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%