3.4 miles easy, 5.2 miles steady

Went out in the morning for an easy loop of Kirklee Road, St George's Cross and Shakespeare Street. 3.38 miles in 24:40, average pace 7:18/mile, HR 129.

Pace splits (ave. HR): 7:39 (119), 7:20 (132), 6:58 (136), 7:04 (131)
HR zones: 9.5%, 82.1%, 8.4%, 0%, 0%

In the afternoon I ran a loop of Garrioch Road, Garscube Estate, Anniesland Cross and Kirklee Road. 5.22 miles in 36:38, average pace 7:01/mile, HR 135.

Pace splits (ave. HR): 7:38 (119), 7:08 (133), 6:51 (138), 6:50 (140), 6:50 (146), 6:05 (146)
HR zones: 9.5%, 52.4%, 38.2%, 0%, 0%

2.4 miles moderate

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:33, average pace 6:26/mile, HR 141.

Pace splits (ave. HR): 6:36 (130), 6:35 (150), 5:37 (150)
HR zones: 6.0%, 29.9%, 64.1%, 0%, 0%

3.1 miles hard, 2.8 miles easy

Ran home from work via Lock 27 and Anniesland Cross. 3.06 miles in 19:09, average pace 6:16/mile, HR 146.

Pace splits (ave. HR): 6:44 (134), 6:05 (150), 6:02 (154)
HR zones: 4.4%, 16.4%, 72.1%, 7.0%, 0%

In the evening I ran an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 21:16, average pace 7:43/mile, HR 135.

Pace splits (ave. HR): 8:07 (133), 7:32 (134), 7:27 (140)
HR zones: 2.5%, 72.4%, 25.1%, 0%, 0%

2.4 miles hard

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:10, average pace 6:16/mile, HR 147.

Pace splits (ave. HR): 6:28 (134), 6:24 (155), 5:29 (159)
HR zones: 4.5%, 17.9%, 62.1%, 15.5%, 0%

2.4 miles moderate

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:34, average pace 6:26/mile, HR 151.

Pace splits (ave. HR): 6:34 (140), 6:35 (158), 5:44 (162)
HR zones: 3.2%, 7.1%, 62.4%, 27.3%, 0%

2.4 miles moderate, 3.2 miles easy

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:41, average pace 6:29/mile, HR 149.

Pace splits (ave. HR): 6:34 (142), 6:34 (156), 6:02 (153)
HR zones: 4.0%, 6.9%, 84.7%, 4.4%, 0%

In the evening I ran an easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll, starting and finishing at Bearsden Asda. 3.24 miles in 23:45, average pace 7:20/mile, HR readings dubious.

Pace splits: 7:51, 7:15, 6:59, 7:04

 

3.5 miles easy

Went out in the morning for a run along Bellshaugh Road, all the way up the footpath to the canal, along to Lock 27 and home via Anniesland Cross and Cleveden Drive. 3.48 miles in 26:41, average pace 7:39/mile, HR readings dubious.

Pace splits: 8:11, 7:16, 7:40, 7:21
Weekly total: 24 miles

7.8 miles steady

Went out in the afternoon for a run down Kirklee Road, along Great Western Road to the entrance to the retail park, and back again. 7.80 miles in 54:23, average pace 6:58/mile, HR 142.

Pace splits (ave. HR): 7:01 (128), 7:00 (136), 6:52 (148), 6:53 (148), 7:00 (148), 6:57 (143), 7:11 (140), 6:53 (146)
HR zones: 1.7%, 27.7%, 70.3%, 0.3%, 0%

2.1 miles steady

Ran home from work via Maryhill Road and Garrioch Road. 2.14 miles in 14:33, average pace 6:49/mile, HR 138.

Pace splits (ave. HR): 6:52 (134), 6:45 (141), 6:54 (142)
HR zones: 3.7%, 46.0%, 50.3%, 0%, 0%

3.1 miles moderate

Ran home from work via Lock 27 and Anniesland Cross. 3.06 miles in 19:58, average pace 6:32/mile, HR 148.

Pace splits (ave. HR): 6:47 (135), 6:29 (154), 6:23 (156)
HR zones: 5.3%, 12.2%, 72.7%, 9.8%, 0%

2.4 miles hard

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 14:38, a new PB for this particular route. Average pace 6:03/mile, HR 153.

Pace splits (ave. HR): 6:09 (138), 6:14 (162), 5:21 (168)
HR zones: 4.4%, 10.0%, 38.2%, 47.4%, 0%

2.4 miles hard

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:23, average pace 6:22/mile, HR 151.

Pace splits (ave. HR): 6:32 (136), 6:31 (158), 5:36 (172)
HR zones: 5.0%, 17.8%, 49.4%, 27.8%, 0%

2.4 miles hard

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:26, average pace 6:23/mile, HR 146.

Pace splits (ave. HR): 6:30 (135), 6:29 (155), 5:38 (157)
HR zones: 5.6%, 17.7%, 68.7%, 8.0%, 0%

4.7 miles steady

Ran down Kirklee Road and along Great Western Road to Fulton Street, and back via Bearsden Road and Anniesland Cross. 4.68 miles in 31:43, average pace 6:47/mile, HR 141.

Pace splits (ave. HR): 7:12 (126), 6:49 (136), 6:37 (145), 6:42 (150), 6:28 (154)
HR zones: 2.7%, 40.9%, 56.1%, 0.3%, 0%
Weekly total: 30 miles

4 miles easy

Ran along Bellshaugh Road, all the way up the footpath to the canal, then along to Lock 27 and home via Anniesland Cross, Dorchester Avenue, Cleveden Road and Winton Drive. 3.98 miles in 29:49, average pace 7:30/mile, HR 133.

Pace splits (ave. HR): 8:00 (120), 7:15 (134), 7:35 (137), 7:09 (141)
HR zones: 13.2%, 74.3%, 10.3%, 0.5%, 1.6%

2.4 miles moderate

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 16:12, average pace 6:42/mile, HR 143.

Pace splits (ave. HR): 6:40 (132), 6:56 (150), 6:12 (149)
HR zones: 4.9%, 32.7%, 60.7%, 1.6%, 0%

3.1 miles moderate, 3.2 miles easy

Ran home from work via Lock 27 and Anniesland Cross. 3.06 miles in 20:02, average pace 6:33/mile, HR 143.

Pace splits (ave. HR): 7:03 (133), 6:30 (144), 6:13 (153)
HR zones: 4.4%, 20.8%, 74.5%, 0.3%, 0%

In the evening I ran an easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll, starting and finishing at Bearsden Asda. 3.24 miles in 24:15, average pace 7:29/mile, HR 139.

Pace splits (ave. HR): 7:55 (132), 7:31 (140), 7:08 (144), 7:05 (150)
HR zones: 3.1%, 40.1%, 56.8%, 0%, 0%

2.4 miles hard, 2.8 miles easy

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:17, average pace 6:19/mile, HR 150.

Pace splits (ave. HR): 6:22 (138), 6:29 (158), 5:29 (164)
HR zones: 4.3%, 9.3%, 58.7%, 27.8%, 0%

In the evening I ran the usual easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 20:39, average pace 7:31/mile, HR 144.

Pace splits (ave. HR): 7:51 (137), 7:22 (144), 7:14 (153)
HR zones: 2.2%, 25.7%, 70.0%, 2.2%, 0%

2.4 miles hard

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:30, average pace 6:24/mile, HR 147.

Pace splits (ave. HR): 6:35 (135), 6:34 (155), 5:33 (160)
HR zones: 4.1%, 22.4%, 61.0%, 12.6%, 0%

2.4 miles moderate, 2.8 miles easy

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:45, average pace 6:31/mile, HR 145.

Pace splits (ave. HR): 6:30 (134), 6:46 (152), 5:52 (155)
HR zones: 4.8%, 23.8%, 66.6%, 4.9%, 0%

In the evening I ran an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 20:15, average pace 7:23/mile, HR 140.

Pace splits (ave. HR): 7:43 (135), 7:10 (141), 7:12 (146)
HR zones: 4.0%, 26.7%, 69.3%, 0%, 0%

7.4 miles steady

Went out in the morning for a loop of Kirklee Road, Great Western Road, Maryhill Road, Garscube Estate and Anniesland Cross. 7.44 miles in 53:36, average pace 7:12/mile, HR 144.

Pace splits (ave. HR): 7:49 (124), 7:16 (137), 7:05 (144), 7:09 (145), 7:05 (145), 7:07 (153), 7:08 (156), 6:38 (155)
HR zones: 2.3%, 22.7%, 70.1%, 4.9%, 0%
Weekly total: 32 miles

Parkrun 5K

Ran down to Victoria Park for another crack at the Parkrun, vaguely hopeful of beating 17 minutes although conscious that my weekly mileage still wasn't back to what it should be. On the way there I ran a mini-fartlek to stretch the legs a bit. From the start I was in a group of three taking on the pace, and despite intending to run more sensibly than last time, I checked my pace on the far side of the pond and it was once again inside 5-minute miles. Eased off a little and was soon in second place with the leader not too far ahead, but I couldn't do anything to close the gap, and sub-17 was also out of the question after the second lap. I finished 10 seconds adrift in 17:18, 17 seconds down on my previous attempt, giving me an average pace of 5:34/mile. Ran back home to warm down. Warm-up and warm-down were 2.14 miles and 2.07 miles respectively.

Pace splits: 5:19, 5:38, 5:44, 5:17

2.1 miles steady

Ran home from work via Maryhill Road and Garrioch Road. 2.14 miles in 15:10, average pace 7:05/mile, HR 142.

Pace splits (ave. HR): 7:12 (136), 6:56 (147), 7:29 (145)
HR zones: 7.3%, 17.0%, 75.7%, 0%, 0%

3.1 miles moderate

Ran home from work via Lock 27 and Anniesland Cross. 3.06 miles in 20:12, average pace 6:37/mile, HR 146.

Pace splits (ave. HR): 6:56 (136), 6:33 (147), 6:21 (155)
HR zones: 4.2%, 16.1%, 79.7%, 0%, 0%

2.4 miles hard, 2.8 miles slow

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 15:19, average pace 6:20/mile, HR 147.

Pace splits (ave. HR): 6:32 (135), 6:23 (155), 5:39 (158)
HR zones: 4.7%, 15.7%, 65.4%, 14.3%, 0%

In the evening I ran an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 21:19, average pace 7:46/mile, HR 138.

Pace splits (ave. HR): 8:10 (132), 7:35 (139), 7:28 (147)
HR zones: 3.4%, 40.3%, 56.3%, 0%, 0%

2.4 miles moderate

Ran home from work via Maryhill Road, Cleveden Road and Winton Drive. 2.42 miles in 16:14, average pace 6:42/mile, HR 142.

Pace splits (ave. HR): 6:52 (132), 6:55 (148), 5:44 (152)
HR zones: 5.5%, 21.5%, 73.0%, 0%, 0%

2.1 miles hard, 2 miles easy

Ran home from work via Maryhill Road and Garrioch Road. 2.14 miles in 13:16, average pace 6:12/mile, HR 147.

Pace splits (ave. HR): 6:23 (137), 6:01 (156), 6:06 (160)
HR zones: 4.9%, 12.8%, 78.3%, 4.0%, 0%

In the evening I ran a loop of Kirklee Road, Queen Margaret Drive and Shakespeare Street. 1.97 miles in 15:07, average pace 7:42/mile, HR 131.

Pace splits (ave. HR): 7:49 (127), 7:34 (135)
HR zones: 5.7%, 80.6%, 13.7%, 0%, 0%

7.1 miles steady, 2 miles hard

Went out in the morning for a loop of Kirklee Road, North Woodside Road, Maryhill Road, Garscube Estate and Anniesland Cross. 7.05 miles in 48:16, average pace 6:51/mile, HR 148.

Pace splits (ave. HR): 7:03 (131), 7:02 (143), 6:47 (146), 6:42 (151), 6:52 (154), 6:42 (157), 6:46 (157)
HR zones: 1.5%, 15.1%, 76.1%, 7.3%, 0%

In the afternoon I tried to run a fast loop of Kirklee Road, Queen Margaret Drive and Shakespeare Street in the Skechers Resistance Runners. 1.97 miles in 12:36, average pace 6:23/mile, HR 149.

Pace splits (ave. HR): 6:48 (139), 5:58 (161)
HR zones: 4.6%, 16.1%, 41.0%, 38.2%, 0%
Weekly total: 31 miles

3.5 miles easy

Ran along Bellshaugh Road, all the way up the footpath to the canal, then along to Lock 27 and home via Anniesland Cross and Cleveden Drive. 3.48 miles in 26:10, average pace 7:35/mile, HR 135.

Pace splits (ave. HR): 7:48 (127), 7:11 (138), 7:30 (140), 7:33 (141)
HR zones: 4.3%, 61.7%, 33.9%, 0%, 0%

2.1 miles hard

Ran home from work via Maryhill Road and Garrioch Road. 2.14 miles in 13:21, average pace 6:15/mile, HR 147.

Pace splits (ave. HR): 6:39 (137), 5:56 (155), 5:41 (163)
HR zones: 5.1%, 13.1%, 67.5%, 14.2%, 0%

3.1 miles hard

Ran home from work via Anniesland Cross and Kirklee Road in almost exactly the same time as yesterday. 3.06 miles in 19:28, average pace 6:22/mile, HR 146.

Pace splits (ave. HR): 6:53 (131), 6:14 (147), 6:02 (160)
HR zones: 5.1%, 22.7%, 56.8%, 15.4%, 0%

3.1 miles hard, 2.8 miles slow

Ran home from work via Anniesland Cross and Kirklee Road. 3.06 miles in 19:27, average pace 6:21/mile, HR 148.

Pace splits (ave. HR): 6:38 (135), 6:21 (150), 6:06 (160)
HR zones: 4.6%, 12.4%, 67.3%, 15.7%, 0%

In the evening I ran the usual easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 21:30, average pace 7:49/mile, HR 140.

Pace splits (ave. HR): 8:10 (135), 7:43 (140), 7:28 (149)
HR zones: 2.9%, 37.9%, 59.2%, 0%, 0%

2.8 miles easy

Went out in the evening for the usual easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 20:59, average pace 7:37/mile, HR 130.

Pace splits (ave. HR): 8:04 (125), 7:25 (129), 7:20 (138)
HR zones: 16.4%, 66.3%, 17.2%, 0%, 0%

2.1 miles hard, 2.8 miles slow

Ran home from work via Maryhill Road and Garrioch Road. 2.14 miles in 13:36, average pace 6:22/mile, HR 145.

Pace splits (ave. HR): 6:37 (134), 6:09 (154), 6:06 (160)
HR zones: 6.2%, 19.4%, 69.5%, 4.9%, 0%

In the evening I ran an easy loop of Winton Road, Dorchester Avenue and Cleveden Drive. 2.75 miles in 22:25, average pace 8:08/mile, HR 135.

Pace splits (ave. HR): 8:22 (133), 8:07 (133), 7:51 (142)
HR zones: 2.9%, 63.5%, 33.6%, 0%, 0%

5.9 miles moderate

In the morning I ran a loop of Garrioch Road, Canniesburn Toll, Anniesland Cross and Kirklee Road. 5.86 miles in 39:13, average pace 6:42/mile. HR readings unreliable.

Pace splits: 7:12, 6:45, 6:46, 6:36, 6:32, 6:14
Weekly total: 16 miles

3.9 miles hard

Went out in the late afternoon for a faster loop of Cleveden Drive, Great Western Road, St George's Cross and Shakespeare Street. 3.92 miles in 25:07, average pace 6:24/mile, HR 148.

Pace splits (ave. HR): 6:52 (130), 6:19 (148), 6:23 (157), 6:01 (161)
HR zones: 5.9%, 14.5%, 62.4%, 17.2%, 0%

3.4 miles steady

Went out in the late afternoon for a loop of Kirklee Road, St George's Cross and Shakespeare Street. 3.38 miles in 23:56, average pace 7:05/mile, HR 129.

Pace splits (ave. HR): 7:11 (122), 7:01 (133), 7:02 (134), 7:04 (129)
HR zones: 11.4%, 72.1%, 16.4%, 0%, 0%

2.8 miles steady

Went out in the late afternoon for a loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 19:56, average pace 7:14/mile, HR 130.

Pace splits (ave. HR): 7:24 (129), 7:17 (125), 6:57 (140)
HR zones: 16.1%, 64.7%, 19.1%, 0%, 0%

2.8 miles slow

Went out in the morning for an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 21:43, average pace 7:53/mile, HR 130.

Pace splits (ave. HR): 8:16 (127), 7:41 (129), 7:39 (133)
HR zones: 7.8%, 91.3%, 0.9%, 0%, 0%
Weekly total: 15 miles

3.5 miles easy, 3.4 miles hard

In the morning I ran along Bellshaugh Road, along the footpath all the way to the canal and down to Lock 27, then home via Anniesland Cross and Cleveden Drive. 3.48 miles in 26:18, average pace 7:33/mile. HR readings looked unreliable.

Pace splits: 7:58, 7:19, 7:40, 6:53

I went back out in the late afternoon for a fast loop of Kirklee Road, St George's Cross and Shakespeare Street. 3.38 miles in 20:18, average pace 6:00/mile. HR readings again unreliable.

Pace splits: 6:18, 6:02, 5:50, 5:31

2.8 miles easy, 2.5 miles steady

Went out at lunchtime for an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 20:12, average pace 7:20/mile, HR 136.

Pace splits (ave. HR): 7:51 (126), 6:59 (138), 7:07 (148)
HR zones: 11.6%, 41.0%, 46.8%, 0.6%, 0%

In the evening I ran a loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 17:12, average pace 6:55/mile, HR 141.

Pace splits (ave. HR): 7:16 (133), 6:37 (146), 6:47 (147)
HR zones: 3.8%, 42.0%, 51.9%, 2.3%, 0%

2.8 miles slow

Went out in the morning for an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 22:18, average pace 8:06/mile, HR 129.

Pace splits (ave. HR): 8:31 (123), 7:58 (128), 7:43 (138)
HR zones: 14.9%, 78.3%, 6.7%, 0%, 0%
Weekly total: 18 miles

Parkrun 5K

Took part in the inaugural Victoria Parkrun, aiming for sub-17 minutes, the point at which I would look into joining a club. Got off to a fast start with a small leading pack, possibly lured into it by a slightly downhill start. As we ran along the far side of the pond, at about 600m, I looked at my Garmin and saw my mile pace was inside 5 minutes, which took me a few seconds to process. I slowed down slightly but knew I had gone out much too fast. On the second lap I dropped into 4th place with no prospect of hanging on. The third was tougher still, and towards the end I felt like I was hardly moving, with sub-17 rapidly slipping away. The finish came after a long straight and a left turn, and arrived slightly quicker than I had been expecting otherwise I might have tried to pick up the pace a bit sooner. Finished in a frustrating 17:01, average pace 5:30/mile. Ran a 1.14-mile warm-down afterwards.

Pace splits: 5:14, 5:30, 5:43, 5:23

2.1 miles hard, 2.2 miles slow

Ran home from work via the Kelvin Walkway, 2.11 miles in 13:08, average pace 6:14/mile, HR 145.

Pace splits (ave. HR): 6:35 (133), 5:57 (156), 5:34 (159)
HR zones: 7.6%, 21.2%, 69.4%, 1.8%, 0%

In the evening I ran an easy loop of Kirklee Road, Queen Margaret Drive and Garrioch Road. 2.15 miles in 16:57, average pace 7:53/mile, HR 131.

Pace splits (ave. HR): 8:04 (125), 7:40 (134), 8:07 (148)
HR zones: 5.9%, 84.0%, 10.1%, 0%, 0%

2.1 miles hard, 2.5 miles slow

Ran home from work via the Kelvin Walkway, 2.11 miles in 12:41, average pace 6:01/mile, HR 151.

Pace splits (ave. HR): 6:13 (141), 5:45 (160), 6:35 (166)
HR zones: 6.2%, 5.9%, 58.6%, 29.3%, 0%

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 19:27, average pace 7:48/mile, HR 138.

Pace splits (ave. HR): 8:10 (132), 7:33 (141), 7:32 (145)
HR zones: 5.1%, 42.0%, 52.9%, 0%, 0%

2.1 miles hard

Ran home from work via the Kelvin Walkway. 2.11 miles in 13:16, average pace 6:17/mile, HR 148.

Pace splits (ave. HR): 6:46 (136), 5:52 (159), 5:28 (165)
HR zones: 4.3%, 24.6%, 45.6%, 25.5%, 0%

5.2 miles moderate

Ran a loop of Garrioch Road, Garscube Estate, Anniesland Cross and Kirklee Road. 5.22 miles in 34:48, average pace 6:40/mile, HR 146.

Pace splits (ave. HR): 7:07 (126), 6:39 (146), 6:34 (155), 6:26 (153), 6:44 (153), 5:55 (151)
HR zones: 3.0%, 17.3%, 73.2%, 6.5%, 0%
Weekly total: 19 miles

2.8 miles easy, 3.8 miles easy

Went out in the morning for an easy loop of Winton Drive, Dorchester Avenue and Cleveden Drive. 2.75 miles in 20:56, average pace 7:36/mile, HR 129.

Pace splits (ave. HR): 7:51 (132), 7:17 (134), 7:36 (125)
HR zones: 6.8%, 86.5%, 6.7%, 0%, 0%

In the afternoon I ran down the Kelvin Walkway and along Garriochmill Road, then up Grovepark Street and Baird's Brae and onto the canal, heading home down Shakespeare Street. 3.78 miles in 27:48, average pace 7:22/mile, HR 135.

Pace splits (ave. HR): 7:35 (118), 7:35 (135), 7:08 (141), 7:05 (150)
HR zones: 9.1%, 52.6%, 37.1%, 1.3%, 0%

2.1 miles hard

Ran home from work via the Kelvin Walkway, 2.11 miles in 12:34, average pace 5:58/mile, HR 156.

Pace splits (ave. HR): 6:08 (151), 5:38 (163), 6:13 (171)
HR zones: 3.8%, 6.4%, 31.3%, 58.5%, 0%

2.2 miles hard

Ran home from work via Garrioch Road and Wyndham Street. 2.22 miles in 14:16, average pace 6:25/mile. Still couldn't find HR strap.

Pace splits: 6:42, 6:08, 5:58

2.1 miles steady

Ran home from work via the Kelvin Walkway, now just 2.11 miles after moving. Time was 14:26 for a 6:51/mile average. Couldn't find HR strap. After getting home, I ran an extra 0.45 miles to the post box and back.

Pace splits: 7:08, 6:29, 6:46

2.67 miles hard

Had one last attempt at setting a PB for the 2.67 mile route home from work, but didn't quite manage it, finishing in 15:26 for an average pace of 5:47/mile, HR 159. Seemed to do something to my hip in the process so decided I could do with a few days off, bringing the streak to an end at 104 days.

Pace splits (ave. HR): 6:06 (149), 5:44 (164), 5:22 (169)
HR zones: 2.1%, 2.5%, 31.5%, 63.9%, 0%
Weekly total: 11 miles

2.7 miles hard

Ran the 2.67 miles home from work in 15:35, average pace 5:50/mile, HR 154.

Pace splits (ave. HR): 6:13 (141), 5:45 (159), 5:26 (167)
HR zones: 3.4%, 8.4%, 46.6%, 41.5%, 0%

3.2 miles hard, 2.5 miles slow

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.20 miles in 20:28, average pace 6:24/mile, HR 144.

Pace splits (ave. HR): 6:56 (129), 6:18 (147), 6:01 (157), 6:03 (158)
HR zones: 5.0%, 21.3%, 65.6%, 8.1%, 0%

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.49 miles in 19:43, average pace 7:56/mile, HR 129.

Pace splits (ave. HR): 8:15 (126), 7:44 (129), 7:41 (135)
HR zones: 7.0%, 86.6%, 6.4%, 0%, 0%

3.6 miles slow, 8 miles easy

Went out in the morning for an easy loop of Shakespeare Street, Addison Road, Kirklee Place and North Woodside Road. 3.64 miles in 29:06, average pace 8:00/mile. HR readings dubious, probably due to chest strap problems.

Pace splits: 8:24, 8:00, 7:45, 7:45

In the afternoon I ran down St George's Road, across the new pedestrian bridge over the motorway, down Brown Street and along the Clyde to Rutherglen Bridge, before heading back the same way. 8.01 miles in 58:45, average pace 7:20/mile. HR readings dubious again.

Pace splits: 7:51, 7:10, 7:19, 7:11, 7:12, 7:20, 7:25, 7:14
Weekly total: 36 miles

3 miles easy

Made it to 100 consecutive days of 2.5 miles or more with an easy loop of Ruchill Park, Shuna Crescent and Maryhill Road, starting and finishing via Grovepark Street. 3.04 miles in 23:29, average pace 7:43/mile, HR 133.

Pace splits (ave. HR): 8:19 (131), 7:31 (132), 7:20 (136)
HR zones: 3.8%, 82.9%, 13.3%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 15:36, average pace 5:51/mile, HR 153. Made an attempt on my PB by running the first mile faster than usual in the hope that this would save the extra seconds I needed, but it just seemed to make the second mile even tougher.


Pace splits (ave. HR): 6:06 (141), 5:54 (158), 5:18 (168)
HR zones: 3.5%, 8.8%, 52.7%, 35.0%, 0%

2.5 miles hard

Went out in the late evening for a quick loop of Queen Margaret Drive and North Woodside Road, mainly to keep the streak going. 2.50 miles in 15:55, average pace 6:23/mile, HR 145.


Pace splits (ave. HR): 6:44 (135), 6:12 (150), 6:01 (157)
HR zones: 3.4%, 20.8%, 71.5%, 4.3%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 15:24, average pace 5:46/mile, HR 154. Just a few seconds outside my PB but third time inside 15:30.


Pace splits (ave. HR): 6:12 (139), 5:41 (160), 5:16 (169)
HR zones: 3.9%, 8.3%, 46.8%, 41.0%, 0%

2.7 miles hard, 3.6 miles easy

Ran the 2.67 miles home from work in 15:39, average pace 5:52/mile, HR 151.


Pace splits (ave. HR): 6:17 (138), 5:52 (157), 5:14 (165)
HR zones: 4.3%, 8.2%, 53.4%, 34.2%, 0%


In the evening I ran an easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 27:01, average pace 7:25/mile, HR 141.


Pace splits (ave. HR): 7:47 (132), 7:27 (139), 7:08 (148), 7:14 (147)
HR zones: 1.9%, 44.6%, 53.5%, 0%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 16:05, average pace 6:02/mile, HR 150.


Pace splits (ave. HR): 6:15 (140), 6:02 (155), 5:27 (161)
HR zones: 4.4%, 6.2%, 73.4%, 16.1%, 0%


In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 33:37, average pace 7:23/mile, HR 142.


Pace splits (ave. HR): 7:37 (132), 7:48 (144), 7:05 (144), 7:06 (145), 7:12 (147)
HR zones: 1.3%, 32.7%, 66.0%, 0%, 0%

11.3 miles steady

Ran down North Woodside Road and down to the Kelvin Walkway, through Kelvingrove Park and Yorkhill to the Clyde. The walkway was partially closed due to storm damage so I had to take a detour via the Millennium Bridge. Continued through Glasgow Green and turned around at Dalmarnock railway bridge, heading back home via Brown Street and St George's Road. 11.30 miles in 1:18:42, average pace 6:58/mile, HR 145. Picked it up towards the end to get my mile average inside 7 minutes.

Pace splits (ave. HR): 7:28 (124), 7:14 (136), 7:09 (144), 6:51 (154), 6:53 (149), 6:52 (146), 6:54 (147), 6:55 (147), 6:44 (149), 6:55 (150), 6:52 (152), 6:19 (156)
HR zones: 2.4%, 20.9%, 73.0%, 3.8%, 0%
Weekly total: 40 miles

3 miles easy

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, starting and finishing via Grovepark Street. 3.04 miles in 23:13, average pace 7:38/mile, HR 133.

Pace splits (ave. HR): 8:17 (130), 7:20 (136), 7:15 (136), 7:49 (129)
HR zones: 4.7%, 77.8%, 17.4%, 0%, 0%

2.5 miles steady

Ran a loop of Queen Margaret Drive and North Woodside Road. 2.50 miles in 17:16, average pace 6:54/mile, HR 135.

Pace splits (ave. HR): 7:13 (129), 6:42 (139), 6:39 (143)
HR zones: 4.1%, 66.1%, 29.8%, 0%, 0%

3.2 miles moderate

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.20 miles in 20:42, average pace 6:28/mile, HR 147.

Pace splits (ave. HR): 6:45 (133), 6:17 (152), 6:16 (157), 6:32 (151)
HR zones: 4.1%, 16.4%, 70.6%, 8.9%, 0%

2.7 miles hard, 3.6 miles steady

Ran the 2.67 miles home from work in 16:20, average pace 6:08/mile, HR 147.

Pace splits (ave. HR): 6:36 (132), 5:58 (154), 5:37 (162)
HR zones: 5.0%, 23.9%, 51.1%, 20.0%, 0%

In the evening I ran another loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 25:43, average pace 7:03/mile, HR 138.

Pace splits (ave. HR): 7:35 (131), 6:53 (138), 6:54 (141), 6:45 (147)
HR zones: 2.6%, 53.5%, 43.9%, 0%, 0%

2.7 miles hard, 3.6 miles easy

Ran the 2.67 miles home from work in 15:54, average pace 5:57/mile, HR 148.

Pace splits (ave. HR): 6:25 (131), 5:50 (155), 5:26 (166)
HR zones: 6.1%, 20.8%, 46.8%, 26.4%, 0%

In the evening I ran an easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 27:32, average pace 7:34/mile, HR 134.

Pace splits (ave. HR): 8:02 (127), 7:28 (132), 7:23 (138), 7:16 (141)
HR zones: 3.6%, 76.0%, 20.4%, 0%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 15:31, average pace 5:49/mile, HR 155.

Pace splits (ave. HR): 6:01 (143), 5:49 (162), 5:32 (165)
HR zones: 4.4%, 4.0%, 40.8%, 50.8%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 34:05, average pace 7:29/mile, HR 138.

Pace splits (ave. HR): 7:39 (131), 7:42 (141), 7:18 (135), 7:23 (139), 7:17 (144)
HR zones: 2.2%, 58.7%, 39.2%, 0%, 0%

4.1 miles slow, 7.7 miles moderate

In the morning I ran down to Cowcaddens and up onto the canal, then back home via Shakespeare Street and Grovepark Street. 4.06 miles in 31:44, average pace 7:49/mile, HR 128.

Pace splits (ave. HR): 8:22 (122), 7:47 (127), 7:36 (131), 7:28 (134)
HR zones: 8.0%, 89.7%, 2.4%, 0%, 0%

In the afternoon I ran a loop of Canniesburn Toll, Anniesland Cross and Napiershall Street. 7.67 miles in 50:41, average pace 6:37/mile, HR 146.

Pace splits (ave. HR): 7:09 (128), 6:33 (143), 6:26 (144), 6:42 (150), 6:19 (153), 6:46 (152), 6:20 (154), 6:38 (152)
HR zones: 1.8%, 15.7%, 82.5%, 0%, 0%
Weekly total: 44 miles

2.9 miles slow, 3.6 miles easy

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, finishing via Grovepark Street. 2.87 miles in 23:27, average pace 8:10/mile, HR 124.

Pace splits (ave. HR): 8:32 (125), 7:57 (122), 7:59 (124)
HR zones: 26.4%, 68.3%, 5.3%, 0%, 0%

In the afternoon I ran an easy loop of Shakepeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 27:17, average pace 7:30/mile, HR 128.

Pace splits (ave. HR): 7:30 (125), 7:26 (127), 7:28 (129), 7:37 (130)
HR zones: 4.9%, 95.1%, 0%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in a new PB of 15:20, average pace 5:45/mile, HR 161.

Pace splits (ave. HR): 6:16 (150), 5:30 (167), 5:21 (172)
HR zones: 2.8%, 2.7%, 20.8%, 73.7%, 0%

4.3 miles moderate, 3.2 miles slow

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:26, average pace 6:39/mile, HR 143.

Pace splits (ave. HR): 7:21 (127), 6:41 (142), 6:31 (148), 6:15 (153), 5:56 (157)
HR zones: 5.5%, 18.6%, 75.9%, 0%, 0%

In the evening I ran an easy loop of Avenuepark Street, Kirklee Place, the Botanic Gardens and Napiershall Street. 3.15 miles in 25:19, average pace 8:01/mile, HR 131.

Pace splits (ave. HR): 8:07 (134), 8:03 (131), 7:51 (128), 8:26 (135)
HR zones: 3.7%, 85.8%, 10.5%, 0%, 0%

2.7 miles hard, 3.6 miles steady

Ran the 2.67 miles home from work in 15:58, average pace 5:59/mile, HR 154.

Pace splits (ave. HR): 6:28 (143), 5:48 (158), 5:33 (165)
HR zones: 2.0%, 4.8%, 55.3%, 37.9%, 0%

In the evening I ran another loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 24:41, average pace 6:47/mile, HR 141. Picked it up over the last mile or so to try to get inside 6:45/mile, but the slow first mile had given me too much to do.

Pace splits (ave. HR): 7:31 (127), 6:42 (141), 6:26 (150), 6:19 (152)
HR zones: 3.8%, 38.6%, 57.3%, 0.3%, 0%

2.7 miles hard, 3.6 miles steady

Ran the 2.67 miles home from work in 16:29, average pace 6:10/mile. HR readings mangled again.

Pace splits: 6:32, 6:04, 5:45

In the evening I ran a steady loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 25:39, average pace 7:02/mile, HR 142.

Pace splits (ave. HR): 7:42 (131), 6:55 (146), 6:47 (149), 6:35 (147)
HR zones: 2.1%, 32.4%, 65.5%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:54, average pace 6:22/mile, HR 144.

Pace splits (ave. HR): 6:43 (136), 6:19 (146), 5:44 (156)
HR zones: 4.3%, 17.2%, 73.0%, 5.5%, 0%

3.6 miles slow, 5.5 miles easy

Went out in the morning for a loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 29:22, average pace 8:04/mile. HR readings mangled, most likely due to chest strap problems.

Pace splits: 8:24, 7:58, 7:55, 7:53

In the afternoon In the afternoon I ran up Maryhill Road and onto the canal at the fire station, then down Dorchester Avenue and home via Napiershall Street. 5.52 miles in 41:45, average pace 7:34/mile. HR readings mangled again.

Pace splits: 8:01, 7:38, 7:35, 7:27, 7:11, 7:22
Weekly total: 42 miles 

2.9 miles slow, 4.3 miles steady

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, finishing via Grovepark Street. 2.87 miles in 22:44, average pace 7:56/mile, HR 150. HR readings look unlikely, chest strap may have been too loose.

Pace splits (ave. HR): 8:25 (132), 7:47 (166), 7:34 (155)
HR zones: 4.1%, 21.0%, 43.6%, 27.3%, 4.0%

In the afternoon I ran up Maryhill Road to the locks, then onto the canal, back down the footpath beside the Kelvin, down Ford Road, through the Botanic Gardens and home via North Woodside Road. 4.25 miles in 29:23, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:21 (126), 6:43 (150), 6:52 (151), 6:37 (145), 7:03 (143)
HR zones: 3.6%, 27.7%, 64.0%, 4.7%, 0%

2.7 miles hard, 1.1 miles easy, 1 miles steady

Ran the 2.67 miles home from work in 16:35, average pace 6:13/mile, HR 149.

Pace splits (ave. HR): 6:38 (139), 6:11 (153), 5:37 (159)
HR zones: 5.4%, 10.5%, 64.1%, 20.0%, 0%

In the evening I ran across to Safestore and back, realising on the way back that I didn't need to run right round the building.

1.06 miles in 7:55, average pace 7:29/mile, HR 136
Pace splits (ave. HR): 7:31 (135), 6:46 (143)
HR zones: 10.9%, 42.5%, 46.5%, 0%, 0%

1.02 miles in 7:11, average pace 7:03/mile, HR 134
Pace splits (ave. HR): 7:03 (134)
HR zones: 11.4%, 43.9%, 44.8%, 0%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:07, average pace 6:34/mile, HR 147.

Pace splits (ave. HR): 7:12 (129), 6:29 (147), 6:28 (153), 6:11 (157), 6:18 (159)
HR zones: 4.9%, 19.0%, 72.0%, 4.2%, 0%

2.7 miles hard, 3.6 miles slow

Ran the 2.67 miles home from work in a huge new PB of 15:25, knocking 25 seconds off my previous best. Average pace was 5:47/mile, HR 157.

Pace splits (ave. HR): 6:13 (143), 5:39 (164), 5:15 (171)
HR zones: 5.3%, 6.6%, 29.6%, 58.5%, 0%

In the evening I went out for an easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 30:00, average pace 8:14/mile, HR 139.

Pace splits (ave. HR): 8:42 (128), 8:14 (138), 8:00 (143), 7:53 (150)
HR zones: 2.7%, 64.1%, 25.7%, 7.6%, 0%

3.2 miles hard

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.19 miles in 20:12, average pace 6:19/mile, HR 148.

Pace splits (ave. HR): 6:39 (132), 6:10 (154), 6:12 (157), 6:07 (155)
HR zones: 3.6%, 17.2%, 70.0%, 9.1%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 16:19, average pace 6:07/mile, HR 146.

Pace splits (ave. HR): 6:25 (133), 6:06 (149), 5:41 (162)
HR zones: 4.6%, 26.0%, 48.8%, 20.5%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 34:52, average pace 7:39/mile, HR 130.

Pace splits (ave. HR): 8:07 (120), 7:52 (136), 7:20 (130), 7:31 (129), 7:15 (135)
HR zones: 9.4%, 78.2%, 12.5%, 0%, 0%

2.9 miles easy, 6.9 miles moderate

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, finishing via Grovepark Street. 2.87 miles in 21:08, average pace 7:22/mile, HR 134.

Pace splits (ave. HR): 8:01 (129), 7:09 (133), 6:53 (142)
HR zones: 6.9%, 61.0%, 32.1%, 0%, 0%

In the afternoon I ran a loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.94 miles in 45:56, average pace 6:37/mile, HR 146.

Pace splits (ave. HR): 7:24 (126), 6:50 (142), 6:19 (149), 6:32 (151), 6:32 (149), 6:29 (155), 6:12 (157)
HR zones: 2.1%, 19.6%, 75.8%, 2.4%, 0%
Weekly total: 48 miles

3.5 miles easy, 5.5 miles moderate

In the morning I ran an easy loop of Raeberry Street, the Botanic Gardens, Ford Road, Cleveden Drive and Napiershall Street. 3.52 miles in 25:51, average pace 7:20/mile, HR 136.

Pace splits (ave. HR): 7:46 (128), 7:27 (139), 6:59 (138), 6:57 (141)
HR zones: 6.5%, 62.0%, 31.5%, 0%, 0%

In the afternoon I ran up Maryhill Road and onto the canal at the fire station, then down Dorchester Avenue and home via Napiershall Street. 5.52 miles in 36:56, average pace 6:42/mile, HR 144.

Pace splits (ave. HR): 7:40 (129), 6:43 (141), 6:34 (144), 6:27 (150), 6:17 (152), 6:15 (157)
HR zones: 1.9%, 22.2%, 75.2%, 0.8%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:26, average pace 6:09/mile, HR 149.

Pace splits (ave. HR): 6:26 (138), 6:09 (154), 5:45 (159)
HR zones: 2.7%, 12.5%, 78.0%, 6.8%, 0%

4.3 miles moderate, 3.2 miles slow

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:00, average pace 6:32/mile, HR 153. HR readings look on the high side so the chest strap may have been too loose.

Pace splits (ave. HR): 7:00 (137), 6:31 (158), 6:25 (158), 6:18 (160), 6:11 (161)
HR zones: 2.4%, 6.9%, 59.0%, 30.4%, 1.3%

In the evening I ran a loop of Shakespeare Street, Kirklee Place, the Botanic Gardens and Napiershall Street. 3.22 miles in 25:20, average pace 7:52/mile, HR 146. HR readings still dubious.

Pace splits (ave. HR): 8:00 (143), 7:45 (146), 7:45 (149), 8:14 (144)
HR zones: 0.8%, 17.8%, 74.6%, 6.8%, 0%

2.7 miles hard, 3.6 miles slow

Ran the 2.67 miles home from work in 16:36, average pace 6:13/mile, HR 147.

Pace splits (ave. HR): 6:34 (135), 6:14 (152), 5:39 (159)
HR zones: 4.5%, 18.6%, 71.6%, 5.3%, 0%

In the evening I ran a loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.62 miles in 28:21, average pace 7:50/mile, HR 133.

Pace splits (ave. HR): 8:16 (126), 7:54 (132), 7:34 (137), 7:24 (140)
HR zones: 3.4%, 80.3%, 16.3%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:53, average pace 6:20/mile, HR 143.

Pace splits (ave. HR): 6:37 (133), 6:18 (146), 5:58 (154)
HR zones: 5.1%, 24.6%, 70.3%, 0%, 0%

2.5 miles easy, 2.7 miles hard, 4.6 miles easy

In the morning I ran an easy loop of Queen Margaret Drive and North Woodside Road. 2.50 miles in 19:16, average pace 7:43/mile, HR 127.

Pace splits (ave. HR): 8:09 (121), 7:27 (129), 7:21 (137)
HR zones: 14.0%, 84.4%, 1.6%, 0%, 0%

Ran the 2.67 miles home from work in 16:38, average pace 6:14/mile, HR 148.

Pace splits (ave. HR): 6:36 (137), 6:10 (154), 5:48 (158)
HR zones: 4.3%, 10.5%, 80.9%, 4.3%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 33:36, average pace 7:22/mile, HR 149.

Pace splits (ave. HR): 7:39 (143), 7:40 (153), 7:07 (150), 7:10 (150), 7:10 (148)
HR zones: 1.4%, 8.2%, 83.8%, 6.5%, 0%

9.3 miles easy, 3.6 miles easy

Went out before lunch for the same loop of Blairdardie and Canniesburn Road as last Sunday. 9.31 miles in 1:09:01, average pace 7:25/mile, HR 136.

Pace splits (ave. HR): 8:07 (124), 7:21 (133), 7:30 (132), 7:25 (136), 7:33 (139), 7:13 (138), 7:16 (141), 7:12 (139), 7:13 (140), 7:09 (139)
HR zones: 2.6%, 65.7%, 31.7%, 0%, 0%

In the afternoon I ran another loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 27:53, average pace 7:39/mile, HR 127.

Pace splits (ave. HR): 8:03 (125), 7:28 (129), 7:36 (127), 7:23 (129)
HR zones: 6.6%, 93.4%, 0%, 0%, 0%
Weekly total: 49 miles

Parkrun 5K, 5.5 miles easy

Drove out to Strathclyde Park for the Parkrun. When I got to the starting line and assessed the competition I thought I had a decent chance of first place, and my best bet would be to take it on from the start, so I went out fast and although I could hear footsteps close behind me, they started to recede after the first kilometre. There was a headwind in places, especially on the long run in, but when I glanced behind me in the closing stages I was safe enough, eventually winning by 9 seconds. Finishing time was 17:14, average pace 5:32/mile.

Pace splits: 5:27, 5:31, 5:40, 5:31

In the afternoon I ran up Maryhill Road and onto the canal at the fire station, then down Dorchester Avenue and home via Napiershall Street. 5.52 miles in 41:29, average pace 7:31/mile, HR 133.

Pace splits (ave. HR): 8:04 (125), 7:37 (133), 7:35 (130), 7:34 (136), 7:03 (140), 7:00 (142)
HR zones: 3.3%, 78.2%, 18.5%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:48, average pace 6:18/mile, HR 145.

Pace splits (ave. HR): 6:40 (132), 6:16 (149), 5:47 (160)
HR zones: 5.5%, 26.2%, 59.0%, 9.3%, 0%

4.3 miles steady

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 29:06, average pace 6:48/mile, HR 140.

Pace splits (ave. HR): 7:30 (125), 6:49 (136), 6:37 (146), 6:23 (150), 6:19 (155)
HR zones: 7.3%, 36.3%, 56.5%, 0%, 0%

2.7 miles hard, 3.6 miles slow

Ran the 2.67 miles home from work in 16:27, average pace 6:09/mile, HR 146.

Pace splits (ave. HR): 6:32 (130), 6:02 (152), 5:46 (161)
HR zones: 5.7%, 23.6%, 52.3%, 18.4%, 0%

In the evening I went out for another easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 28:50, average pace 7:55/mile, HR 130.

Pace splits (ave. HR): 8:14 (126), 7:43 (131), 7:50 (132), 7:49 (133)
HR zones: 2.4%, 96.0%, 1.7%, 0%, 0%

3.2 miles hard, 3.7 miles slow

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.19 miles in 20:06, average pace 6:18/mile, HR 148.

Pace splits (ave. HR): 6:44 (131), 6:10 (152), 6:01 (159), 6:14 (163)
HR zones: 4.1%, 17.0%, 62.6%, 16.3%, 0%

In the evening I went out for an easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.65 miles in 28:58, average pace 7:57/mile, HR 132.

Pace splits (ave. HR): 8:24 (125), 7:57 (130), 7:38 (138), 7:43 (138)
HR zones: 3.5%, 81.8%, 14.7%, 0%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 17:00, average pace 6:23/mile, HR 143.

Pace splits (ave. HR): 6:48 (137), 6:23 (146), 5:45 (151)
HR zones: 4.8%, 9.7%, 85.5%, 0%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 33:34, average pace 7:22/mile, HR 138.

Pace splits (ave. HR): 7:46 (129), 7:39 (141), 7:00 (138), 7:07 (138), 7:04 (145)
HR zones: 2.5%, 58.1%, 39.4%, 0%, 0%

3.6 miles easy, 9.3 miles steady

Went out in the morning for a loop of Shakespeare Street, Addison Road, Kirklee Place and North Woodside Road. 3.64 miles in 28:04, average pace 7:43/mile, HR 130.

Pace splits (ave. HR): 8:14 (124), 7:42 (131), 7:31 (131), 7:16 (136)
HR zones: 5.5%, 92.8%, 1.8%, 0%, 0%

In the afternoon I ran along Great Western Road, over the canal bridge at Blairdardie, and home via Canniesburn Road and Maryhill Road. 9.31 miles in 1:05:54, average pace 7:05/mile, HR 141.

Pace splits (ave. HR): 7:34 (126), 7:02 (138), 7:06 (139), 7:00 (142), 7:19 (145), 6:59 (142), 7:06 (147), 6:50 (146), 6:52 (146), 6:41 (148)
HR zones: 3.3%, 30.8%, 65.9%, 0%, 0%
Weekly total: 48 miles

3 miles steady, 5.4 miles steady

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, starting and finishing via Grovepark Street. 3.04 miles in 21:49, average pace 7:11/mile, HR 146.

Pace splits (ave. HR): 7:55 (136), 6:53 (153), 6:45 (149), 7:04 (147)
HR zones: 5.7%, 20.0%, 64.1%, 9.9%, 0.3%

In the afternoon I ran up Maryhill Road and onto the canal at the fire station, then down Dorchester Avenue and home via North Woodside Road. 5.42 miles in 37:27, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:39 (133), 6:48 (142), 6:50 (143), 6:48 (146), 6:37 (145), 6:39 (149)
HR zones: 2.4%, 18.5%, 79.1%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 15:53, average pace 5:57/mile, HR 155. It was only the second time I'd beaten 16 minutes but was a couple of seconds outside my PB, although this time I was quite a bit faster after the first mile.

Pace splits (ave. HR): 6:30 (141), 5:45 (162), 5:26 (170)
HR zones: 2.3%, 8.4%, 44.2%, 45.1%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:11, average pace 6:35/mile, HR 150.

Pace splits (ave. HR): 7:05 (137), 6:30 (148), 6:29 (155), 6:22 (157), 6:13 (161)
HR zones: 4.0%, 5.0%, 87.3%, 3.7%, 0%

2.7 miles hard, 3.6 miles steady

Ran the 2.67 miles home from work in 16:42, average pace 6:16/mile, HR 148.

Pace splits (ave. HR): 6:35 (141), 6:19 (148), 5:42 (159)
HR zones: 3.4%, 13.2%, 74.0%, 9.5%, 0%

In the evening I ran a loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 25:32, average pace 7:01/mile, HR 148.

Pace splits (ave. HR): 7:33 (146), 6:55 (153), 6:52 (146), 6:36 (149)
HR zones: 2.5%, 5.9%, 81.1%, 10.5%, 0%

3.2 miles moderate, 2.5 miles hard

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.20 miles in 21:28, average pace 6:43/mile, HR 144.

Pace splits (ave. HR): 7:15 (131), 6:31 (148), 6:23 (152), 6:39 (157)
HR zones: 4.1%, 21.0%, 74.4%, 0.5%, 0%

In the evening I ran a loop of Queen Margaret Drive and North Woodside Road but didn't start the Garmin properly until I had already passed the fire station. Recorded distance was 1.68 miles, time 10:30 for a 6:14/mile average.

Pace splits (ave. HR): 6:19 (152), 6:06 (162)
HR zones: 0%, 2.2%, 63.3%, 31.3%, 3.2%

2.7 miles hard, 4.6 miles steady

Ran the 2.67 miles home from work in 17:04, average pace 6:23/mile, HR 145.

Pace splits (ave. HR): 6:52 (135), 6:19 (150), 5:47 (156)
HR zones: 6.2%, 13.4%, 77.0%, 3.4%, 0%

In the evening I ran a loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 32:37, average pace 7:09/mile, HR 147.

Pace splits (ave. HR): 7:23 (143), 7:28 (149), 6:56 (145), 6:55 (148), 6:54 (150)
HR zones: 0.8%, 7.6%, 90.8%, 0.8%, 0%

2.9 miles easy, 8.7 miles steady

In the morning I ran up Firhill Road, through Ruchill Park, around Shuna Crescent and back home via Maryhill Road and Grovepark Street. 2.87 miles in 22:09, average pace 7:42/mile, HR 130.

Pace splits (ave. HR): 8:24 (122), 7:26 (136), 7:13 (132)
HR zones: 16.6%, 64.8%, 18.7%, 0%, 0%

Went back out in the afternoon for another loop of Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive. Picked it up after Hyndland Road when I saw I had a chance of finishing inside the hour. 8.74 miles in 59:46, average pace 6:50/mile, HR 144.

Pace splits (ave. HR): 7:15 (126), 6:58 (137), 6:51 (140), 6:56 (143), 6:44 (148), 6:56 (147), 6:51 (151), 6:28 (154), 6:25 (155)
HR zones: 3.6%, 26.8%, 69.6%, 0%, 0%
Weekly total: 43 miles

Parkrun 5K, 1.2 miles slow, 4.4 miles easy

Drove out to Strathclyde Park for the Parkrun, hoping to knock another chunk off my time, but the strong headwind in several places meant it was only a minor improvement. Finished 5th in 17:37, average pace 5:40/mile. Ran 1.15 miles up and down the lochside afterwards to warm down.

Pace splits: 5:37, 5:38, 5:45, 5:22

In the afternoon I ran a loop of Garrioch Road, Winton Drive and Napiershall Street. 4.37 miles in 32:47, average pace 7:31/mile, HR 136.

Pace splits (ave. HR): 8:14 (126), 7:18 (137), 7:30 (140), 7:07 (139), 7:12 (142)
HR zones: 5.0%, 71.9%, 23.1%, 0%, 0%

2.7 miles steady

Ran the 2.67 miles home from work in 18:16, average pace 6:51/mile, HR 139. Took it easy as I was planning to have a go at a Parkrun on Saturday morning.

Pace splits (ave. HR): 7:16 (130), 6:52 (142), 6:11 (149)
HR zones: 5.5%, 46.7%, 47.8%, 0%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:34, average pace 6:40/mile, HR 145.

Pace splits (ave. HR): 7:15 (130), 6:35 (142), 6:32 (153), 6:19 (155), 6:34 (158)
HR zones: 4.2%, 19.1%, 74.2%, 2.5%, 0%

2.7 miles hard, 3.4 miles easy

Ran the 2.67 miles home from work in 16:53, average pace 6:19/mile, HR 148.

Pace splits (ave. HR): 6:32 (138), 6:24 (152), 5:49 (158)
HR zones: 3.3%, 12.9%, 78.7%, 5.1%, 0%

In the evening I ran the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:17, average pace 7:31/mile, HR 136.

Pace splits (ave. HR): 8:00 (132), 7:27 (133), 7:10 (142), 7:22 (145)
HR zones: 4.7%, 53.5%, 41.7%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 17:05, average pace 6:25/mile, HR 145.

Pace splits (ave. HR): 6:45 (134), 6:24 (150), 5:57 (158)
HR zones: 4.4%, 21.8%, 69.0%, 4.9%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 17.05, average pace 6:24/mile, HR 147.

Pace splits (ave. HR): 6:46 (135), 6:23 (153), 5:52 (161)
HR zones: 4.3%, 19.5%, 63.2%, 13.0%, 0%

In the evening I ran the same loop of Mosshead Road, Drymen Road and Kilmardinny Avenue as last week. 4.56 miles in 34:06, average pace 7:29/mile, HR 142.

Pace splits (ave. HR): 8:01 (129), 7:48 (144), 7:12 (145), 7:04 (147), 7:14 (149)
HR zones: 3.9%, 25.7%, 70.4%, 0%, 0%

3.4 miles easy, 8.7 miles steady

Went out in the morning for the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:08, average pace 7:28/mile, HR 132.

Pace splits (ave. HR): 8:00 (127), 7:20 (134), 7:11 (133), 7:09 (137)
HR zones: 5.5%, 87.9%, 6.6%, 0%, 0%

In the afternoon I ran the same loop of Great Western Road, Lincoln Avenue, Danes Drive and North Woodside Road as last Sunday. 8.74 miles in 1:03:02, average pace 7:14/mile, HR 140. Still nowhere near beating the hour but I picked it up towards the end to try to get my average mile pace inside 7:15.

Pace splits (ave. HR): 7:35 (124), 7:13 (135), 7:14 (139), 7:24 (142), 7:03 (143), 7:19 (141), 7:29 (144), 7:03 (144), 6:35 (148)
HR zones: 3.7%, 35.3%, 61.0%, 0%, 0%
Weekly total: 47 miles

3 miles slow, 4.6 miles easy

Went out in the morning for the same loop of Ruchill Park, Shuna Crescent and Maryhill Road as last Sunday, except starting via Grovepark Street. 3.04 miles in 23:59, average pace 7:53/mile, HR 139.

Pace splits (ave. HR): 8:30 (132), 7:39 (143), 7:30 (144)
HR zones: 5.0%, 40.1%, 53.8%, 1.1%, 0%

In the afternoon I ran a loop of Shakespeare Street, Balcarres Avenue, Cleveden Road and Napiershall Street. 4.63 miles in 33:22, average pace 7:12/mile, HR 137.

Pace splits (ave. HR): 7:42 (128), 7:01 (135), 7:32 (140), 6:56 (139), 6:36 (144)
HR zones: 1.9%, 63.7%, 34.4%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:39, average pace 6:14/mile, HR 151.

Pace splits (ave. HR): 6:35 (140), 6:10 (157), 5:50 (161)
HR zones: 3.5%, 7.1%, 64.8%, 24.6%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:49, average pace 6:44/mile, HR 147.

Pace splits (ave. HR): 7:05 (134), 6:40 (147), 6:48 (152), 6:30 (155), 6:26 (157)
HR zones: 2.8%, 13.7%, 82.9%, 0.5%, 0%

2.7 miles hard, 4.7 miles slow

Ran the 2.67 miles home from work in a new PB of 15:51, breaking 16 minutes for the first time. Realised it was on the cards after the first mile and hated every second thereafter. Average pace 5:57/mile, HR 158.

Pace splits (ave. HR): 6:16 (141), 5:55 (167), 5:31 (174)
HR zones: 4.2%, 8.9%, 22.0%, 64.9%, 0%

In the evening I ran an old loop of Hyndland Road, Hyndland Street, Charing Cross and St George's Road as I had some documents to drop off in Partick. 4.65 miles in 37:17, average pace 8:01/mile, HR 139.

Pace splits (ave. HR): 8:09 (134), 8:05 (140), 7:57 (134), 7:58 (145), 7:57 (145)
HR zones: 2.5%, 39.2%, 58.3%, 0%, 0%

3.3 miles steady, 2.5 miles slow

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.25 miles in 22:11, average pace 6:50/mile, HR 145.

Pace splits (ave. HR): 7:13 (129), 6:44 (149), 6:28 (156), 7:07 (148)
HR zones: 4.4%, 21.6%, 70.2%, 3.7%, 0%

In the evening I ran an easy loop of Queen Margaret Drive and North Woodside Road in the Skechers Resistance Runners. 2.50 miles in 19:36, average pace 7:50/mile, HR 133.

Pace splits (ave. HR): 8:17 (127), 7:33 (136), 7:33 (140)
HR zones: 3.7%, 85.3%, 11.1%, 0%, 0%