4 miles easy

Installed Endomondo Pro on my phone and went out for a run in the afternoon around Grovepark Street, Garrioch Road and St George's Road to see how it compared with the Garmin. The GPS track recorded by Endomondo needed more repairing and it was tricky to pause the timer for traffic, but otherwise it looked quite promising. 4.04 miles in 30:48, average pace 7:38/mile, HR 135.

Pace splits (ave. HR): 7:51 (128), 7:36 (134), 7:27 (139), 7:31 (140)
HR zones: 3.0%, 72.1%, 24.9%, 0%, 0%

4.1 miles easy

Headed down Garscube Road and up onto the canal at Cowcaddens, then along the towpath to Shakespeare Street and home down Maryhill Road and Grovepark Street. 4.05 miles in 31:14, average pace 7:42/mile, HR 138.

Pace splits (ave. HR): 8:18 (126), 7:27 (142), 7:28 (144), 7:35 (143)
HR zones: 8.1%, 28.5%, 63.4%, 0%, 0%

4 miles steady

Ran a loop of Grovepark Street, Garrioch Road and St George's Road. 4.03 miles in 27:19, average pace 6:46/mile, HR 150.

Pace splits (ave. HR): 7:19 (131), 6:43 (148), 6:34 (158), 6:31 (156)
HR zones: 4.1%, 12.3%, 53.0%, 30.5%, 0%

3.8 miles steady

Dodged the club's track session and set off from the gates of Scotstoun Stadium in heavy rain, heading along Danes Drive and Eriska Avenue, back up Anniesland Road, down Crow Road, along Victoria Park Drive North and back to the gates. 3.84 miles in 27:30, average pace 7:10/mile, HR 151.

Pace splits (ave. HR): 7:35 (135), 7:07 (152), 7:04 (158), 6:49 (161)
HR zones: 2.5%, 13.6%, 59.6%, 24.3%, 0%

2.5 miles easy

Ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 18:17, average pace 7:20/mile, HR 139.

Pace splits (ave. HR): 7:39 (135), 7:02 (142), 7:19 (143)
HR zones: 3.3%, 37.6%, 59.2%, 0%, 0%

8.3 miles steady

Ran a loop of Canniesburn Toll, Anniesland Cross and Cowcaddens. 8.32 miles in 1:03:01, average pace 7:34/mile, HR 145.

Pace splits (ave. HR): 7:55 (138), 7:27 (141), 7:23 (141), 7:43 (144), 7:48 (146), 7:30 (152), 7:11 (151), 7:39 (150), 7:32 (152)
HR zones: 1.1%, 13.4%, 85.1%, 0.3%, 0%
Weekly total: 16 miles

3.3 miles slow

Skipped a couple of days, possibly not quite having recovered from some faster runs towards the end of the previous week. Went out in the morning for an easy loop of Shakespeare Street and Napiershall Street with Natasha. 3.3 miles in 28:30, average pace 8:39/mile, HR 136.

Pace splits (ave. HR): 8:48 (131), 8:31 (139), 8:26 (138), 9:21 (133)
HR zones: 2.0%, 72.6%, 25.3%, 0%, 0%

4 miles slow

Ran an easy loop of Grovepark Street, Garrioch Road and St George's Road. 4.03 miles in 31:19, average pace 7:46/mile, HR 130.

Pace splits (ave. HR): 8:12 (119), 7:39 (127), 7:36 (133), 7:36 (140)
HR zones: 11.0%, 72.8%, 16.2%, 0%, 0%

No 1500m

Turned up at Scotstoun 45 minutes before the published start time of the club 1500m championship, hoping to defend my title, only to discover that the race was already over. OK, is *this* the last straw?

6.5 miles slow

After a day off to try to recover in time for the club track championships, I went for an easy loop of Anniesland Cross, Crow Road, Dumbarton Road and Kelvingrove Park with Natasha. 6.45 miles in 54:41, average pace 8:29/mile, HR 129.

Pace splits (ave. HR): 8:26 (124), 8:25 (129), 8:18 (133), 8:20 (133), 8:22 (130), 8:54 (128), 8:50 (129)
HR zones: 5.3%, 93.0%, 1.7%, 0%, 0%
Weekly total: 32 miles

2.7 miles steady

Ran home from work in 18:25, average pace 6:57/mile. Some hip and hamstring problems, was probably overdoing it earlier in the week.

2.7 miles steady

Ran home from work in 18:04, average pace 6:49/mile.

2.7 miles hard, 4 miles slow

Ran home from work in 16:53, average pace 6:22/mile, then went out for a slow loop of Grovepark Street, Garrioch Road and St George's Road. 4.03 miles in 33:04, average pace 8:13/mile, HR 134.

Pace splits (ave. HR): 8:27 (133), 8:05 (134), 8:08 (133), 8:09 (135)
HR zones: 1.2%, 89.0%, 9.8%, 0%, 0%

2.5 miles hard, 5.4 miles steady

Ran to work, for the last time prior to the office move, in 15:46, average pace 6:25/mile. In the evening I dodged the club training session and ran home from the Science Park and back by slightly different routes to establish which was shortest, outbound via the cycle path, Doncaster Street and Ancroft Street, and back via Maryhill Road. Total distance was 5.38 miles, time 37:15 for a 6:55/mile average, HR 149. Ran 0.93 miles around the Garscube Estate car park afterwards to warm down.

Pace splits (ave. HR): 7:10 (141), 6:53 (147), 6:58 (151), 6:47 (152), 6:56 (151), 6:36 (151)
HR zones: 1.3%, 1.8%, 96.1%, 0.9%, 0%

2.5 miles easy, 2.5 miles moderate

Ran to work in 16:44, average pace 6:48/mile, and back home in 16:37, average pace 6:45/mile.

4 miles easy

Didn't feel up to much more than a few easy miles so I ran a loop of Grovepark Street, Garrioch Road and St George's Road. 4.03 miles in 31:02, average pace 7:42/mile, HR 129.

Pace splits (ave. HR): 7:58 (127), 7:37 (126), 7:34 (130), 7:38 (133)
HR zones: 8.3%, 87.5%, 4.2%, 0%, 0%
Weekly total: 27 miles

3.4 miles slow

Went out in the afternoon with Natasha for a slow loop of Shakespeare Street and Napiershall Street. 3.35 miles in 28:11, average pace 8:24/mile, HR 128.

Pace splits (ave. HR): 8:30 (126), 8:16 (130), 8:20 (127), 8:43 (129)
HR zones: 5.2%, 94.8%, 0%, 0%, 0%

2x2.5 miles moderate, 4.4 miles slow

Ran to work in 16:24, average pace 6:40/mile, and back home in exactly the same time. In the evening I went out with Natasha to watch the Olympic Torch procession, heading down to Charing Cross and back up Woodlands Road and University Avenue, continuing a loop around the West End via Lawrence Street, Hyndland Road, Great Western Road and North Woodside Road. Had some trouble getting through the crowds along the torch route. 4.39 miles in 39:51, average pace 9:05/mile, HR 133.

Pace splits (ave. HR): 8:50 (137), 10:13 (128), 8:49 (135), 8:30 (131), 8:57 (134)
HR zones: 4.0%, 89.3%, 6.6%, 0%, 0%

2.5 miles steady, 2.5 miles moderate

Ran to work in 16:55, average pace 6:53/mile, and back home in 16:35, average pace 6:44/mile.

4.2 miles steady

Ran a loop of Grovepark Street, Garrioch Road, Cleveden Drive and Napiershall Street. 4.22 miles in 30:20, average pace 7:12/mile, HR 148.

Pace splits (ave. HR): 7:31 (129), 7:05 (152), 7:10 (150), 6:55 (159), 7:35 (156)
HR zones: 2.9%, 21.2%, 59.6%, 16.0%, 0.4%

3.7 miles steady

Dodged the club session and ran an easy loop of Cowal Road, Dorchester Avenue and Bearsden Road, with 1.17 miles around the Garscube car park afterwards to warm down. 3.74 miles in 26:53, average pace 7:11/mile, HR 145.

Pace splits (ave. HR): 7:19 (138), 7:06 (145), 7:11 (151), 7:06 (148)
HR zones: 1.0%, 15.0%, 83.8%, 0.2%, 0%

3.9 miles slow, 6.9 miles slow

Couldn't walk without discomfort on Thursday so I decided against taking part in the Dumbarton 10K and went to a sports physio on Saturday. On Sunday morning I resumed light training with a loop of Hyndland Road, University Avenue and Bank Street with Natasha. 3.90 miles in 34:05, average pace 8:44/mile, HR 123.

Pace splits (ave. HR): 8:47 (111), 8:34 (120), 8:43 (131), 8:53 (131)
HR zones: 34.8%, 59.3%, 5.9%, 0%, 0%

In the afternoon I felt like I could manage another easy run and went out for my loop of Garscube Estate, Anniesland Cross and North Woodside Road. Hamstring still fairly tight. 6.93 miles in 54:39, average pace 7:53/mile, HR 135.

Pace splits (ave. HR): 8:05 (127), 7:51 (134), 7:42 (134), 7:56 (137), 7:48 (139), 7:55 (138), 7:53 (135)
HR zones: 1.5%, 78.1%, 20.4%, 0%, 0%
Weekly total: 16 miles