Sunday 29 April 2012

6.1 miles easy

Ran up Baird's Brae and along the canal to Dorchester Avenue, then back home via North Woodside Road. Found it hard to get moving, Polaroid series looking doubtful. 6.06 miles in 46:41, average pace 7:42/mile.

Pace splits: 8:03, 7:28, 7:34, 7:48, 7:45, 7:31
Weekly total: 25 miles

Saturday 28 April 2012

3.4 miles hard

Ran a loop of Shakespeare Street and Napiershall Street, managing my first mile inside 6 minutes since the end of March. 3.35 miles in 21:01, average pace 6:17/mile. Still some left leg tightness.

Pace splits: 6:55, 6:01, 5:57, 6:10

Thursday 26 April 2012

9 miles steady

Went for a longer run in in the south-east of Minsk, heading down Dolgobrodskaya and Partizanskiy before turning onto Radialnaya with the intention of running a large loop. I had memorised the route and remembered I had to turn left at a roundabout at the end of Radialnaya, but I turned left one roundabout too early and didn't notice because I had expected to cross a railway line on the way home, and there was by chance another railway line crossing Vaupshasova which hadn't been shown on my map. It was only when I reached the Traktor Stadium that I realised I was heading in completely the wrong direction. Deduced from the position of the sun in the sky that I was facing south-west, so I turned round and took the next left onto what turned out to be Dolgobrodskaya, and I soon recognised the MAZ factory and just headed back the way I had come, fighting a minor battle towards the end to maintain an average pace inside 7-minute miles. Exactly 9 miles in 1:02:48, average pace 6:58/mile.

Pace splits: 7:04, 6:51, 6:46, 6:54, 6:46, 6:56, 7:11, 7:16, 7:02

Tuesday 24 April 2012

6.4 miles slow

Ran down to the park with Natasha and along the river to Park Pobedy, then back home along Masherova and Krasnozvednaya. 6.40 miles in 55:04, average pace 8:37/mile.

Pace splits: 8:38, 8:25, 8:35, 8:46, 8:37, 8:32, 8:52

Sunday 22 April 2012

11.8 miles steady

Went out for a longer run down to the park and along the Svisloch for 6 miles, by which time I had just about reached the football pitches. The path was in much better condition than I remembered. Managed to pick up the pace for a few miles on the way back, but after I had to wait to cross Yanki Kupaly my leg had tightened up and it was hard to get moving again. Accidentally took a shorter route home after leaving the park but didn't feel like running the extra distance to make it up to 12 miles. 11.84 miles in 1:23:13, average pace 7:02/mile.

Pace splits: 7:24, 7:00, 6:51, 6:58, 7:01, 7:03, 6:42, 6:47, 6:46, 6:48, 7:21, 7:44
Weekly total: 27 miles

Saturday 21 April 2012

4.3 miles slow

Ran down to Park Gorkovo with Natasha, where we followed the Svisloch as far as Bogdanovicha before heading back. 4.32 miles in 36:48, average pace 8:31/mile.

Pace splits: 8:22, 8:11, 8:29, 8:49, 9:15

Wednesday 18 April 2012

8 miles steady

Ran along Platonova and up Surganova, then along Prospekt Nezavisimosti to Borisovskiy Trakt metro station before heading back. 8.01 miles in 55:33, average pace 6:56/mile.

Pace splits: 7:13, 6:51, 6:53, 6:55, 6:44, 6:58, 6:52, 7:03

Tuesday 17 April 2012

3.1 miles slow

Went out in the morning in Minsk with Natasha, down Platonova and Pervomaiskaya, through Park Gorkovo, and back home up Vaiskovy and Mikhailova. 3.09 miles in 26:32, average pace 8:35/mile.

Pace splits: 8:32, 8:30, 8:47

Sunday 15 April 2012

6.8 miles steady

Ran from the hotel in Copenhagen past Tivoli and towards Stadsgraven, where I followed the footpath along the Christianshavn side of the canal, which was evidently quite popular with runners. The path gradually deteriorated into a dirt track, and when I reached Refshalevej I crossed to the other side and ran back, with hamstring pain becoming more of a nuisance. 6.79 miles in 47:42, average pace 7:02/mile. No readings from the HR monitor as I couldn't get my Garmin to detect it after replacing the battery.

Pace splits: 7:23, 6:42, 6:53, 7:17, 6:57, 6:59, 7:02
Weekly total: 29 miles

Thursday 12 April 2012

4.6 miles slow

Decided to cut back on the miles to try to shake the hamstring injury, so didn't run to work the rest of the week. Went out on Thursday evening with Natasha for our loop of Hyndland Road and Charing Cross. Didn't go too badly. 4.62 miles in 40:49, average pace 8:50/mile, HR 121.

Pace splits (ave. HR): 8:56 (108), 8:46 (114), 8:38 (131), 8:52 (124), 8:58 (130)
HR zones: 48.1%, 44.1%, 7.7%, 0%, 0%

Tuesday 10 April 2012

2.5 miles steady, 2.5 miles moderate, 4.1 miles slow

Ran to work in 17:46, average pace 7:13/mile, and back home in 16:29, average pace 6:42/mile. Wore the Lunarglide Shield due to wet conditions. In the evening I dodged the club's fartlek session and ran up Milngavie Road, over Manse Road and back down Drymen Road. 4.11 miles in 33:00, average pace 8:01/mile, HR 139.

Pace splits (ave. HR): 8:23 (127), 8:11 (142), 7:49 (146), 7:44 (141), 7:50 (142)
HR zones: 2.3%, 45.4%, 52.1%, 0.3%, 0%

Monday 9 April 2012

5.6 miles slow, 2.5 miles easy

Went out before lunch for a run up Baird's Brae and along the canal as far as Shakespeare Street, up Cleveden Drive, and home via Cowcaddens. Wore the Skechers Resistance Runners as I thought the reduced stride length would be easier on the hamstring. 5.60 miles in 43:58, average pace 7:51/mile, HR 141.

Pace splits (ave. HR): 8:30 (124), 7:43 (135), 7:54 (147), 7:29 (154), 7:41 (147), 7:46 (141)
HR zones: 3.4%, 41.4%, 48.5%, 6.7%, 0%

In the evening I ran the usual loop of Manse Road and Canniesburn Toll. 2.49 miles in 19:13, average pace 7:43/mile, HR 133.

Pace splits (ave. HR): 8:04 (131), 7:25 (133), 7:40 (135)
HR zones: 4.0%, 79.1%, 16.9%, 0%, 0%

Sunday 8 April 2012

4.4 miles slow, 6.1 miles easy

In the morning I ran a loop of Kelvingrove Park, Yorkhill and Anderston with Natasha. 4.43 miles in 38:34, average pace 8:43/mile, HR 127. HR readings for the first mile look dubious.

Pace splits (ave. HR): 8:43 (139), 8:40 (121), 8:22 (125), 9:10 (124), 8:36 (128)
HR zones: 11.8%, 74.5%, 13.1%, 0.6%, 0%

Later on I felt just about OK to try a run along Great Western Road, up Crow Road to Lock 27, and back along the canal to the fire station. 6.12 miles in 46:16, average pace 7:34/mile, HR 128.

Pace splits (ave. HR): 7:42 (121), 7:23 (129), 7:25 (132), 7:41 (129), 7:43 (130), 7:31 (129), 7:13 (132)
HR zones: 7.1%, 91.9%, 1.0%, 0%, 0%
Weekly total: 64 miles

Saturday 7 April 2012

3.4 miles slow

Thinking I might have recovered slightly, ran a slow loop of Shakespeare Street and Napiershall Street. 3.36 miles in 26:19, average pace 7:50/mile, HR 125.

Pace splits (ave. HR): 8:09 (126), 7:50 (124), 7:33 (125), 7:47 (126)
HR zones: 14.1%, 84.9%, 1.0%, 0%, 0%

Friday 6 April 2012

12.3 miles slow

In the morning Natasha and I drove to Milngavie, where we got the bus to Drymen and ran back down the West Highland Way. Didn't feel comfortable even at a slow pace. Wore the Inov-8s. 12.34 miles in 1:56:24, average pace 9:26/mile, HR 123.

Pace splits (ave. HR): 9:51 (121), 8:34 (121), 8:58 (125), 8:46 (126), 9:28 (124), 8:59 (125), 9:11 (125), 12:06 (126), 9:43 (121), 9:08 (121), 9:20 (120), 9:16 (123), 8:51 (125)
HR zones: 22.1%, 77.9%, 0%, 0%, 0%

Thursday 5 April 2012

2x2.5 miles steady, 7.5 miles tempo

Ran to work in 17:39, average pace 7:10/mile, and back home in 16:50, average pace 6:51/mile. Hamstring was still dubious so I wasn't sure about attending the club session in the evening but eventually decided to go along. As a warm-up we headed out the top gate, down Old Farm Road, onto the canal as far as Cleveden Road and down Dalsholm Road to the Kelvin Walkway. 2.38 miles in 18:06, average pace 7:36/mile, HR 131.

Pace splits (ave. HR): 7:56 (122), 7:26 (136), 7:12 (141)
HR zones: 11.8%, 67.6%, 20.6%, 0%, 0%

The tempo section was a simple 15-minute out-and-back down the Kelvin Walkway. I was having definite hamstring problems and trailed along at the back, well off the pace. 4.53 miles in 30:04, average pace 6:38/mile, HR 150. Warm-down afterwards was 0.60 miles back along the cyclepath.

Pace splits (ave. HR): 6:34 (149), 6:31 (148), 6:42 (148), 6:45 (153), 6:35 (156)
HR zones: 0%, 0.2%, 99.8%, 0%, 0%

Wednesday 4 April 2012

2.5 miles easy, 2.5 miles steady, 3.4 miles easy

Ran to work in 18:16, average pace 7:26/mile and my slowest time for ages, and back home in 16:55, average pace 6:53/mile. Still hadn't recovered from Tuesday evening. In the evening I ran a loop of Shakespeare Street and Napiershall Street. 3.35 miles in 25:05, average pace 7:29/mile, HR 137.

Pace splits (ave. HR): 7:49 (131), 7:21 (138), 7:12 (142), 7:46 (140)
HR zones: 3.0%, 61.6%, 35.4%, 0%, 0%

Tuesday 3 April 2012

2.5 miles steady, 2.5 miles moderate, paarlauf

Ran to work in 16:46, average pace 6:49/mile, and back home in 16:35, average pace 6:44/mile. On the way back, there was an unusually strong headwind on North Woodside Road. The club session in the evening was a paarlauf around the trail behind the pavilion, after a 0.61-mile warm-up, in temperatures just a few degrees above freezing. I put in a decent effort for the 20 minutes, after which we jogged round the trail on what was apparently a warm-down and assembled at the bottom of the hill to be told we would be doing shuttle runs. After 6 minutes of standing around in the cold, the session had been explained and the group had been separated into packs. I wasn't intending to take it seriously but still felt some hamstring problems from the start and bailed out after the second run. Distance for the paarlauf and warm-down was 3.29 miles, time 24:07. Shuttle runs came out at 0.15 miles.

HR zones (paarlauf): 1.1%, 30.5%, 48.1%, 18.2%, 2.0%

Monday 2 April 2012

2.5 miles steady, 2.5 miles hard, 3.1 miles easy

Ran to work in 16:49, average pace 6:50/mile, and back home in 15:32, average pace 6:19/mile. In the evening I ran a loop of Shakespeare Street, Kelvin Drive and Maryhill Road. Wore the Skechers Resistance Runners. 3.09 miles in 23:39, average pace 7:40/mile, HR 131.

Pace splits (ave. HR): 8:06 (124), 7:42 (129), 7:17 (139)
HR zones: 5.1%, 79.4%, 15.5%, 0%, 0%

Sunday 1 April 2012

3.9 miles slow, 11 miles easy

In the morning I ran an easy loop of Shakespeare Street, Cleveden Drive and Napiershall Street. Wore the Skechers Resistance Runners. Went pretty slowly after the previous day's race. 3.87 miles in 30:55, average pace 7:59/mile, HR 124.

Pace splits (ave. HR): 8:26 (120), 7:54 (124), 7:46 (127), 7:49 (127)
HR zones: 14.8%, 85.2%, 0%, 0%, 0%

In the afternoon I drove to where the West Highland Way crosses Broadmeadow Road, just after Mugdock Wood, and ran up the trail towards Drymen for 5.5 miles before turning back. Wore the Merrell Trail Glove which were just as painful on the stones as they had been the previous week. Didn't feel terribly fast and all the gates were a bit of a nuisance. After passing the Beech Tree Inn and crossing the A81 I reached a gate before some houses and turned back. Ran on downhill past the little car park to make it up to an even 11 miles. Time was 1:21:52, average pace 7:27/mile, HR 140.

Pace splits (ave. HR): 7:41 (146), 7:27 (148), 7:18 (150), 7:02 (141), 7:33 (132), 7:33 (131), 7:33 (129), 7:42 (137), 8:08 (146), 6:56 (138), 7:00 (138)
HR zones: 0.8%, 58.0%, 36.6%, 4.5%, 0.1%
Weekly total: 61 miles