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%