:55 (157), 6:17 (159), 6:17 (163)
HR zones: 1.3%, 8.5%, 76.2%, 14.0%, 0%
Weekly total: 37 miles

4.4 miles slow

Ran a loop of Kelvingrove Park, Yorkhill and Anderston in the morning with Natasha. 4.44 miles in 38:49, average pace 8:45/mile, HR 126. Considered going back out in the afternoon but decided against it due to a combination of lethargy and not wanting to overdo it so soon after recovering from injury.

Pace splits (ave. HR): 8:42 (113), 8:45 (121), 8:23 (133), 9:09 (134), 8:48 (132)
HR zones: 26.4%, 67.0%, 5.0%, 1.6%, 0%

6.1 miles tempo

The club session was an easy run up Milngavie Road, over Mosshead Road and back down Drymen Road, finishing with a loop of the warm-up trail. The pace was very easy to begin with until Adam broke away up Mosshead Road, followed by me and Euan G, as we didn't have any races at the weekend, and we kept it up for the next few miles, easing off slightly on the warm-up trail. 6.05 miles in 40:33, average pace 6:42/mile, HR 151.

Pace splits (ave. HR): 8:11 (119), 7:24 (136), 6:39 (156), 5:57 (169), 5:52 (170), 6:10 (169)
HR zones: 9.7%, 26.0%, 12.1%, 52.2%, 0%

4.2 miles slow

Went out with Natasha for a loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.18 miles in 35:23, average pace 8:28/mile, HR 127.

Pace splits (ave. HR): 8:37 (120), 8:15 (127), 8:42 (130), 8:12 (130), 9:15 (126)
HR zones: 9.0%, 90.1%, 0.9%, 0%, 0%

5.6 miles steady

Dodged the club's fartlek session in favour of a loop of Queen Margaret Drive and Anniesland Cross. 5.60 miles in 38:35, average pace 6:54/mile, HR 148.

Pace splits (ave. HR): 7:19 (138), 6:55 (144), 6:44 (153), 6:47 (152), 7:00 (152), 6:27 (152)
HR zones: 1.6%, 9.7%, 86.3%, 2.4%, 0%

3.2 miles moderate

Wore the Saucony Hattori for a loop of the old club 5-mile championship course, starting and finishing at Bearsden Asda. Felt a lot fitter than at the weekend. 3.21 miles in 20:59, average pace 6:33/mile, HR 149.

Pace splits (ave. HR): 6:55 (134), 6:37 (151), 6:15 (161), 5:50 (162)
HR zones: 4.4%, 18.2%, 55.0%, 22.5%, 0%

6.9 miles steady

Ran an old loop of Garscube Estate, Anniesland Cross and North Woodside Road. Felt like hard work all the way round although I managed to speed up gradually. 6.94 miles in 48:17, average pace 6:58/mile, HR 145.

Pace splits (ave. HR): 7:45 (126), 7:13 (138), 6:50 (142), 6:56 (149), 6:38 (151), 6:36 (156), 6:44 (155)
HR zones: 1.8%, 28.7%, 67.3%, 2.2%, 0%
Weekly total: 30 miles

3.8 miles steady

Ran through Ruchill Park, down Garrioch Road and home via Napiershall Street. 3.75 miles in 26:53, average pace 7:10/mile, HR 144.

Pace splits (ave. HR): 7:34 (135), 7:00 (143), 7:01 (150), 7:05 (151)
HR zones: 2.2%, 19.8%, 75.6%, 2.4%, 0%

7.7 miles hard

Legs were still heavy but I turned up for the club out-and-back session expecting to drop off the pace if necessary. After a 1.37-mile warm-up down to the other side of Anniesland Cross, we headed along Great Western Road, down Lincoln Avenue and along Alderman Road for 25 minutes, eventually reaching the bus stop after the shops on Drumchapel Road. I could feel one of my toenails catching inside the Skechers GOrun. Euan G and Alex Chalmers were pushing the pace, and I began to fall behind as we reached Lincoln Avenue on the way back, but pulled it together to arrive around a minute early with Euan. 7.71 miles in 49:01, average pace 6:21/mile, HR 170. Warm-down was a 1.34-mile jog back to Garscube Estate.

Pace splits (ave. HR): 6:44 (141), 6:23 (163), 6:14 (168), 6:37 (170), 6:08 (171), 6:03 (179), 6:21 (180), 6:20 (180)
HR zones: 0.2%, 0.2%, 14.8%, 70.1%, 14.7%

4.7 miles slow

Ran the usual loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 41:28, average pace 8:55/mile, HR 121. Legs quite sore after hill reps.

Pace splits (ave. HR): 8:59 (114), 8:49 (124), 8:47 (121), 9:02 (124), 9:00 (124)
HR zones: 29.1%, 70.9%, 0%, 0%, 0%

Hill reps

The club session was the same hill pyramids beside the Vet School as on June 7th, with a 1.01-mile warm-up and 1.1-mile warm-down. Max HR was 173.

2.46 miles in 22:24
HR zones: 0.5%, 5.2%, 59.8%, 34.4%, 0%
Total distance: 4.57 miles

4.2 miles slow

Ran a shorter loop of Hyndland Road, Kelvin Way and North Woodside Road with Natasha. 4.22 miles in 37:01, average pace 8:46/mile, HR 117.

Pace splits (ave. HR): 8:27 (113), 8:43 (117), 8:27 (117), 9:17 (121), 9:27 (123)
HR zones: 64.1%, 35.9%, 0%, 0%, 0%
Weekly total: 25 miles

Allan Scally relay

I was placed on the 3rd leg for the Vets' team which was also the de facto A team as turnout was somewhat down. It was damp and heavy rain was forecast, but I went with the Asics Hyperspeed 4. I set off with a couple of figures to pursue in the distance and possibly went out too fast. The road was wet and the porous soles of my shoes let in enough water that I ended up squelching the last couple of miles. In the end I made up 3 or 4 places (not sure as the results are fairly mangled) despite suffering a mild stitch in the last mile due to lack of race fitness, finishing in 27:41, a reasonable 16 seconds down on last year and narrowly the fastest time for Garscube on the day. We won the prize for 1st Vets' team but our final position is unknown. Average pace for 4.84 miles was 5:43/mile.

Mile reps

The club session was 4 x 1 mile around Crow Road, Anniesland Road and Southbrae Drive, with a 0.18-mile walk/jog recovery between each rep. I kept up with Euan G and John Bell for the first rep and fell increasingly behind on the other three as I tried to stick to the same pace, with Saturday's relay in mind. Wore the Skechers GOrun and came through the session without any difficulty.

1.00 miles in 5:50, pace 5:50/mile, HR 161
HR zones: 0%, 8.0%, 13.1%, 78.9%, 0%
1.00 miles in 5:52, pace 5:51/mile, HR 169
HR zones: 0%, 2.3%, 10.5%, 87.2%, 0%
1.01 miles in 5:54, pace 5:52/mile, HR 168
HR zones: 0%, 5.4%, 8.8%, 85.9%, 0%
1.01 miles in 5:54, pace 5:50/mile, HR 170
HR zones: 0%, 3.1%, 9.6%, 87.3%, 0%

Warm-up was 1.67 miles, warm-down 1.58 miles, total distance 7.81 miles.

3.4 miles easy

Ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:47, average pace 7:40/mile, HR 135.

Pace splits (ave. HR): 8:01 (128), 7:30 (135), 7:25 (140), 7:51 (140)
HR zones: 2.7%, 73.9%, 23.3%, 0%, 0%

5.2 miles hard

Not yet ready to declare myself fully fit, I dodged the club's track session and instead ran a reasonably fast-paced loop of Dorchester Avenue and Napiershall Street. Felt in good shape from the start. 5.24 miles in 33:07, average pace 6:19/mile, HR 162.

Pace splits (ave. HR): 6:35 (145), 6:12 (161), 6:19 (164), 6:17 (168), 6:12 (169), 6:28 (172)
HR zones: 1.1%, 2.7%, 28.0%, 68.2%, 0%

4.5 miles slow

Went out in the morning with Natasha for our loop of Kelvingrove Park, Yorkhill and Anderston. I had originally intended to go back out in the afternoon if possible but thought better of it. 4.45 miles in 37:25, average pace 8:24/mile, HR 128.

Pace splits (ave. HR): 8:20 (119), 8:21 (127), 8:11 (131), 8:45 (135), 8:22 (131)
HR zones: 12.9%, 84.2%, 2.9%, 0%, 0%
Weekly total: 22 miles

National XC Relays

I had got through Thursday's training session OK and was again put on the second leg for the Garscube Vets' team. I chose spikes over trail shoes and went for 12mm on account of the rain earlier in the week, but the course turned out to be mostly fine and only heavy in a few places. Lack of fitness was my main concern but straight away I noticed I was running pain-free which was certainly motivating, and I was picking people off all the way round, making up 23 places in total. My time was 15:21, 24 seconds down on last year which wasn't too bad under the circumstances, and 4th fastest for Garscube overall. We ended up 6th Vets' team.

Average pace: 5:58/mile (for 2.57 miles)

5.9 miles steady

Went along to Thursday training for a third consecutive day of running for the first time since I limped round Central Park on September 7th. Wore the Skechers GOrun. It was billed as an easy session and the fastest packs were combined into one. The route was a simple loop of Anniesland Cross and Queen Margaret Drive, heading anti-clockwise around the warm-up trail at the end to bring it closer to 6 miles. Picked it up along Great Western Road. 5.93 miles in 41:00, average pace 6:55/mile, HR 153.

Pace splits (ave. HR): 7:56 (133), 7:30 (142), 6:56 (151), 6:32 (162), 6:42 (167), 6:08 (170)
HR zones: 2.8%, 19.6%, 37.5%, 40.2%, 0%

3.4 miles moderate

Felt OK to go out again, this time for a loop of Shakespeare Street and Napiershall Street. Wore my old Lunarglide 2 to encourage myself to take it easy but gradually picked up the pace nonetheless. 3.38 miles in 22:46, average pace 6:44/mile, HR 144.

Pace splits (ave. HR): 7:16 (135), 6:42 (144), 6:27 (151), 6:12 (159)
HR zones: 2.6%, 18.1%, 75.6%, 3.7%, 0%

Long reps

Couldn't resist having a go at the club's long reps session, on the other side of Switchback Road as before, knowing I could bail out at any point. Wore the Skechers GOrun. 6x1K reps, turnaround 5 minutes. I might have taken it easier except Adam turned up, and as it was I trailed in about 10 seconds back on each rep. Felt nauseous from the 4th rep onwards. Shin was a minor distraction but didn't get any worse and was OK later.

0.64 miles in 3:42, pace 5:47/mile, HR 154
HR zones: 5.9%, 6.3%, 27.9%, 59.9%, 0%
0.63 miles in 3:42, pace 5:51/mile, HR 163
HR zones: 3.2%, 5.9%, 9.9%, 81.1%, 0%
0.64 miles in 3:45, pace 5:52/mile, HR 165
HR zones: 2.7%, 7.1%, 7.6%, 82.7%, 0%
0.63 miles in 3:40, pace 5:49/mile, HR 171
HR zones: 0.0%, 6.4%, 7.7%, 83.2%, 2.7%
0.62 miles in 3:41, pace 5:54/mile, HR 176
HR zones: 0.0%, 1.8%, 9.5%, 18.1%, 70.6%
0.63 miles in 3:41, pace 5:53/mile, HR 177
HR zones: 0.0%, 0.9%, 7.7%, 19.5%, 71.9%

Warm-up was 0.50 miles, warm-down 0.89 miles, total distance 5.18 miles.

Gym

Tried a slightly longer session on the elliptical trainer at the gym - 5x4 minutes with a 1-9-16-9-1 work level pattern.

Weekly total: 16 miles

4.2 miles steady

Ran a fairly easy loop of Shakespeare Street, Winton Drive and Napiershall Street. Noticed a conspicuous bruise over my tibialis anterior which suggests I may be on the road to recovery, given that bruises have sometimes appeared as past leg injuries were healing. 4.17 miles in 29:07, average pace 6:58/mile, HR 149.

Pace splits (ave. HR): 7:26 (136), 6:49 (148), 6:57 (155), 6:41 (158), 7:03 (161)
HR zones: 1.8%, 12.2%, 69.9%, 16.1%, 0%

6.4 miles tempo

Decided I couldn't risk the Dunbartonshire XC relays on Saturday, but needing to maintain some kind of fitness I had a go at the club's tempo session, a loop of Fulton Street, Knightscliffe Avenue, Great Western Road, Crow Road, Clarence Drive and Cowal Road. Wore the Skechers GOrun. I was prepared to be dropped early on, but ended up staying on the pace which nobody was really pushing ahead of the cross-country. My Garmin gave up the ghost halfway along Cleveden Road so the subsequent pace splits had to be worked out from Euan G's stats and HR was only recorded up to 4.59 miles. The tempo section ended at Maryhill Road and we coasted in from there. 6.38 miles in 45:17, average pace 7:06/mile, HR 151.

Pace splits (ave. HR): 8:34 (132), 7:40 (140), 7:23 (151), 6:06 (176), 6:26 (177), 6:46, 6:58
HR zones: 2.1%, 27.7%, 36.6%, 26.9%, 6.6%

Gym

Went to the gym for a different elliptical session, this time 4x4 minutes with a 1-5-16-9 work pattern (after I discovered the maximum setting).

5.2 miles easy

Ran a loop of Cowal Road, Dorchester Avenue and North Woodside Road at an easy pace. Lower leg still not 100% but decidedly better. 5.16 miles in 38:05, average pace 7:23/mile, HR 140.

Pace splits (ave. HR): 7:48 (129), 7:15 (140), 7:18 (144), 7:13 (146), 7:16 (143), 7:48 (149)
HR zones: 4.0%, 31.5%, 64.5%, 0%, 0%

3.9 miles steady

Ran a loop of Shakespeare Street, Cleveland Drive and Napiershall Street at a steadily increasing pace. Lower left leg was painful but didn't seem to get any worse. 3.91 miles in 27:12, average pace 6:57/mile, HR 153.

Pace splits (ave. HR): 7:26 (140), 6:58 (151), 6:47 (159), 6:36 (162)
HR zones: 1.7%, 9.7%, 62.1%, 26.5%, 0%
Weekly total: 9 miles

Gym

Went to the gym again for the same elliptical session, this time with shorter breaks between reps.

4.6 miles slow

I had just about recovered enough to try a few miles so I went out in the evening with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.64 miles in 42:03, average pace 9:04/mile, HR 120.

Pace splits (ave. HR): 9:00 (114), 9:00 (121), 8:54 (120), 9:07 (123), 9:27 (121)
HR zones: 42.0%, 58.0%, 0%, 0%, 0%

Gym

Went to the gym for the same elliptical session as on Thursday.

Weekly total: 0 miles

Gym

Still unable to run, I went back to the gym for 5x3 minutes on the elliptical trainer with a 1-5-9-5-1 work level pattern on the "mountain" course, and a break of a couple of minutes between reps. Felt slightly nauseous for a good half hour afterwards.

Gym

Went to the gym to use the elliptical trainer. I set it to "intervals" for 20 minutes and held onto the hand grips but had to stop for a break every 3 minutes or so. Unlike aquajogging, it felt like a proper workout.

Aquajogging

In expectation of not being able to run for a while, I got a Speedo Hydro Belt and tried it out at the swimming baths for about an hour in the afternoon. It took a while to find a reasonable technique and even then I felt like I couldn't couldn't get my heart rate very high, although I had a bit of trouble walking after getting out of the pool.

4.1 miles easy

Seemed to be no worse off after Saturday's race so I ran down to Cowcaddens and along the canal to Shakespeare Street, heading home via Grovepark Street. Wore the Skechers GOrun. Shin was a nuisance all the way and a lot worse later. Finished the 4.06 miles in 27:45, average pace 6:50/mile, HR 148.

Pace splits (ave. HR): 7:32 (133), 6:44 (150), 6:32 (154), 6:34 (158)
HR zones: 3.3%, 12.8%, 74.6%, 9.3%, 0%
Weekly total: 16 miles

George Cummings relay

I had decided I should be able to run as long as I didn't try to warm up, and just like last year, I was on the third leg for a depleted A team. Set off with a few runners not far in front of me and soon made up three places. On the uphill side of the course there was a bit of a headwind which slowed me down, but I made up a couple more places to pull us up from 20th to 14th, finishing in 14:50, the fastest time for Garscube on the day, albeit my slowest since 2006.

6.4 miles tempo

Felt just about OK to take part in the club's tempo session in advance of the George Cummings relay, and I thought if I couldn't run then I probably wouldn't have been able to take part on Saturday either. Wore the Skechers GOrun. We headed out the top gate for a loop of the McAndrew course. The tempo section felt like hard work but when I saw the first complete mile split was a respectable 5:44 I backed off a bit. Couldn't hang about afterwards in case I was unable to get moving again, so jogged straight back to Garscube Estate. Max HR of 186 again looks too high. 6.40 miles in 45:11, average pace 7:04, HR 160.

Pace splits (ave. HR): 7:34 (138), 6:31 (151), 5:44 (178), 6:21 (179), 6:53 (175), 8:51 (152), 8:20 (145)
HR zones: 0.6%, 10.3%, 44.0%, 29.8%, 15.4%

Intervals

I dodged the club's timed run due to injury concerns and instead ran 20 minutes of intervals (3 minutes on, 2 minutes off) on the grass football pitch. Possibly went off too fast on the first one as the session was a real struggle and I had to shorten it from the planned 30 minutes. HR supposedly peaked at 187, which looks dubious.

3.08 miles in 20:01, average pace 6:30/mile, HR 162
HR zones: 2.3%, 10.7%, 27.7%, 35.6%, 23.6%

4.6 miles slow

Ran the usual loop of Hyndland Road and Charing Cross with Natasha. 4.63 miles in 36:53, average pace 7:58/mile, HR 143. Chest strap felt loose so HR readings are suspect.

Pace splits (ave. HR): 7:56 (151), 7:57 (136), 7:42 (147), 8:07 (143), 8:14 (139)
HR zones: 2.1%, 37.1%, 51.5%, 9.4%, 0%
Weekly total: 13 miles

8.6 miles slow

Took a couple of buses to Presidio with Natasha and set off from the corner of Letterman Drive and Lincoln Boulevard in the direction of the Golden Gate Bridge. Lincoln Boulevard turned out to be a construction site and after a lot of wasted time we were directed back to Halleck Street and continued along Mason Street, following the cyclepath up to the bridge, which was shrouded in fog. Didn't make it all the way across as it was closed at the far end for more construction work, with no indication of this until we reached a locked gate. Headed back via the Bay Trail. 8.63 miles in 1:18:49, average pace 9:08.

Pace splits: 9:37, 9:57, 8:46, 9:45, 8:48, 8:28, 9:01, 8:33, 9:19

6.3 miles slow

Took the metro with Natasha to Hollywood/Vine this time and set off from Franklin Avenue in the direction of the Hollywood sign, up Beachwood Drive and then Ledgewood Drive for more twisty hills, before heading back down and returning to the hotel via Franklin Avenue, Western Avenue, Hollywood Boulevard, Alexandria Avenue and Sunset Boulevard. 6.27 miles in 58:17, average pace 9:17/mile.

Pace splits: 9:39, 10:26, 9:43, 8:38, 8:48, 8:43, 8:31
Weekly total: 26 miles

8 miles slow

Took the metro to Hollywood/Highland and set off from the junction of Highland and Franklin for a run in the Hollywood Hills with Natasha, heading up Highland Avenue, where we eventually ran out of pavement, onto Mulholland Drive and up some very steep hills. Drivers were giving us more room on the twisty roads than I would have expected. Ran back down Nichols Canyon Road and along Hollywood Boulevard to the metro station. Didn't spot any celebrities. The distance didn't look that far on the map but came out at 7.96 miles due to the twisty roads. Time was 1:17:49, average pace 9:46/mile.

Pace splits: 9:20, 11:25, 11:04, 10:16, 9:40, 8:41, 8:51, 8:51

2.7 miles slow

Ran a shorter loop on the south side of Central Park with Natasha, plus a 0.4-mile jog from the hotel to the West 77th Street entrance, and back again afterwards. 2.69 miles in 22:19, average pace 8:17/mile.

Pace splits: 8:18, 8:07, 8:29

3 miles slow

Ran a loop of the reservoir in Central Park with Natasha, starting from the West 77th Street entrance, after jogging the 0.4 miles from the hotel. 3 miles exactly in 25:43, average pace 8:34/mile.

Pace splits: 8:55, 8:16, 8:31

4.9 miles slow

Ran a convoluted route within Central Park, including a lap of the reservoir, with Natasha before breakfast. 4.93 miles in 43:10, average pace 8:45/mile, plus a 0.4-mile jog from the hotel, unmeasured because the Garmin would never have picked up a GPS signal.

Pace splits: 9:03, 8:46, 8:51, 8:24, 8:40

7.1 miles tempo

The club training session was a choice between a tempo run over 5 or 7 miles. I intended to run the longer route and didn't realise the large group I saw heading for the top gate consisted of everybody who was running the 7 miles, so I set off late and didn't catch them up until the railway bridge. Left shin was a cause for concern so I wore the adiZero Tempo as a compromise between cushioning and speed, but it turned out that nobody was really pushing the pace so close to the Great Scottish Run. Along Anniesland Road there was a dispute within the combined fast pack about what the correct route was, and only three of us headed down to the junction with Danes Drive. Ran the loop at a comfortable pace, only really picking it up when we headed up Anniesland Road for the second time, to finish the tempo section at the junction with Knightswood Road, where we turned round to jog back to Garscube Estate. Some of the rest of the group appeared from Fulton Street which explained why we hadn't at least passed them coming back down Anniesland Road. Definite shin splints problem afterwards. HR readings look too high so strap probably needs adjusted again.

5.38 miles in 35:22, average pace 6:35/mile, HR 160
Pace splits (ave. HR): 6:41 (143), 6:54 (155), 6:37 (159), 6:24 (168), 6:30 (170), 5:58 (172)
HR zones: 0.9%, 5.2%, 35.4%, 56.4%, 2.1%

1.68 miles in 13:09, average pace 7:49/mile, HR 150
Pace splits (ave. HR): 7:49 (153), 7:48 (146)
HR zones: 0.0%, 10.3%, 78.5%, 11.3%, 0%
Weekly total: 40 miles

4.1 miles easy

Ran a loop of Shakespeare Street, Winton Drive and North Woodside Road. Left shin was a minor nuisance. Wore the Saucony Hattori. 4.12 miles in 31:23, average pace 7:37/mile, HR 129. Looks like there were problems with the HR chest strap in a couple of places.

Pace splits (ave. HR): 7:56 (121), 7:22 (126), 7:41 (134), 7:27 (136), 8:08 (134)
HR zones: 10.1%, 81.7%, 7.9%, 0.3%, 0%

Pyramid reps

The club session was a pyramid at the Scotstoun track: 200m up to 1000m in 200m steps, with a 200m walk/jog recovery. After the 1000m rep I ended up running on my own. Times were 0:35, 1:12, 1:52, 2:33, 3:16, 2:33, 1:53, 1:12, 0:33. No warm-up, ran 4 laps afterwards to warm down. Had sore calves afterwards, left hamstring also tight. Total distance was 5.1 miles.

20.8 miles slow, 2.5 miles easy

Had increasing symptoms of shin splints on my left leg since Thursday and would have been wary of running on Sunday at all, but the situation had improved by Monday morning after stretching my left calf and using an ice pack. Dug the Newton Distance S out of the cupboard and got the train to Balloch with Natasha to run back on the cyclepath as far as Clydebank, and then along the canal to Firhill Road. The shin was a slight nuisance all the way but was eventually eclipsed by other minior aches and pains. 20.77 miles in 3:04:35, average pace 8:53/mile, HR 127. Had some HR strap problems but they went away when I adjusted the strap during mile 5.

Pace splits (ave. HR): 8:27 (110), 8:25 (127), 8:43 (156), 8:55 (155), 8:25 (129), 9:09 (119), 8:47 (120), 8:54 (116), 8:49 (121), 8:43 (122), 8:55 (122), 8:51 (125), 8:56 (125), 8:51 (125), 8:50 (136), 8:51 (127), 8:54 (127), 9:16 (126), 9:24 (124), 9:24 (123), 9:15 (125)
HR zones: 24.4%, 63.6%, 8.1%, 4.0%, 0%

In the evening I had recovered enough to run the same Bearsden loop as a couple of Mondays ago. The shin was also better than it had been in the morning due to more stretching and icing. 2.52 miles in 19:26, average pace 7:43/mile, HR 128.

Pace splits (ave. HR): 8:14 (122), 7:34 (131), 7:00 (135)
HR zones: 17.2%, 80.1%, 2.7%, 0%, 0%

5.2 miles slow, 3.1 miles easy, intervals, 4.5 miles slow

Went out in the morning with Natasha for a run along Great Western Road, heading back via Dorchester Avenue and the canal as far as Maryhill Locks. 5.17 miles in 43:20, average pace 8:23/mile, HR 121.

Pace splits (ave. HR): 8:30 (112), 7:49 (124), 8:26 (124), 8:48 (120), 8:22 (124), 8:36 (124)
HR zones: 33.9%, 66.1%, 0%, 0%, 0%

In the afternoon I headed up to Garscube Estate via the shortest route, with my spikes in a backpack, to run 20 minutes of intervals (3 minutes on, 1 off) on the cricket pitch as the grass football pitch was in use. Ran back down the Kelvin Walkway to Kelvinbridge and home via St George's Road to avoid the football traffic. Migraine symptoms came on towards the end and I felt like I'd overdone it slightly.

3.07 miles in 23:31, average pace 7:39/mile, HR 133
Pace splits (ave. HR): 7:47 (129), 7:36 (135), 7:30 (134)
HR zones: 2.7%, 91.4%, 5.9%, 0%, 0%

3.18 miles in 20:01, average pace 6:18/mile, HR 161, max HR 179
HR zones: 3.0%, 6.2%, 26.5%, 64.3%, 0%

4.52 miles in 37:12, average pace 8:14/mile, HR 141
Pace splits (ave. HR): 9:04 (136), 8:12 (140), 7:42 (142), 8:15 (143), 7:38 (146)
HR zones: 0.8%, 31.9%, 67.4%, 0%, 0%

Weekly total: 46 miles

3.9 miles easy

Ran an easy loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.85 miles in 28:49, average pace 7:29/mile, HR 127.

Pace splits (ave. HR): 7:58 (121), 7:23 (126), 7:14 (133), 7:21 (131)
HR zones: 9.9%, 90.1%, 0%, 0%, 0%

8.6 miles hard

The club out-and-back session was along the canal so I wore the Merrell Trail Glove. After a 0.95-mile warm-up down to Lock 27 I set off with Joe at a decent pace with the intention of managing at least 4 miles and before we had to turn round at 25 minutes. After 2 miles we were 30 seconds per mile ahead of schedule and suspected that by trying to keep up the pace we'd probably not manage to arrive back at Lock 27 in 50 minutes. The towpath after Drumchapel was paved which wasn't ideal for the Trail Glove, but we reached 5K in around 17:50. At 25 minutes we had covered about 4.3 miles, passed the flats beside the canal on the other side of Kilbowie Road and were approaching a couple of bollards on a small hill on the towpath.

On the way back, which was slightly uphill, we dropped a few seconds here and there and got to 10K in about 36:12. I pushed on for the last couple of miles, almost dropping outside 6 minutes for the mile which finished at the Cloberhill Locks, but with not far to go I managed to pick up the pace again, dodging the crowds approaching the finish to arrive 4 seconds early. Jogged the 0.83 miles back to Garscube Estate afterwards to warm down. Evidently had some HR strap problems during miles 3 and 4 but the readings for the other miles look plausible.

8.59 miles in 49:56, average pace 5:49/mile, HR 177
Pace splits (ave. HR): 5:44 (160), 5:46 (175), 5:46 (183), 5:53 (183), 5:57 (176), 5:46 (179), 5:59 (178), 5:43 (181), 5:42 (180)
HR zones: 0.5%, 0.2%, 2.6%, 63.3%, 33.5%

4.7 miles slow

Went out in the evening with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 39:19, average pace 8:28/mile, HR 119. Slight HR glitch on Hyndland Road.

Pace splits (ave. HR): 8:34 (113), 8:28 (124), 8:13 (120), 8:31 (121), 8:34 (119)
HR zones: 53.2%, 43.3%, 3.2%, 0.3%, 0%

Hill reps

The club's long reps session was around Dawsholm Park so instead I tried out my new Saucony Hattori with 10 hill reps from the railway bridge to the park entrance. Ran back to Garscube Estate via Temple Road and met up with the rest of the club on Dawsholm Road. Total distance including warm-up and warm-down was 6.26 miles, max HR 173.

HR zones: 10.5%, 55.8%, 19.8%, 14.0%, 0%

5 miles easy

After a low-mileage week due to the 5K on Sunday I thought I'd better start getting the miles back in, so ran slightly farther than usual for a Monday evening, heading straight up to Milngavie town centre from Bearsden Asda and onto the West Highland Way. The 2.5-mile point where I turned around was halfway up a short, steep hill on the way to Drumclog Moor. 5.01 miles in 36:35, average pace 7:18/mile, HR 138.

Pace splits (ave. HR): 7:43 (124), 7:18 (137), 7:23 (141), 7:10 (142), 6:57 (147)
HR zones: 4.1%, 50.3%, 45.1%, 0.4%, 0%

Achilles Heel Bella 5K, 3.4 miles easy

I felt slightly nauseous before the race and thought it would either disappear when I started or I might end up having to drop out. This year I left the Garmin at home so I could run according to how I felt, and my plan was to set out fast and try to hang on. My main goal was to set a decent 5K time ahead of the relays, and I wore the Asics Hyperspeed 4 which I thought would be fine for the shorter distance. I did indeed feel a lot better after the race started and got to the 1K marker in 3:07, moving into 5th place shortly afterwards. The fast pace became less comfortable running into the wind towards the 2K marker, where I think I was around 6:28, and I soon lost a place and felt myself slowing as I battled the wind and then headed up a hill.

I reached 3K at 9:58, and after heading downhill and turning onto Mosspark Boulevard I could see there was a reasonable gap back to 7th. I thought I might be in with a chance of the Vets prize, and probably concentrated more on maintaining the gap rather than getting into a race for 5th place. Picked it up slightly in the finishing straight when I saw the clock ticking towards 16:30, and finished in 16:34 (although I made it 16:33) for a 5:20/mile average and apparently my fastest 5K since 2003, just edging out a gun time of 16:35 from the 2008 JogScotland 5K. As it turned out, I had indeed won the Vets prize.

Afterwards I ran a hilly 1.02-mile loop in Bellahouston Park to warm down. If the 5K had been in the morning as usual I might have run a longer distance in the afternoon, but after I got home I went out for the usual loop of Shakespeare Street and Napiershall Street, which this time came out at 3.37 miles in 25:45, average pace 7:39/mile, HR 142.

Pace splits (ave. HR): 8:05 (135), 7:39 (142), 7:16 (147), 7:32 (149)
HR zones: 2.3%, 30.2%, 67.4%, 0%, 0%
Weekly total: 28 miles

3.4 miles steady

Ran an easy loop of Shakespeare Street and Napiershall Street before taking a rest day. 3.35 miles in 23:50, average pace 7:06/mile, HR 138.

Pace splits (ave. HR): 7:34 (128), 7:05 (137), 6:48 (145), 6:45 (152)
HR zones: 3.6%, 56.2%, 40.1%, 0%, 0%

4.8 miles moderate

Dodged the club's cross-country handicap race and didn't actually feel like going out for a run at all, but I eventually opted for a loop of Cleveden Road and North Woodside Road which I hadn't run in over a year. Wore the adiZero Tempo. Once I got out I felt quite light and it went better than expected, to the extent that I tried to ease off a few times. HR readings look implausibly high. 4.76 miles in 30:48, average pace 6:28/mile, HR 163.

Pace splits (ave. HR): 6:51 (157), 6:21 (163), 6:32 (163), 6:15 (166), 6:20 (167)
HR zones: 1.7%, 0.8%, 33.6%, 58.7%, 5.1%

4.5 miles slow

Went out in the evening with Natasha for one of our usual routes through Kelvingrove Park and along the river. Felt somewhat the worse for wear. We incorporated a mini-fartlek session into the third mile. 4.46 miles in 39:11, average pace 8:48/mile, HR 121.

Pace splits (ave. HR): 8:45 (117), 9:04 (117), 8:19 (123), 9:09 (129), 8:34 (127)
HR zones: 38.6%, 61.4%, 0%, 0%, 0%

Hill reps

The club training session was hill reps on the usual two hills in Westerton. The fast pack was heavily depleted so I had quite a long recovery and consequently tried to push harder on the longer hill. Distance was 2.71 miles plus 2.46 miles total warm-up and warm-down. Max HR was 172.

HR zones: 10.5%, 43.6%, 34.1%, 11.8%, 0%

2.5 miles slow

Ran the same loop of Bearsden as three weeks ago. Sore quads, probably due to running down the hills in Garscube Estate yesterday. 2.53 miles in 19:52, average pace 7:51/mile, HR 122.

Pace splits (ave. HR): 8:12 (118), 7:42 (125), 7:30 (126)
HR zones: 29.9%, 70.1%, 0%, 0%, 0%

3.5 miles slow, 16.2 miles steady

Went out in the morning with Natasha for a loop of Grovepark Street, Shakespeare Street and Napiershall Street. 3.54 miles in 30:58, average pace 8:45/mile, HR 117.

Pace splits (ave. HR): 9:14 (114), 8:12 (119), 8:42 (119), 8:55 (119)
HR zones: 67.0%, 33.0%, 0%, 0%, 0%

In the afternoon I intended to run about 16 miles and headed up to Garscube Estate via Grovepark Street to run 8 figure-of-8 loops, each being just under 1.3 miles. I felt OK at around 8 miles and picked it up a bit. I was running a steady enough pace but the mile splits varied according to whether that particular mile was mostly uphill or downhill. Finished the 16.22 miles in 1:56:56, average pace 7:13/mile, HR 140. Ran the usual 0.41-mile warm-down afterwards.

Pace splits (ave. HR): 7:40 (125), 7:21 (132), 7:20 (132), 7:23 (135), 7:30 (136), 7:30 (135), 7:21 (139), 7:07 (144), 7:01 (143), 7:07 (144), 6:59 (145), 6:52 (146), 7:02 (147), 7:06 (149), 7:04 (147), 7:02 (146), 6:46 (145)
HR zones: 1.0%, 42.2%, 56.9%, 0%, 0%
Weekly total: 53 miles

3.9 miles slow, 2 x 2.8 miles slow, intervals

Went out in the morning for a loop of Grovepark Street, Ruchill Park, Garrioch Road and Napiershall Street. 3.92 miles in 30:36, average pace 7:48/mile, HR 139.

Pace splits (ave. HR): 8:29 (128), 7:35 (135), 7:29 (146), 7:38 (147)
HR zones: 8.3%, 42.5%, 46.2%, 3.1%

In the afternoon I ran up to Garscube Estate by the shortest route, with my cross country spikes in a backpack for 20 minutes of intervals (3 minutes on, 1 off) around the edge of the grass football pitch. Ran back down the road afterwards.

2.82 miles in 22:06, average pace 7:51/mile, HR 131
Pace splits (ave. HR): 8:04 (129), 7:50 (133), 7:35 (133)
HR zones: 3.9%, 91.4%, 4.7%, 0%, 0%

3.14 miles in 20:01, average pace 6:23/mile, HR 162, max HR 178
HR zones: 1.1%, 4.0%, 30.3%, 64.6%, 0%

2.81 miles in 22:29, average pace 8:00/mile, HR 140
Pace splits (ave. HR): 8:16 (139), 8:03 (140), 7:36 (142)
HR zones: 1.3%, 31.8%, 66.9%, 0%, 0%

2.9 miles easy, 5.6 miles tempo, 2.7 miles slow

The scheduled cross-country handicap race had been cancelled due to flooding and replaced with a steady run, so I headed up to Garscube Estate by the shortest route and arrived just in time to join up with an amalgamation of the faster packs. Wore the adiZero Tempo. 2.90 miles in 20:47, average pace 7:10/mile, HR 140.

Pace splits (ave. HR): 7:10 (133), 7:04 (140), 7:16 (147)
HR zones: 2.6%, 47.9%, 47.2%, 2.3%, 0%

The route took us up Milngavie Road, over Mosshead Road and back down Drymen Road. John picked up the pace approaching Kessington Road so I tagged along as it became a tempo session which finished at Canniesburn Toll. 4.87 miles in 30:48, average pace 6:20/mile, HR 163.

Pace splits (ave. HR): 7:33 (144), 6:27 (160), 6:17 (167), 5:48 (174), 5:26 (178)
HR zones: 0%, 7.1%, 27.2%, 60.1%, 5.6%

We ran the 0.71 miles back to Garscube Estate in 4:51, at an easier pace which turned out to be 6:51/mile, HR 159.

HR zones: 0%, 0%, 53.3%, 46.7%, 0%

Ran the 2.74 miles back down the road afterwards at recovery pace. Time was 22:48, average pace 8:19/mile, HR 139.

Pace splits (ave. HR): 8:35 (138), 8:16 (140), 8:00 (140)
HR zones: 1.5%, 43.2%, 55.3%, 0%, 0%

4.7 miles slow

Ran the usual loop of Hyndland Road and Charing Cross with Natasha. 4.68 miles in 40:35, average pace 8:40/mile, HR 119.

Pace splits (ave. HR): 8:30 (115), 8:35 (119), 8:40 (116), 8:55 (121), 8:42 (123)
HR zones: 54.9%, 45.1%, 0%, 0%, 0%

Mixed reps

I did nothing on Monday to recover from the half marathon, and my blisters didn't look too serious, so I went along to the club's mixed reps session intending to take it fairly easy. We ran a 0.93-mile warm-up to the business park on the other side of Maryhill Road and then ran 10 1-minute reps with a 30-second recovery. I timed them as one continuous run, stopping my Garmin for the recovery. I managed to put in a reasonable effort after all and felt nauseous from about halfway. Legs felt quite heavy although I was still managing the same distance on the outbound reps as in April. Max HR was 182.

2.43 miles in 12:10, average pace 5:01/mile, HR 164
HR zones: 2.2%, 1.6%, 26.7%, 64.5%, 4.9%

Afterwards we jogged 0.38 miles back to run 10 minutes of shuttle runs in a car park, just like in April, although I didn't try very hard.

0.67 miles in 3:30, average pace 5:14/mile, HR 138
HR zones: 2.9%, 37.6%, 59.5%, 0%, 0%

Jogged the 0.54 miles back to Garscube Estate afterwards.

Helensburgh Half Marathon

I was still suffering from some kind of respiratory infection which had come on after the Arran relay but was hopeful of posting a decent time based on my Polaroid 10K results. My plan was to run about 5:50/mile for as long as I could. It was cool with light rain and not much wind, so good conditions for racing. I went through the first mile in just over 6:00, which seemed too slow, and somebody's Garmin beeped for the mile split even though we were just behind the chasing pack. I reached the second mile marker back on track at 13:40, feeling terrible, although I expected to feel better after maybe 4 miles or so. I didn't, but at that point I was in 6th place. I was 30 seconds ahead of my 6:00/mile fallback pace as we headed back down the hill towards Helensburgh, although I had lost a couple of places by that point.

By the time we got back to the town I was holding onto 10th place with little prospect of overtaking sufficient Bellahouston Road Runners for us to win the team prize, and my margin of error for sub-6 minute miles was gradually disappearing. It occurred to me more than once to ease off or even just stop. Between 8 and 9 miles I felt a little better, and with a secondary goal of sub-60 minutes at 10 miles, I managed to pick up the pace and move briefly into 9th before being overtaken again, although I got to 10 miles at 59:58. The next mile went by in 6:04 which meant I had fallen slightly outside a 6:00/mile average. I lost some more time and another place on the last significant hill, but with some fast finishers not too far behind I held it together in the last mile to finish in 1:18:56 for an average pace of 6:02/mile. This was still my fastest half marathon as a V40 and several minutes up on my time from the Great Scottish Run, but I felt like I should have done much better. I was third finisher for Garscube, and we ended up second team.

3.9 miles fartlek

I went out in the evening for a steady run and decided to make it into a mini-fartlek by sprinting from one lamp post to the next, every four lamp posts or so. This dragged my average pace down significantly for very little effort. Route was a loop of Garrioch Street and North Woodside Road, starting via Grovepark Street and finishing via Grovepark Gardens. HR looks too high which may be due to chest strap problems. 3.85 miles in 27:15, average pace 7:04/mile, HR 154.

Pace splits (ave. HR): 7:28 (140), 6:49 (158), 6:57 (153), 7:04 (166)
HR zones: 3.4%, 17.8%, 40.7%, 34.8%, 3.3%

7 miles steady

The club training session was cancelled in favour of the Garscube Gallop 5K in Dawsholm Park, so instead I met up with Joe at Garscube Estate for an steady loop of St George's Cross and Anniesland Cross. Eased off in the last mile when we met up with some of our clubmates returning from the race. 7 miles in 49:42, average pace 7:06/mile, HR 140.

Pace splits (ave. HR): 7:24 (127), 7:04 (137), 6:41 (141), 6:52 (147), 6:49 (147), 7:00 (146), 7:51 (140)
HR zones: 2.0%, 35.3%, 62.7%, 0%, 0%

4.7 miles slow

Went out in the evening with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 39:08, average pace 8:25/mile, HR 121.

Pace splits (ave. HR): 8:32 (116), 8:15 (124), 8:24 (120), 8:26 (123), 8:32 (123)
HR zones: 31.3%, 68.7%, 0%, 0%, 0%

Hill reps

Dodged the club's medium reps on the grass in Dawsholm Park and instead ran 8 reps of the hill from the railway bridge up to the park entrance, after a warm-up from Garscube Estate. 3.82 miles in total, max HR 168. Afterwards I ran the 1.31 miles back through the park, over the Kelvin and along the cyclepath to warm down.

3.2 miles easy

Ran a lap of the old club 5-mile championship course from Bearsden Asda. 3.2 miles in 23:44, average pace 7:25/mile, HR 132.

Pace splits (ave. HR): 7:50 (122), 7:21 (135), 7:11 (139), 6:55 (132)
HR zones: 10.3%, 67.3%, 22.4%, 0%, 0%

3.9 miles easy, 12.6 miles moderate

Went out in the morning for a run through Ruchill Park, down Garrioch Road and back home via Napiershall Street. 3.89 miles in 28:56, average pace 7:26/mile, HR 138.

Pace splits (ave. HR): 8:09 (125), 7:08 (136), 7:06 (145), 7:22 (148)
HR zones: 9.4%, 45.7%, 40.9%, 3.9%, 0%

In the afternoon I didn't feel like running at all but eventually dragged myself out. Ran down to Cowcaddens and onto the canal as far as Shakespeare Street, then back down Great Western Road to Cowcaddens and back onto the canal, this time all the way to Bearsden Road, and back home via Grovepark Street, coming off the canal at the fire station. Wore the Merrell Trail Glove which felt a bit extreme on the longish road sections. I was pleased to shake off the fatigue and run a few faster miles towards the end. 12.62 miles in 1:24:39, average pace 6:42/mile, HR 146. Ran the usual a 0.41-mile warm-down afterwards.

Pace splits (ave. HR): 7:44 (127), 6:52 (138), 6:56 (135), 6:58 (134), 6:46 (142), 6:57 (150), 6:30 (149), 6:34 (149), 6:27 (150), 6:34 (153), 6:27 (157), 6:02 (162), 6:11 (160)
HR zones: 1.7%, 26.4%, 60.6%, 11.3%, 0%
Weekly total: 44 miles

4.3 miles slow, 6.3 miles steady

Missed training on Thursday as I felt too ill, after having got steadily worse since the Arran relay, but I was able to run again by Saturday. Went out in the morning for a loop of Garrioch Road and Queen Margaret Drive, starting and finishing via Grovepark Street. 4.32 miles in 34:40, average pace 8:02/mile, HR 123.

Pace splits (ave. HR): 8:34 (115), 7:43 (122), 7:59 (124), 7:56 (129), 7:47 (127)
HR zones: 24.5%, 75.5%, 0%, 0%, 0%

In the afternoon I went to run my loop of Partickhill Road but changed my mind on Hyndland Road and ran down Clarence Drive and up Crow Road to Anniesland Cross instead. 6.31 miles in 45:23, average pace 7:11/mile, HR 137. Ran a 0.78-mile loop of Hinshaw Street afterwards to warm down.

Pace splits (ave. HR): 7:52 (121), 7:05 (136), 7:00 (138), 7:04 (141), 7:11 (142), 6:58 (141), 7:11 (146)
HR zones: 6.0%, 46.4%, 47.6%, 0%, 0%

4.4 miles slow

Went out with Natasha for one of our old routes through Kelvingrove Park and along the river. 4.44 miles in 38:27, 8:40/mile average, HR 123.

Pace splits (ave. HR): 8:37 (118), 8:42 (123), 8:15 (126), 9:06 (124), 8:43 (125)
HR zones: 22.1%, 77.9%, 0%, 0%, 0%

8.9 miles slow

Ran a loop of Anniesland Cross, Crow Road, Byres Road and Napiershall Street with Natasha, continuing on my own for a smaller loop of Queen Margaret Drive and North Woodside Road to add an extra couple of miles at a faster pace. Wore my new Headsweats skullcap as sun protection and it worked out fine. 8.94 miles in 1:10:21, average pace 7:52/mile, HR 129.

Pace splits (ave. HR): 8:15 (122), 8:04 (125), 7:57 (127), 8:07 (128), 8:14 (125), 8:23 (123), 8:05 (129), 6:50 (141), 6:49 (145)
HR zones: 8.6%, 75.3%, 16.1%, 0%, 0%