6.9 miles easy

Went out for my longest run in months, an easy loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.94 miles in 51:15, average pace 7:23/mile, HR 142.

Pace splits (ave. HR): 8:01 (125), 7:22 (141), 7:08 (142), 7:21 (146), 7:18 (148), 7:21 (148), 7:08 (150)
HR zones: 2.6%, 22.2%, 75.2%, 0%, 0%
Weekly total: 28 miles

3.2 miles steady

Ran down to Lawrence Street and back via Kelvingrove Park and University Place. 3.16 miles in 22:23, average pace 7:05/mile, HR 141.

Pace splits (ave. HR): 7:13 (131), 7:08 (145), 6:49 (145), 7:16 (154)
HR zones: 4.5%, 31.2%, 64.3%, 0%, 0%

2.7 miles hard

Ran home from work in 16:56 for 2.67 miles, average pace 6:21/mile, HR 153.

Pace splits (ave. HR): 6:47 (139), 6:14 (159), 5:53 (167)
HR zones: 3.3%, 9.5%, 45.9%, 41.2%, 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 29:14, average pace 6:50/mile, HR 150.

Pace splits (ave. HR): 7:21 (134), 6:45 (150), 6:44 (156), 6:33 (160), 6:34 (163)
HR zones: 3.7%, 10.9%, 65.3%, 20.0%, 0%

2.7 miles hard

Ran home from work in 17:05 for 2.67 miles, average pace 6:24/mile, HR 151.

Pace splits (ave. HR): 6:45 (137), 6:22 (157), 5:55 (165)
HR zones: 4.9%, 9.9%, 53.9%, 31.4%, 0%

2.7 miles hard

Ran home from work in 16:57 for 2.67 miles, average pace 6:22/mile, HR 151.

Pace splits (ave. HR): 6:35 (138), 6:22 (157), 5:56 (165)
HR zones: 4.4%, 7.2%, 52.8%, 35.6%, 0%

2.7 miles moderate, 3.2 miles slow

Ran home from work in 7:23 for 2.67 miles, average pace 6:31/mile, HR 148.

Pace splits (ave. HR): 6:52 (136), 6:31 (153), 5:56 (162)
HR zones: 4.1%, 19.0%, 49.9%, 27.0%, 0%

In the evening I ran a loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda, wearing the Skechers Resistance Runners. 3.21 miles in 25:42, average pace 8:00/mile, HR 142.

Pace splits (ave. HR): 8:35 (135), 7:52 (145), 7:34 (146), 7:55 (151)
HR zones: 2.5%, 25.0%, 72.5%, 0%, 0%

3.3 miles steady

My foot didn't seem any the worse for Saturday's Parkrun so I went out in the afternoon for an easy loop of Shakespeare Street and Napiershall Street. 3.34 miles in 23:46, average pace 7:07/mile, HR 141.

Pace splits (ave. HR): 7:50 (131), 6:54 (144), 6:43 (147), 6:43 (149)
HR zones: 3.6%, 33.0%, 63.4%, 0%, 0%
Weekly total: 24 miles

Parkrun 5K

Drove out to Strathclyde Park to have a crack at the Parkrun and see what kind of shape I was in. The rain only came on when I was on my way there otherwise I might have had second thoughts. I was ambitiously aiming for 3:20 per kilometre, which I managed for the first one but it was only going to go one way after that. I managed to hold onto 4th place for a while but after watching my sub-17, sub-17:30 and even sub-18 hopes bite the dust I was passed by Nick Reid with about a mile to go, and I wasn't going to make up any ground into a headwind with tired legs. Finished in what was probably a PW of 18:19, average pace 5:54/mile.

Pace splits: 5:30, 5:58, 6:06, 5:38

2.7 miles steady

Ran home from work, taking it a bit easier, in 18:12 for 2.67 miles, average pace 6:49/mile, HR 146.

Pace splits (ave. HR): 7:06 (135), 6:46 (151), 6:22 (157)
HR zones: 4.9%, 21.4%, 71.0%, 2.7%, 0%

3.9 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. Didn't notice I hadn't started the Garmin properly until I had passed the rugby pitch. 3.93 miles in 25:58, average pace 6:36/mile, HR 162.

Pace splits (ave. HR): 7:02 (148), 6:36 (163), 6:19 (169), 6:27 (171)
HR zones: 0%, 4.9%, 28.0%, 67.1%, 0%

2.7 miles hard

Ran home from work in a surprise new PB of 16:09 for 2.67 miles, average pace 6:03/mile, HR 165.

Pace splits (ave. HR): 6:20 (155), 5:59 (169), 5:43 (176)
HR zones: 0.4%, 0.4%, 31.9%, 67.3%, 0%

2.7 miles hard

Ran home from work in 16:47 for 2.67 miles, average pace 6:17/mile, HR 160.

Pace splits (ave. HR): 6:46 (148), 6:10 (165), 5:45 (175)
HR zones: 1.3%, 2.7%, 38.2%, 57.8%, 0%

2.7 miles moderate, 2.5 miles easy

Ran home from work in 17:12 for 2.67 miles, average pace 6:27/mile, HR 157.

Pace splits (ave. HR): 6:53 (144), 6:30 (161), 5:43 (173)
HR zones: 4.4%, 1.0%, 42.3%, 52.3%, 0%

Felt OK to run again in the evening so I did the usual loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.48 miles in 18:57, average pace 7:38/mile, HR 150.

Pace splits (ave. HR): 8:09 (141), 7:14 (154), 7:25 (163)
HR zones: 2.7%, 15.0%, 61.8%, 20.5%, 0%

4 miles moderate

Ran a loop of Garrioch Road, Cleveden Drive and North Woodside Road. 4.01 miles in 26:15, average pace 6:33/mile, HR 155.

Pace splits (ave. HR): 7:27 (132), 6:20 (153), 6:15 (166), 6:05 (173)
HR zones: 3.8%, 12.9%, 33.6%, 49.7%, 0%
Weekly total: 21 miles

3.4 miles slow

Went out in the morning with Natasha for the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 33:56, average pace 10:06/mile, HR 110.

Pace splits (ave. HR): 9:35 (114), 10:02 (109), 10:27 (109), 10:37 (109)
HR zones: 97.5%, 2.5%, 0%, 0%, 0%

3.4 miles steady

Ran the usual loop of Shakespeare Street and Napiershall Street. Picked it up not too badly after the first mile. 3.37 miles in 22:50, average pace 6:46/mile, HR 149.

Pace splits (ave. HR): 7:34 (132), 6:25 (154), 6:24 (160), 6:25 (165)
HR zones: 5.6%, 11.3%, 54.4%, 28.7%, 0%

3.3 miles steady

Ran a loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda. 3.25 miles in 22:28, average pace 6:54/mile, HR 151.

Pace splits (ave. HR): 7:18 (141), 6:55 (154), 6:30 (154), 6:48 (164)
HR zones: 2.5%, 8.4%, 73.9%, 15.2%, 0%

6.6 miles easy

Ran up the Buda side of the Danube from our hotel, although a stretch of Bem Rakpart was closed due to flooding and I had to run on Fő Utca instead. I had wanted to run across Árpád Bridge and head back down the Pest side of the river, but shortly after nipping across a railway line onto a footpath I had my progress impeded by more flooding. Briefly considered heading back to the road to continue, but I was already more than halfway towards my longest run in several months, so I just turned round and headed back to the hotel. 6.6 miles in 48:50, average pace 7:24/mile. No HR readings, forgot to put the battery in the chest strap.

Pace splits: 7:22, 7:23, 7:32, 7:27, 7:12, 7:28, 7:15

1 mile easy, 1 mile steady

Ran over to Canal Street via Garscube Road. 1.04 miles in 7:52, average pace 7:34/mile, HR 137.
HR zones: 8.1%, 48.9%, 43.0%, 0%, 0%

Ran the same distance back in 7:30, average pace 7:14/mile, HR 148.
HR zones: 4.2%, 15.3%, 61.8%, 18.7%, 0%

Weekly total: 10 miles

4.5 miles steady

Ran a loop of the canal and the Kelvin Walkway, joining the towpath at the fire station and heading home via Garriochmill Road. 4.51 miles in 30:54, average pace 6:51/mile, HR 160.

Pace splits (ave. HR): 7:32 (143), 6:38 (161), 6:33 (163), 6:45 (170), 6:40 (174)
HR zones: 1.8%, 7.2%, 26.9%, 64.2%, 0%

3.3 miles slow

Went out in the morning with Natasha for a run down North Woodside Road, along the Kelvin Walkway for a loop of Garrioch Bridge and the Ha'penny Bridge, and back home via Garriochmill Road. 3.25 miles in 32:56, average pace 10:09/mile, HR 119.

Pace splits (ave. HR): 9:56 (116), 10:13 (120), 10:04 (122), 11:05 (115)
HR zones: 57.6%, 42.4%, 0%, 0%, 0%

5.3 miles cycling

Cycled the same loop of the canal and the Kelvin Walkway as last Sunday. 5.32 miles in 24:17, speed 13.1mph, HR 141.

Weekly total: 9 miles running, 28 miles cycling