Ran home from work via Lock 27 and the canal as far as the fire station in 28:20 for 4.28 miles, average pace 6:37/mile, HR 152.
Pace splits (ave. HR): 6:50 (137), 6:36 (152), 6:36 (158), 6:28 (161), 6:37 (161)
HR zones: 2.1%, 9.4%, 62.0%, 26.6%, 0%
Thursday 28 February 2013
Wednesday 27 February 2013
4.3 miles steady
Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 29:11, average pace 6:49/mile, HR 148.
Pace splits (ave. HR): 7:00 (137), 6:44 (149), 6:49 (152), 6:44 (153), 6:38 (155)
HR zones: 2.0%, 10.7%, 87.3%, 0%, 0%
Pace splits (ave. HR): 7:00 (137), 6:44 (149), 6:49 (152), 6:44 (153), 6:38 (155)
HR zones: 2.0%, 10.7%, 87.3%, 0%, 0%
Tuesday 26 February 2013
2.7 miles moderate, 4.7 miles slow
Ran home from work in 17:12 for 2.67 miles, average pace 6:27/mile, HR 150.
Pace splits (ave. HR): 6:38 (139), 6:23 (156), 6:17 (159)
HR zones: 2.9%, 7.1%, 80.6%, 9.4%, 0%
In the evening I ran an easy loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 40:50, average pace 8:47/mile, HR 129.
Pace splits (ave. HR): 8:54 (126), 8:39 (131), 8:43 (126), 8:48 (132), 8:57 (131)
HR zones: 8.4%, 90.8%, 0.7%, 0%, 0%
Pace splits (ave. HR): 6:38 (139), 6:23 (156), 6:17 (159)
HR zones: 2.9%, 7.1%, 80.6%, 9.4%, 0%
In the evening I ran an easy loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 40:50, average pace 8:47/mile, HR 129.
Pace splits (ave. HR): 8:54 (126), 8:39 (131), 8:43 (126), 8:48 (132), 8:57 (131)
HR zones: 8.4%, 90.8%, 0.7%, 0%, 0%
Monday 25 February 2013
2.7 miles moderate, 1.8 miles easy
Ran home from work via my summer route in 17:33 for 2.67 miles, average pace 6:35/mile, HR 149.
Pace splits (ave. HR): 6:42 (140), 6:37 (152), 6:21 (156)
HR zones: 2.7%, 6.2%, 89.6%, 1.6%, 0%
In the evening I took it easier with a shorter loop of Roman Road and Canniesburn Toll from Bearsden Asda, albeit wearing my Skechers Resistance Runners. 1.79 miles in 13:42, average pace 7:40/mile, HR 142.
Pace splits (ave. HR): 7:56 (139), 7:20 (146)
HR zones: 1.3%, 25.4%, 73.2%, 0%, 0%
Pace splits (ave. HR): 6:42 (140), 6:37 (152), 6:21 (156)
HR zones: 2.7%, 6.2%, 89.6%, 1.6%, 0%
In the evening I took it easier with a shorter loop of Roman Road and Canniesburn Toll from Bearsden Asda, albeit wearing my Skechers Resistance Runners. 1.79 miles in 13:42, average pace 7:40/mile, HR 142.
Pace splits (ave. HR): 7:56 (139), 7:20 (146)
HR zones: 1.3%, 25.4%, 73.2%, 0%, 0%
Sunday 24 February 2013
3.4 miles slow
Didn't seem to have made my foot injury any worse so I went out in the morning with Natasha for our usual short loop of Shakespeare Street and Napiershall Street. 3.36 miles in 28:53, average pace 8:35/mile, HR 125.
Pace splits (ave. HR): 8:58 (122), 8:35 (124), 8:20 (127), 8:17 (129)
HR zones: 13.8%, 86.2%, 0%, 0%, 0%
Weekly total: 27 miles
Pace splits (ave. HR): 8:58 (122), 8:35 (124), 8:20 (127), 8:17 (129)
HR zones: 13.8%, 86.2%, 0%, 0%, 0%
Weekly total: 27 miles
Saturday 23 February 2013
National XC Championships
I had allowed my name to be entered provisionally for this race and decided during the week to give it a go, on the premise that I could just treat it as an exceptionally hard training session. We had a significantly better squad out than last year but I thought I stood a good chance of being one of the counters for the team, even with the foot injury. Although conditions were fine, I couldn't risk running in spikes so I went with the Inov-8 Roclite 285. I got off to a fast start and was third for Garscube for a while before I started to struggle to maintain the pace, having found it as difficult as last year to climb the long hill behind Callendar House, and I dropped to fifth counter later in the lap.
The trail shoes were working out OK but I was suffering from lack of fitness and losing quite a few places, eventually dropping to sixth counter just over halfway round the second lap. I fought the urge to give up and committed myself to completing the race by starting the final lap. However, on the path beside the lake I felt some foot pain coming on and would most likely have stopped if I hadn't still been a counter. I had also looked back a few times but there was nobody from Garscube close behind. Made it to the end of the lap, finishing the 7.44 miles in an anonymous 198th place and 48:13 officially but 48:10 on my watch, for a reasonable average pace of 6:28/mile, and just over a minute down on last year which wasn't too bad under the circumstances. I don't think it's really possible to run a decent 12K cross-country on just 20 miles a week. The team finished 11th, 1 point ahead of Carnegie, whose final counter was one place ahead of me. We'd have needed to score 100 points fewer to finish in the top 10.
Pace splits: 6:07, 6:14, 6:15, 6:47, 6:34, 6:51, 6:37, 6:03
The trail shoes were working out OK but I was suffering from lack of fitness and losing quite a few places, eventually dropping to sixth counter just over halfway round the second lap. I fought the urge to give up and committed myself to completing the race by starting the final lap. However, on the path beside the lake I felt some foot pain coming on and would most likely have stopped if I hadn't still been a counter. I had also looked back a few times but there was nobody from Garscube close behind. Made it to the end of the lap, finishing the 7.44 miles in an anonymous 198th place and 48:13 officially but 48:10 on my watch, for a reasonable average pace of 6:28/mile, and just over a minute down on last year which wasn't too bad under the circumstances. I don't think it's really possible to run a decent 12K cross-country on just 20 miles a week. The team finished 11th, 1 point ahead of Carnegie, whose final counter was one place ahead of me. We'd have needed to score 100 points fewer to finish in the top 10.
Pace splits: 6:07, 6:14, 6:15, 6:47, 6:34, 6:51, 6:37, 6:03
Thursday 21 February 2013
2.8 miles hard
Ran home from work in 17:45 for 2.77 miles, average pace 6:25/mile, HR 159. Would have switched to my summer route but forgot until it was too late to cross, so I continued down Maryhill Road.
Pace splits (ave. HR): 6:39 (147), 6:29 (165), 6:01 (167)
HR zones: 2.5%, 1.6%, 30.3%, 65.5%, 0%
Pace splits (ave. HR): 6:39 (147), 6:29 (165), 6:01 (167)
HR zones: 2.5%, 1.6%, 30.3%, 65.5%, 0%
Wednesday 20 February 2013
4.3 miles moderate
Ran home via Lock 27 and the canal as far as the fire station, as it was finally light enough to see where I was going. 4.28 miles in 28:27, average pace 6:39/mile, HR 152.
Pace splits (ave. HR): 6:43 (139), 6:39 (154), 6:43 (158), 6:32 (158), 6:37 (157)
HR zones: 1.9%, 8.8%, 83.1%, 6.2%, 0%
Pace splits (ave. HR): 6:43 (139), 6:39 (154), 6:43 (158), 6:32 (158), 6:37 (157)
HR zones: 1.9%, 8.8%, 83.1%, 6.2%, 0%
Tuesday 19 February 2013
2.8 miles moderate
Ran home from work in 18:24 for 2.77 miles, average pace 6:39/mile, HR 148.
Pace splits (ave. HR): 6:51 (137), 6:41 (152), 6:20 (156)
HR zones: 4.1%, 10.3%, 80.8%, 4.8%, 0%
Pace splits (ave. HR): 6:51 (137), 6:41 (152), 6:20 (156)
HR zones: 4.1%, 10.3%, 80.8%, 4.8%, 0%
Monday 18 February 2013
2.8 miles hard, 3.2 miles easy
Ran home from work in 17:38 for 2.77 miles, average pace 6:22/mile, HR 152.
Pace splits (ave. HR): 6:45 (137), 6:22 (158), 5:54 (166)
HR zones: 3.6%, 16.7%, 42.2%, 37.5%, 0%
In the evening I felt OK to run a longer loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda. 3.23 miles in 24:44, average pace 7:39/mile, HR 144. Looked encouraging for the National Cross Country Championships on Saturday.
Pace splits (ave. HR): 8:13 (138), 7:34 (146), 7:12 (148), 7:29 (155)
HR zones: 3.2%, 17.5%, 79.3%, 0%, 0%
Pace splits (ave. HR): 6:45 (137), 6:22 (158), 5:54 (166)
HR zones: 3.6%, 16.7%, 42.2%, 37.5%, 0%
In the evening I felt OK to run a longer loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda. 3.23 miles in 24:44, average pace 7:39/mile, HR 144. Looked encouraging for the National Cross Country Championships on Saturday.
Pace splits (ave. HR): 8:13 (138), 7:34 (146), 7:12 (148), 7:29 (155)
HR zones: 3.2%, 17.5%, 79.3%, 0%, 0%
Sunday 17 February 2013
3.4 miles easy
Ran an easy loop of Shakespeare Street and Napiershall Street in the late afternoon. 3.37 miles in 24:32, average pace 7:17/mile, HR 140.
Pace splits (ave. HR): 7:47 (130), 7:12 (141), 6:59 (146), 6:58 (149)
HR zones: 3.4%, 37.8%, 58.8%, 0%, 0%
Weekly total: 25 miles
Pace splits (ave. HR): 7:47 (130), 7:12 (141), 6:59 (146), 6:58 (149)
HR zones: 3.4%, 37.8%, 58.8%, 0%, 0%
Weekly total: 25 miles
Saturday 16 February 2013
4.7 miles slow
Ran an easy loop of Hyndland Road and Charing Cross in the morning with Natasha. 4.65 miles in 39:11, average pace 8:26/mile, HR 130.
Pace splits (ave. HR): 8:15 (127), 8:31 (130), 8:17 (128), 8:26 (134), 8:46 (131)
HR zones: 5.8%, 90.7%, 3.5%, 0%, 0%
Pace splits (ave. HR): 8:15 (127), 8:31 (130), 8:17 (128), 8:26 (134), 8:46 (131)
HR zones: 5.8%, 90.7%, 3.5%, 0%, 0%
Friday 15 February 2013
2.8 miles moderate
Ran home from work in 18:06 for 2.77 miles, average pace 6:32/mile, HR 152.
Pace splits (ave. HR): 6:48 (142), 6:30 (160), 6:15 (157)
HR zones: 1.1%, 14.8%, 52.8%, 31.3%, 0%
Pace splits (ave. HR): 6:48 (142), 6:30 (160), 6:15 (157)
HR zones: 1.1%, 14.8%, 52.8%, 31.3%, 0%
Thursday 14 February 2013
2.8 miles moderate
Ran home from work in 18:05 for 2.78 miles, average pace 6:30/mile, HR 150.
Pace splits (ave. HR): 6:41 (138), 6:39 (154), 6:06 (160)
HR zones: 3.7%, 10.2%, 65.5%, 20.6%, 0%
Pace splits (ave. HR): 6:41 (138), 6:39 (154), 6:06 (160)
HR zones: 3.7%, 10.2%, 65.5%, 20.6%, 0%
Wednesday 13 February 2013
4.2 miles steady
Ran home from work via Lock 27, Anniesland Cross and North Woodside Road in 29:33 for 4.23 miles, average pace 6:59/mile, HR 150.
Pace splits (ave. HR): 7:38 (134), 6:48 (148), 6:51 (157), 6:33 (160), 7:09 (164)
HR zones: 2.9%, 13.1%, 59.4%, 24.6%, 0%
Pace splits (ave. HR): 7:38 (134), 6:48 (148), 6:51 (157), 6:33 (160), 7:09 (164)
HR zones: 2.9%, 13.1%, 59.4%, 24.6%, 0%
Tuesday 12 February 2013
2.8 miles moderate
Ran home from work in 18:19 for 2.78 miles, average pace 6:35/mile, HR 150. Legs quite heavy after Monday's efforts.
Pace splits (ave. HR): 6:47 (137), 6:39 (155), 6:13 (160)
HR zones: 2.5%, 13.4%, 69.9%, 14.3%, 0%
Pace splits (ave. HR): 6:47 (137), 6:39 (155), 6:13 (160)
HR zones: 2.5%, 13.4%, 69.9%, 14.3%, 0%
Monday 11 February 2013
2.8 miles hard, 1.8 miles slow
Ran home from work in 17:30 for 2.77 miles, average pace 6:20/mile, HR 157, knocking a few more seconds off my best time for the year so far.
Pace splits (ave. HR): 6:46 (144), 6:15 (164), 5:52 (169)
HR zones: 3.0%, 4.9%, 34.5%, 57.6%, 0%
In the evening I ran an easy loop of Roman Road and Canniesburn Toll from Bearsden Asda. 1.79 miles in 14:59, average pace 8:22/mile, HR 140.
Pace splits (ave. HR): 8:43 (137), 7:56 (145)
HR zones: 3.8%, 27.0%, 69.2%, 0%, 0%
Pace splits (ave. HR): 6:46 (144), 6:15 (164), 5:52 (169)
HR zones: 3.0%, 4.9%, 34.5%, 57.6%, 0%
In the evening I ran an easy loop of Roman Road and Canniesburn Toll from Bearsden Asda. 1.79 miles in 14:59, average pace 8:22/mile, HR 140.
Pace splits (ave. HR): 8:43 (137), 7:56 (145)
HR zones: 3.8%, 27.0%, 69.2%, 0%, 0%
Saturday 9 February 2013
3.4 miles easy
Went out in the afternoon for an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 24:41, average pace 7:20/mile, HR 138. Had a day off on Sunday to avoid overdoing it.
Pace splits (ave. HR): 7:48 (131), 7:13 (138), 7:04 (142), 7:07 (145)
HR zones: 3.1%, 51.9%, 45.0%, 0%, 0%
Weekly total: 19 miles
Pace splits (ave. HR): 7:48 (131), 7:13 (138), 7:04 (142), 7:07 (145)
HR zones: 3.1%, 51.9%, 45.0%, 0%, 0%
Weekly total: 19 miles
Friday 8 February 2013
2.8 miles hard
Ran home from work in 17:47 for 2.78 miles, average pace 6:24/mile, HR 157.
Pace splits (ave. HR): 6:34 (144), 6:28 (163), 6:04 (168)
HR zones: 2.6%, 5.9%, 35.3%, 56.1%, 0%
Pace splits (ave. HR): 6:34 (144), 6:28 (163), 6:04 (168)
HR zones: 2.6%, 5.9%, 35.3%, 56.1%, 0%
Thursday 7 February 2013
4.2 miles moderate
Ran home from work via Lock 27, Anniesland Cross and North Woodside Road in a greatly improved time of 28:24 for 4.23 miles, average pace 6:43/mile, HR 154.
Pace splits (ave. HR): 7:06 (141), 6:48 (154), 6:42 (158), 6:19 (162), 6:35 (168)
HR zones: 2.8%, 6.7%, 55.2%, 35.3%, 0%
Pace splits (ave. HR): 7:06 (141), 6:48 (154), 6:42 (158), 6:19 (162), 6:35 (168)
HR zones: 2.8%, 6.7%, 55.2%, 35.3%, 0%
Wednesday 6 February 2013
2.8 miles moderate
Ran home from work in 17:55 for 2.77 miles, average pace 6:29/mile, HR 156. This was my first time inside 18 minutes for that particular route since December, although it was hard work.
Pace splits (ave. HR): 6:59 (142), 6:25 (162), 5:54 (169)
HR zones: 3.4%, 4.7%, 41.8%, 50.0%, 0%
Pace splits (ave. HR): 6:59 (142), 6:25 (162), 5:54 (169)
HR zones: 3.4%, 4.7%, 41.8%, 50.0%, 0%
Tuesday 5 February 2013
2.8 miles moderate
Ran home from work in 18:22 for 2.77 miles, average pace 6:38/mile, HR 154.
Pace splits (ave. HR): 6:53 (143), 6:48 (157), 6:06 (165)
HR zones: 3.1%, 5.5%, 53.2%, 38.2%, 0%
Pace splits (ave. HR): 6:53 (143), 6:48 (157), 6:06 (165)
HR zones: 3.1%, 5.5%, 53.2%, 38.2%, 0%
Monday 4 February 2013
2.8 miles steady
Ran home from work in 19:10 for 2.77 miles, average pace 6:56/mile, HR 150.
Pace splits (ave. HR): 7:04 (140), 7:01 (155), 6:36 (158)
HR zones: 3.3%, 6.7%, 82.8%, 7.2%, 0%
Pace splits (ave. HR): 7:04 (140), 7:01 (155), 6:36 (158)
HR zones: 3.3%, 6.7%, 82.8%, 7.2%, 0%
Friday 1 February 2013
2.8 miles steady
Ran home from work in 18:55 for 2.78 miles, average pace 6:49/mile, HR 150. Able to move better but thought I could still do with a couple of days off.
Pace splits (ave. HR): 7:00 (139), 6:52 (155), 6:29 (157)
HR zones: 3.6%, 13.0%, 77.7%, 5.6%, 0%
Weekly total: 18 miles
Pace splits (ave. HR): 7:00 (139), 6:52 (155), 6:29 (157)
HR zones: 3.6%, 13.0%, 77.7%, 5.6%, 0%
Weekly total: 18 miles
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