3.2 miles slow

My foot was hurting slightly from Friday's epic journey but otherwise I had recovered reasonably well and went out with Natasha for a run through Ruchill Park, round Shuna Crescent, down Shakespeare Street and onto the Kelvin Walkway to Garriochmill Road, then home via South Woodside Road. 3.24 miles in 31:09, average pace 9:38/mile, HR 125.

Pace splits (ave. HR): 10:12 (123), 9:30 (121), 9:13 (131), 9:27 (134)
HR zones: 21.9%, 73.1%, 5.0%, 0%, 0%
Weekly total: 8 miles running, 57 miles cycling

57 miles cycling

Cycled down to Partick and took the bike through on the train to Haymarket, where I wheeled it up to the Lochrin Basin and set off along the Union Canal towpath. Heading out of Edinburgh there were a couple of aqueducts where the towpath narrowed significantly and cyclists had to dismount. There were quite a few runners and cyclists until I got further out into the countryside and the quality of the towpath became steadily worse. Although it had been dry for a couple of days, I struggled through a very muddy mile or so approaching Linlithgow, and it was very stony for long stretches.

I was planning to stop at the Falkirk Wheel for lunch but the headwind was starting to sap my energy. The tunnel offered a brief respite, and there was nobody around so I was able to cycle its full length even though it was very dark, but I finally had to stop about a mile further on and drank an entire bottle of Gatorade in a few seconds. I was already behind schedule when I stopped at the Wheel to eat a couple of sandwiches and buy more drinks. It got harder to pedal after Falkirk and the stretch between Bonnybridge and Kilsyth was particularly exposed to the wind, so much so that it felt like it would have been quicker to run. Dropping to a lower gear made it slightly easier but seemed too slow. I ended up stopping in Kirkintilloch to buy some emergency Skittles, and it was there that my Garmin ran out. The last 10 miles or so was familiar territory and was more sheltered, so I managed to pick it up slightly. It took me 4:29:22 to cycle 46.74 miles to Kirkintilloch, speed 10.4mph, HR 139, plus about an hour for the final 10 miles. Fastest mile was 4:17 just after the Edinburgh Bypass.

3.4 miles steady

Thought I'd recovered well enough to run the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 23:43, average pace 7:03/mile, HR 156.

Pace splits (ave. HR): 7:22 (145), 7:02 (158), 6:49 (162), 6:51 (162)
HR zones: 1.7%, 2.2%, 62.6%, 33.5%, 0%

1.8 miles easy

Foot was playing up a bit so I didn't want to risk anything more than an easy loop of Roman Road and Canniesburn Toll from Bearsden Asda. 1.79 miles in 13:11, average pace 7:23/mile, HR 144.

Pace splits (ave. HR): 7:37 (139), 7:06 (151)
HR zones: 6.7%, 14.0%, 79.3%, 0%, 0%

4.7 miles slow

By Sunday my foot felt sufficiently better for me to run a loop of North Woodside Road, Hyndland Road and Charing Cross with Natasha. 4.65 miles in 40:21, average pace 8:34/mile, HR 126.

Pace splits (ave. HR): 8:36 (120), 8:50 (126), 8:47 (124), 8:38 (132), 8:33 (133)
HR zones: 12.3%, 87.4%, 0.2%, 0%, 0%
Weekly total: 8 miles

3.4 miles slow

Felt just about able to go out for a few miles so ran the usual loop of Shakespeare Street and Napiershall Street with Natasha. 3.36 miles in 28:50, average pace 8:34/mile, HR 130.

Pace splits (ave. HR): 8:37 (127), 8:34 (129), 8:25 (134), 8:55 (133)
HR zones: 6.6%, 92.7%, 0.7%, 0%, 0%

15.5 miles cycling

Cycled down North Woodside Road, through Kelvingrove Park, past the Kelvin Hall, down Ferry Road and onto the cyclepath which I followed as far as Clydebank before heading back home along the canal to Cowcaddens and across the footbridge. Fastest mile was 3:36 just after reaching the canal. 15.49 miles in 1:11:21, speed 13.0mph, HR 142.

Weekly total: 22 miles cycling

4 miles cycling, 3 miles cycling

Cycled to work via Baird's Brae and the canal as far as the aqueduct before joining the Kelvin Walkway. 4.04 miles in 20:41, average speed 11.7mph, HR 131.

The distance via the canal seemed excessive so I cycled back home down the walkway to Garriochmill Road and along North Woodside Road. Crashed on the narrowest part of the walkway when I couldn't turn in time after two girls had thought I would be able to cycle between them. The Sustrans map shows this section to be part of the cycle route but there later turned out to be a "no cycling" sign just after the bridge. Accidentally paused my Garmin later on so I don't have an accurate distance - somewhere between 2.5 and 3 miles, time probably around 17 minutes.