2.7 miles steady, 3.6 miles easy

Ran the 2.68 miles home from work in 18:17, average pace 6:49/mile, HR 130.

Pace splits (ave. HR): 7:22 (126), 6:36 (144), 6:19 (151)
HR zones: 4.0%, 3.7%, 92.3%, 0%, 0%

In the evening I ran an easy loop of Mosshead Road, Drymen Road and West Chapelton Crescent. While climbing Milngavie Road I felt a sudden twinge in my left hamstring. Thought I could run it off, and it did get better, but only slightly. 3.59 miles in 27:08, average pace 7:33/mile, HR 141.

Pace splits (ave. HR): 8:00 (133), 7:35 (149), 7:03 (142), 7:39 (140)
HR zones: 1.8%, 37.6%, 60.6%, 0%, 0%

3.9 miles slow, 4 miles fartlek

Went out before lunch with Natasha for a loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.88 miles in 31:16, average pace 8:03/mile, HR 130.

Pace splits (ave. HR): 8:22 (128), 8:00 (128), 7:54 (134), 7:56 (132)
HR zones: 2.1%, 92.6%, 5.3%, 0%, 0%

In the afternoon I felt OK to try some speedwork and ran a mini-fartlek via Grovepark Street, Garrioch Road and St George's Road. 4.04 miles in 28:21, average pace 7:01/mile, HR 144.

Pace splits (ave. HR): 7:29 (134), 6:48 (144), 7:10 (143), 6:33 (154)
HR zones: 2.9%, 26.6%, 64.9%, 5.5%, 0%
Weekly total: 40 miles

4.6 miles slow, 4.4 miles slow

Ran out to Hampden Park with Natasha, via West Street, Cumberland Street, Aikenhead Road and Somerville Drive while we tried to work out where the ticket office was. 4.62 miles in 40:06, average pace 8:41/mile, HR 133.

Pace splits (ave. HR): 9:00 (121), 7:56 (132), 8:37 (145), 8:37 (134), 9:36 (134)
HR zones: 8.7%, 73.0%, 17.0%, 1.3%, 0%

After collecting our tickets we ran back via Cathcart Road, Prospecthill Road, Victoria Road and West Street. 4.36 miles in 40:41, average pace 9:19/mile, HR 119.

Pace splits (ave. HR): 9:30 (116), 9:14 (117), 9:20 (118), 9:05 (123), 9:43 (123)
HR zones: 67.4%, 32.6%, 0%, 0%, 0%

2.7 miles steady

Ran home from work in 18:45 for 2.67 miles, average pace 7:01/mile, HR 145.

Pace splits (ave. HR): 7:20 (138), 6:58 (150), 6:37 (150)
HR zones: 4.2%, 11.6%, 83.8%, 0.4%, 0%

2.7 miles steady, 2.5 miles slow

Ran home from work in 18:41 for 2.66 miles, average pace 7:02/mile, HR 149.

Pace splits (ave. HR): 7:22 (147), 6:58 (150), 6:37 (152)
HR zones: 2.0%, 2.6%, 94.2%, 1.2%, 0%

In the evening I ran an easy loop of Queen Margaret Drive and North Woodside Road. 2.47 miles in 19:25, average pace 7:52/mile, HR 137.

Pace splits (ave. HR): 8:21 (134), 7:33 (138), 7:34 (140)
HR zones: 3.3%, 67.3%, 29.4%, 0%, 0%

5 miles steady

Ran home from work via Lock 27 and the canal as far as Baird's Brae. 5.02 miles in 35:24, average pace 7:03/mile, HR 143. GPS trail was horribly mangled as I apparently didn't pick up a reliable signal until Lochburn Road, so I don't have accurate stats for the first couple of miles.

Pace splits (ave. HR): 7:20 (133), 7:20 (133), 7:05 (148), 6:49 (155), 6:42 (155)
HR zones: 3.0%, 15.5%, 81.2%, 0.3%, 0%

2.7 miles easy, 5.2 miles easy

Ran home from work in 19:28 for 2.68 miles, average pace 7:17/mile, HR 136.

Pace splits (ave. HR): 7:37 (126), 6:59 (140), 7:12 (147)
HR zones: 4.8%, 48.1%, 47.1%, 0%, 0%

In the evening I dodged the club training session and ran a loop of Garrioch Road, Kirklee Road and Anniesland Cross. 5.2 miles in 38:17, average pace 7:21/mile, HR 143.

Pace splits (ave. HR): 7:48 (131), 7:08 (141), 7:08 (146), 7:18 (148), 7:24 (150), 7:31 (150)
HR zones: 2.1%, 21.9%, 76.0%, 0%, 0%

2.7 miles steady

Ran the 2.68 miles home from work in 19:09, average pace 7:09/mile, HR 140. Endomondo and my phone lost the GPS trace for about a kilometre, which was less than encouraging, but I was able to repair it later.

Pace splits (ave. HR): 7:22 (127), 7:06 (147), 6:54 (149)
HR zones: 3.1%, 24.7%, 72.1%, 0%, 0%

10 miles slow

Ran up Great Western Road as far as the retail park with Natasha, and back home via Napiershall Street. 10.04 miles in 1:27:46, average pace 8:44/mile, HR 126.

Pace splits (ave. HR): 8:59 (121), 8:10 (129), 8:27 (129), 8:41 (127), 9:05 (124), 8:54 (126), 8:35 (127), 8:54 (125), 8:57 (128), 8:39 (126)
HR zones: 7.1%, 92.9%, 0%, 0%, 0%
Weekly total: 40 miles

3.9 miles slow

Ran a loop of Hyndland Road, University Avenue, Bank Street and North Woodside Road with Natasha. 3.88 miles in 32:37, average pace 8:25/mile, HR 126.

Pace splits (ave. HR): 8:38 (124), 8:30 (130), 8:14 (125), 8:17 (124)
HR zones: 12.9%, 87.1%, 0%, 0%, 0%

2.7 miles easy

Ran the 2.68 miles home from work in 19:46, average pace 7:22/mile, HR 135.

Pace splits (ave. HR): 7:39 (130), 7:13 (137), 7:11 (139)
HR zones: 5.6%, 71.3%, 23.1%, 0%, 0%

2.7 miles moderate, 3.7 miles slow

Ran the 2.68 miles home from work in 17:32, average pace an encouraging 6:33/mile, HR 151.

Pace splits (ave. HR): 6:51 (141), 6:28 (157), 6:14 (160)
HR zones: 3.4%, 6.4%, 68.0%, 22.2%, 0%

In the evening I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. 3.71 miles in 31:02, average pace 8:22/mile, HR 132.

Pace splits (ave. HR): 8:41 (127), 8:11 (131), 8:15 (135), 8:19 (137)
HR zones: 3.2%, 88.3%, 8.5%, 0%, 0%

5 miles steady

Ran home from work in pouring rain, via Lock 27 and the canal as far as Baird's Brae. Took a while to get moving. 5.0 miles in 35:53, average pace 7:10/mile, HR 147.

Pace splits (ave. HR): 7:34 (132), 7:07 (145), 7:15 (152), 7:00 (153), 6:55 (154)
HR zones: 2.8%, 15.7%, 81.4%, 0.2%, 0%

2.7 miles steady, 4.7 miles easy

Ran the 2.68 miles home from work in 19:12, average pace 7:09/mile.

Pace splits (ave. HR): 7:25 (135), 6:59 (145), 7:01 (145)
HR zones: 3.5%, 29.2%, 67.4%, 0%, 0%

In the evening I dodged the club training session as usual and ran an easy loop of Cowal Road, Cleveden Road and Anniesland Cross. 4.69 miles in 35:22, average pace 7:33/mile, HR 142.

Pace splits (ave. HR): 7:48 (132), 7:44 (142), 7:12 (140), 7:32 (149), 7:24 (146)
HR zones: 2.0%, 37.3%, 60.7%, 0%, 0%

2.7 miles steady, 2.5 miles slow

Ran the 2.68 miles home from work in 18:13, average pace 6:48/mile.

Pace splits (ave. HR): 6:58 (138), 6:47 (153), 6:35 (153)
HR zones: 3.7%, 9.6%, 86.7%, 0%, 0%

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.45 miles in 19:51, average pace 8:06/mile, HR 138.

Pace splits (ave. HR): 8:29 (135), 7:42 (139), 8:10 (144)
HR zones: 2.6%, 49.0%, 48.4%, 0%, 0%

7.3 miles easy

Ran out to Clarkston, via West Street, Victoria Road and Battlefield Road, to collect the car. 7.32 miles in 56:01, average pace 7:39/mile, HR 151.

Pace splits (ave. HR): 8:02 (140), 7:38 (146), 7:41 (151), 7:24 (152), 7:29 (151), 7:44 (157), 7:41 (154), 7:26 (153)
HR zones: 0.9%, 4.7%, 88.8%, 5.6%, 0%
Weekly total: 23 miles

4.4 miles slow

Ran a loop of Hyndland Road and Dumbarton Road with Natasha, heading back through Kelvingrove Park via the entrance on Kelvin Way just before the river. 4.44 miles in 38:29, average pace 8:40/mile, HR 130.

Pace splits (ave. HR): 8:38 (127), 8:15 (134), 8:32 (129), 9:07 (130), 8:58 (133)
HR zones: 8.9%, 86.1%, 5.0%, 0%, 0%

6.9 miles steady

Ran a steady loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.93 miles in 48:29, average pace 7:00/mile, HR 158.

Pace splits (ave. HR): 7:27 (139), 7:04 (152), 6:41 (158), 6:59 (165), 6:58 (165), 6:50 (167), 6:59 (164)
HR zones: 1.0%, 6.2%, 34.5%, 58.3%, 0%

3.3 miles easy

After a day off to recover from Monday's race, I ran an easy loop of Shakespeare Street and Napiershall Street. 3.34 miles in 24:17, average pace 7:17/mile, HR 151.

Pace splits (ave. HR): 7:46 (139), 7:09 (152), 6:55 (160), 7:17 (160)
HR zones: 2.3%, 11.8%, 64.7%, 21.2%, 0%

800m

Turned up at Scotstoun about 15 minutes ahead of what I had been told was the planned start time of the club 800m championship. I was pleased to see the 5000m was still in progress with several laps to go. After a lap of acceleration sprints, which was about as much of a warm-up as I could risk, I took my place on the starting line. Matthew got off to a fast start, but I ran at a pace I thought would be comfortable enough for the first lap, expecting that if he couldn't maintain it we would find out later on. I was a few seconds down at the bell but went through in 67 seconds, not feeling any the worse for injury, which was by far the best I could have expected, as I hadn't done anything resembling speedwork for months. Matthew extended his lead on the back straight and I finished a distant second in 2:20, possibly a PW but quite acceptable under the circumstances. Jogged a lap to warm down afterwards.

3.3 miles slow

Ran the usual loop of Shakespeare Street and Napiershall Street in the morning with Natasha. 3.34 miles in 27:17, average pace 8:10/mile, HR 129.

Pace splits (ave. HR): 8:36 (124), 7:59 (133), 7:52 (132), 8:24 (131)
HR zones: 6.0%, 87.5%, 6.5%, 0%, 0%
Weekly total: 27 miles

4.4 miles slow

Went out in the morning with Natasha for a loop of Kelvingrove Park, Yorkhill and Anderston. I tried out Auto-pause in Endomondo but it went disastrously wrong and appeared to pause the activity every time it briefly lost the GPS signal, only picking it back up later on, although it was possible to repair the GPS track afterwards and calculate the correct mile splits. 4.43 miles in 38:26, average pace 8:41/mile, HR 136.

Pace splits (ave. HR): 8:37 (128), 8:49 (133), 8:24 (141), 8:52 (141), 8:41 (139)
HR zones: 3.2%, 64.6%, 32.2%, 0%, 0%

3.3 miles easy

Ran the usual loop of Shakespeare Street and Napiershall Street. 3.34 miles in 25:05, average pace 7:31/mile, HR 138.

Pace splits (ave. HR): 7:51 (130), 7:23 (138), 7:17 (143), 7:32 (144)
HR zones: 3.3%, 49.8%, 46.8%, 0%, 0%

7 miles steady

After taking a day off on account of a torrential downpour, I ran a longer loop of Garscube Estate and Anniesland Cross. Used my new SmartWatch to pause and restart Endomondo, which was a bit tricky but still easier than trying to use the phone. 6.96 miles in 48:18, average pace 6:57/mile, HR 161.

Pace splits (ave. HR): 7:31 (136), 6:51 (156), 6:37 (162), 6:52 (166), 7:04 (166), 6:51 (170), 6:49 (172)
HR zones: 1.7%, 6.1%, 18.5%, 73.7%, 0%

5 miles steady

Dodged the club's hill session and ran a steady loop of Maryhill Road, Kelvindale Road, Cleveden Road and Anniesland Cross, starting and finishing in Garscube Estate. 5.04 miles in 36:15, average pace 7:11/mile, HR 147.

Pace splits (ave. HR): 7:34 (133), 7:07 (143), 7:06 (148), 6:57 (151), 7:08 (160)
HR zones: 1.9%, 21.3%, 65.7%, 11.0%, 0%

3.8 miles easy

Ran a loop of Mosshead Road, Stockiemuir Road and Manse Road starting and finishing at Bearsden Asda. 3.83 miles in 28:05, average pace 7:20/mile, HR 143.

Pace splits (ave. HR): 7:45 (133), 7:26 (148), 7:05 (144), 7:01 (146)
HR zones: 3.3%, 21.4%, 75.4%, 0%, 0%

7.6 miles slow

Went out with Natasha for a run along Great Western Road, down Crow Road, through Victoria Park and back along South Street, crossing a new footbridge near the Riverside Museum and following the cyclepath beside the Expressway before heading home through Yorkhill and Kelvingrove Park. Had some good luck trying to avoid pausing Endomondo until we got stuck for about 15 seconds crossing Maryhill Road. 7.62 miles in 1:04:41, average pace 8:29/mile, HR 133.

Pace splits (ave. HR): 8:24 (125), 8:09 (131), 8:04 (133), 8:38 (145), 8:39 (132), 8:25 (131), 8:45 (132), 9:09 (130)
HR zones: 4.0%, 89.7%, 6.3%, 0%, 0%
Weekly total: 26 miles