3.8 miles steady

Ran a slightly longer Monday evening loop from Bearsden Asda to Milngavie Station. Noticeable headwind approaching Hillfoot Station on the way back. 3.78 miles in 26:13, average pace 6:56/mile, HR 148.

Pace splits (ave. HR): 7:13 (136), 6:57 (148), 6:54 (153), 6:38 (160)
HR zones: 1.1%, 16.4%, 72.3%, 10.2%, 0%

3.5 miles slow, 10 miles easy

Having been omitted from the Vets relay team due to an administrative error (although I wasn't in racing condition anyway) I went out before lunch with Natasha, down to Kelvinbridge to meet Meggan and along Great Western Road, through Botanic Gardens and down Ford Road to the Arboretum, then across the bridge and back down the Kelvin Walkway to Kelvinbridge. 3.49 miles in 30:14, average pace 8:40/mile, HR 135.

Pace splits (ave. HR): 7:57 (137), 9:19 (139), 8:46 (132), 8:36 (128)
HR zones: 4.9%, 69.5%, 23.4%, 2.3%, 0%

In the afternoon I felt well enough to tackle a longer run at an easy pace, so I joined the canal at the fire station and ran towards Kirkintilloch for 5 miles before turning back. There was a significant headwind on the way back. 10.02 miles in 1:14:55, average pace 7:29/mile, HR 143.

Pace splits (ave. HR): 7:41 (132), 7:27 (129), 7:27 (141), 7:25 (143), 7:15 (146), 7:31 (146), 7:24 (149), 7:33 (146), 7:41 (144), 7:23 (145)
HR zones: 0.8%, 16.1%, 83.1%, 0%, 0%
Weekly total: 37 miles

6.2 miles slow

Went out before lunch for a longer run with Natasha, down to Kelvinbridge to meet Meggan and then down Woodlands Road and North Street, over the footbridge and through Tradeston towards the South Side. I ran as far as Eglinton Toll before heading back. 6.16 miles in 52:41, average pace 8:33/mile, HR 147.

Pace splits (ave. HR): 8:38 (149), 8:41 (143), 8:55 (141), 8:32 (148), 8:14 (151), 8:21 (149), 8:15 (155)
HR zones: 0.7%, 17.5%, 78.2%, 3.6%, 0%

5.6 miles moderate

The club training session was an easy run up Milngavie Road, over Mosshead Road and back down Drymen Road and Maryhill Road. I began to lose touch with the pack after we reached the top of Mosshead Road but worked to catch up along Stockiemuir Avenue. Started to fall back again heading down Drymen Road. 5.58 miles in 36:51, average pace 6:36/mile, HR 159.

Pace splits (ave. HR): 7:33 (132), 6:46 (152), 6:34 (165), 6:12 (172), 6:05 (170), 6:19 (172)
HR zones: 1.5%, 14.0%, 25.2%, 59.2%, 0%

3.3 miles steady

Didn't feel like running at all but dragged myself out for a loop of Cowcaddens and Queen Margaret Drive. 3.26 miles in 22:50 for a 7:00/mile average, HR 144. GPS trace was horribly wrong in places, particularly under the M8, and took a while to fix later on.

Pace splits (ave. HR): 7:12 (131), 7:02 (146), 6:49 (154), 6:49 (156)
HR zones: 2.7%, 30.7%, 66.6%, 0%, 0%

5.6 miles moderate

Didn't feel up to the club hill session, which in any case turned out only to be on Dawsholm Road, so I ran a loop of Queen Margaret Drive and Anniesland Cross. I was working on getting my average mile pace down to 6:45 along Great Western Road, and had to work fairly hard up the hill to the top gate to keep it in sight. 5.58 miles in 37:23, average pace 6:42/mile, HR 154.

Pace splits (ave. HR): 7:07 (138), 6:49 (151), 6:42 (155), 6:31 (160), 6:46 (163), 5:59 (168)
HR zones: 1.7%, 5.3%, 57.0%, 35.9%, 0%

3.2 miles easy

Usual shorter Bearsden route. Legs decidedly tired. 3.21 miles in 24:40, average pace 7:41/mile, HR 139.

Pace splits (ave. HR): 8:05 (129), 7:46 (139), 7:20 (149), 7:04 (144)
HR zones: 3.5%, 44.5%, 52.0%, 0%, 0%

4.8 miles slow, 6.9 miles moderate

Went out before lunch with Natasha and met up with Meggan at Kelvinbridge. We ran through the park and down to Yorkhill, along the Clyde, back through Anderston and back along Woodlands Road. 4.83 miles in 44:06, average pace 9:08/mile, HR 124.

Pace splits (ave. HR): 8:42 (120), 9:18 (125), 8:51 (125), 9:40 (129), 9:11 (123)
HR zones: 17.5%, 80.3%, 2.2%, 0%, 0%

In the afternoon I ran my old loop of Garscube Estate and Anniesland Cross in the new adiZero Tempo. I was aiming for an average pace better than 6:45/mile so I put in more of an effort on the first uphill mile. Finished the 6.93 miles in 46:10, average pace 6:39/mile, HR 158.

Pace splits (ave. HR): 6:52 (142), 6:45 (159), 6:28 (157), 6:41 (162), 6:32 (163), 6:40 (162), 6:38 (160)
HR zones: 0.8%, 4.2%, 48.0%, 47.0%, 0.1%
Weekly total: 36 miles

4.4 miles slow, 3.9 miles moderate

Went out before lunch with Natasha down North Woodside Road and along Great Western Road as far as Cleveden Road, where she continued to Crow Road and I headed back home via Winton Drive, Garrioch Road, Garscube Road and Grovepark Street. 4.44 miles in 36:13, average pace 8:10/mile, HR 142.

Pace splits (ave. HR): 8:13 (133), 8:27 (144), 8:09 (143), 7:54 (146), 7:59 (145)
HR zones: 2.3%, 27.9%, 69.9%, 0%, 0%

In the afternoon I felt a bit sharper and ran down to Cowcaddens, along the canal to Shakespeare Street, and back down Maryhill Road. Distance was 3.88 miles, time 25:22 for a 6:32/mile average, HR 160.

Pace splits (ave. HR): 6:57 (147), 6:27 (166), 6:27 (163), 6:16 (165)
HR zones: 1.4%, 3.2%, 16.3%, 79.1%, 0%

6.6 miles tempo, 1.7 miles recovery

Felt well enough to turn up for a Thursday training session billed as 7-8 miles with a 5-mile tempo section. I wore my new adiZero Tempo to give myself a reasonable chance of not being dropped straight away. The route took us out the main gate and along Canniesburn Road and Drumchapel Road where the pace gradually increased. Although Ben and Joe disappeared into the fog along Duntreath Avenue, I managed to stay with the pack on Alderman Road and Anniesland Road, finally dropping off the pace part of the way along Southbrae Drive. The others stopped on Crow Road, possibly a few hundred metres short of the intended goal, and we jogged back to Garscube Estate via the top gate.

6.63 miles in 44:04, average pace 6:39/mile, HR 168
Pace splits (ave. HR): 7:36 (153), 7:05 (162), 6:18 (171), 6:21 (170), 6:21 (173), 6:12 (178), 6:35 (176)
HR zones: 0.4%, 1.6%, 17.3%, 75.2%, 5.4%

1.70 miles in 14:34, average pace 8:33/mile, HR 155
Pace splits (ave. HR): 8:32 (158), 8:36 (151)
HR zones: 0%, 0%, 72.2%, 27.8%, 0%

4.4 miles steady

Ran a loop of Cowcaddens, Kirklee Road and Garrioch Road, finishing via Garscube Road and Grovepark Street. 4.43 miles in 31:41, average pace 7:10/mile, HR 154.

Pace splits (ave. HR): 7:12 (140), 7:08 (156), 7:11 (158), 7:09 (158), 7:05 (160)
HR zones: 1.6%, 3.8%, 74.5%, 20.0%, 0%

3.2 miles easy

Ran my usual shorter route from Bearsden Asda. 3.22 miles in 24:40, average pace 7:39/mile, HR 148.

Pace splits (ave. HR): 7:59 (145), 7:35 (153), 7:29 (149), 7:22 (141)
HR zones: 0.3%, 12.0%, 80.5%, 7.2%, 0%

3.4 miles slow

Went out before lunch with Natasha for our usual West End route. 3.37 miles in 27:09, average pace 8:03/mile, HR 130.

Pace splits (ave. HR): 8:13 (123), 7:57 (132), 7:56 (134), 8:14 (135)
HR zones: 4.3%, 94.7%, 1.0%, 0%, 0%
Weekly total: 6 miles

2.5 miles slow

After being out of action all week and now resigned to missing the West Districts Cross Country, I attempted my Queen Margaret Drive route in the afternoon. 2.47 miles in 19:57, average pace 8:05/mile, HR 137.

Pace splits (ave. HR): 8:17 (130), 7:59 (142), 7:54 (142)
HR zones: 4.3%, 47.6%, 48.0%, 0%, 0%

4.3 miles slow, 4.2 miles moderate

Went out before lunch with Natasha for an alternative route via North Woodside Road, Cleveden Road, Winton Drive, Shakespeare Street and Garscube Road as far as Grovepark Street. Still quite tricky in the snow. 4.28 miles in 37:57, average pace 8:52/mile, HR 127.

Pace splits (ave. HR): 8:50 (120), 9:13 (128), 8:45 (131), 8:42 (128), 8:40 (127)
HR zones: 8.5%, 86.7%, 4.7%, 0%, 0%

In the afternoon I was planning a longer run to get over 40 miles for the week, but I wasn't feeling too great and settled for 4.20 miles via St George's Road, Kirklee Road, Garrioch Road and Garscube Road to Grovepark Street. Some reasonably fast splits later on. Finished in 27:35, average pace 6:34/mile, HR 153.

Pace splits (ave. HR): 6:47 (136), 6:33 (155), 6:30 (157), 6:28 (161), 6:19 (161)
HR zones: 2.1%, 13.8%, 49.7%, 34.4%, 0%
Weekly total: 38 miles

4.6 miles slow, 3.6 miles steady

Went out in the snow with Natasha before lunch for our Hyndland Road route. The going was heavy enough to slow us down. 4.63 miles in 41:07, average pace 8:52/mile, HR 131.

Pace splits (ave. HR): 8:45 (129), 8:53 (132), 8:43 (131), 9:05 (130), 8:58 (132)
HR zones: 2.4%, 94.6%, 3.0%, 0%, 0%

In the afternoon I tried out my new red adiZero Tempo (half a size bigger than my white pair) on my usual short West End route, except via Garrioch Road instead of Shakespeare Street. 3.56 miles in 24:55, average pace 7:00/mile, HR 146.

Pace splits (ave. HR): 7:50 (130), 6:56 (147), 6:30 (155), 6:31 (159)
HR zones: 3.2%, 29.2%, 60.9%, 6.6%, 0%

5.4 miles steady

The first club training session of the year was an easy run through the top gate, down to Anniesland Cross, along Great Western Road and back up Queen Margaret Drive and Maryhill Road. Footing was tricky in places, particularly within Garscube Estate. Picked up the pace in the last mile or so. 5.42 miles in 39:09, average pace 7:13/mile, HR 147.

Pace splits (ave. HR): 8:15 (131), 7:21 (139), 7:09 (148), 7:02 (154), 6:46 (158), 6:08 (165)
HR zones: 3.0%, 26.6%, 57.6%, 12.8%, 0%

2.5 miles slow

Ran a loop of Queen Margaret Drive and North Woodside Road just to stretch the legs a bit. 2.49 miles in 19:20, average pace 7:47/mile, HR 131.

Pace splits (ave. HR): 8:06 (128), 7:35 (134), 7:32 (135)
HR zones: 3.5%, 94.7%, 1.7%, 0%, 0%

3.4 miles slow, 5.1 miles moderate

Went out with Natasha in the late afternoon for our usual West End route. 3.39 miles in 27:06 for an 8:00/mile average, HR 125.

Pace splits (ave. HR): 8:10 (120), 8:03 (124), 7:52 (128), 7:46 (130)
HR zones: 12.8%, 87.2%, 0%, 0%, 0%

In the evening I ran a loop of Garscube Road, Great Western Road, Winton Drive and Grovepark Street. 5.11 miles in 33:53, average pace 6:38/mile, HR 156.

Pace splits (ave. HR): 6:55 (140), 6:36 (156), 6:36 (161), 6:35 (162), 6:29 (163), 6:14 (162)
HR zones: 1.2%, 7.0%, 44.3%, 47.5%, 0%

4.5 miles slow

Went out with Natasha for our route through Kelvingrove Park and Yorkhill and along the river. 4.45 miles in 35:51, 8:03/mile average, HR 139. Decreasing HR splits suggest a chest strap problem.

Pace splits (ave. HR): 7:55 (145), 8:10 (144), 7:50 (137), 8:23 (133), 7:52 (135)
HR zones: 1.4%, 55.8%, 42.4%, 0.4%, 0%

4 miles steady, 6.9 miles moderate

Ran along Great Western Road and Archerhill Road before lunch to collect the car - 3.98 miles in 28:21 for a 7:08/mile average, HR 153.

Pace splits (ave. HR): 7:31 (149), 7:03 (157), 7:01 (151), 6:56 (156)
HR zones: 1.0%, 0.6%, 86.4%, 12.0%, 0%

In the afternoon I ran my usual 7-mile route via Garscube Estate, stopping near Anniesland Station to talk to Gavin Harvie. As I walked for a bit, I decided against restarting the Garmin and recorded it as two runs instead. Total distance was 6.91 miles, average pace 6:44/mile.

4.45 miles in 30:32, average pace 6:52/mile, HR 154
Pace splits (ave. HR): 7:21 (140), 6:54 (153), 6:38 (159), 6:41 (161), 6:53 (160)
HR zones: 1.5%, 7.0%, 67.6%, 23.9%, 0%

2.46 miles in 16:03, average pace 6:31/mile, HR 160
Pace splits (ave. HR): 6:52 (153), 6:20 (162), 6:11 (169)
HR zones: 0.6%, 3.0%, 34.4%, 62.0%, 0%
Weekly total: 30 miles

3.4 miles slow

Went out with Natasha for the usual West End route, this time with a detour via Nansen Street to avoid a building site. 3.35 miles in 26:32, average pace 7:56/mile, HR 137.

Pace splits (ave. HR): 8:16 (132), 7:44 (137), 7:47 (138), 7:56 (142)
HR zones: 3.0%, 65.2%, 31.8%, 0%, 0%