4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station in 28:02 for 4.28 miles, average pace 6:33/mile, HR 154.

Pace splits (ave. HR): 7:13 (141), 6:27 (155), 6:19 (160), 6:16 (161), 6:17 (162)
HR zones: 0.8%, 9.4%, 49.6%, 40.2%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station in 28:17 for 4.28 miles, average pace 6:36/mile, HR 150.

Pace splits (ave. HR): 7:16 (132), 6:34 (146), 6:27 (158), 6:13 (163), 6:18 (162)
HR zones: 4.9%, 18.6%, 49.0%, 27.5%, 0%

2.7 miles steady

Ran home from work in 18:02 for 2.67 miles, average pace 6:46/mile, HR 145. Still struggling with back/hip pain.

Pace splits (ave. HR): 7:26 (133), 6:40 (148), 5:52 (165)
HR zones: 5.4%, 21.0%, 57.5%, 14.5%, 1.7%

2.7 miles steady

Ran home from work in 18:28 for 2.67 miles, average pace 6:55/mile, HR 145. Hard to get moving on account of back/hip pain.

Pace splits (ave. HR): 7:36 (136), 6:41 (150), 6:16 (154)
HR zones: 5.4%, 14.0%, 78.3%, 2.3%, 0%

4.7 miles slow

Went out in the morning with Natasha for an easy loop of Hyndland Road and Charing Cross. 4.65 miles in 40:11, average pace 8:38/mile, HR 131. HR readings look slightly dubious.

Pace splits (ave. HR): 8:34 (121), 8:35 (131), 8:23 (134), 8:52 (137), 8:54 (129)
HR zones: 7.6%, 78.2%, 11.3%, 2.9%, 0%
Weekly total: 37 miles

3.4 miles slow

Went out at midday with Natasha for our usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 28:21, average pace 8:27/mile, HR 121.

Pace splits (ave. HR): 8:34 (121), 8:17 (122), 8:24 (122), 8:40 (121)
HR zones: 29.5%, 70.5%, 0%, 0%, 0%

2.7 miles steady

Ran home from work in 18:13 for 2.67 miles, average pace 6:50/mile, HR 142.

Pace splits (ave. HR): 6:57 (135), 6:54 (145), 6:23 (150)
HR zones: 3.8%, 22.9%, 73.4%, 0%, 0%

4.3 miles steady

Ran home from work via Lock 27 and the canal as far as the fire station in 29:50 for 4.28 miles, average pace 6:59/mile, HR 146.

Pace splits (ave. HR): 7:04 (134), 6:56 (149), 7:02 (152), 6:59 (150), 6:35 (152)
HR zones: 2.7%, 12.5%, 84.8%, 0%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station in 28:06 for 4.28 miles, average pace 6:34/mile, HR 150.

Pace splits (ave. HR): 6:48 (134), 6:30 (151), 6:31 (157), 6:29 (158), 6:20 (160)
HR zones: 3.4%, 9.7%, 81.3%, 5.6%, 0%

2.5 miles easy, 2.7 miles hard, 3.9 miles slow

Went out before breakfast for another quick loop of Queen Margaret Drive and North Woodside Road. 2.49 miles in 18:06, average pace 7:16/mile, HR 134.

Pace splits (ave. HR): 7:30 (131), 7:03 (136), 7:12 (139)
HR zones: 4.1%, 84.3%, 11.6%, 0%, 0%

Ran home from work in 17:04 for 2.67 miles, average pace 6:24/mile, HR 148.

Pace splits (ave. HR): 6:42 (137), 6:25 (152), 5:57 (158)
HR zones: 3.5%, 12.2%, 78.6%, 5.7%, 0%

In the evening I went out with Natasha for a loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.89 miles in 34:29, average pace 8:52/mile, HR 123.

Pace splits (ave. HR): 8:58 (121), 8:51 (123), 8:35 (126), 9:06 (124)
HR zones: 14.4%, 85.6%, 0%, 0%, 0%

2.5 miles steady, 2.7 miles hard, 3.2 miles easy

Went out before breakfast for a quick loop of Queen Margaret Drive and North Woodside Road, in an attempt to start getting the miles in again. 2.49 miles in 17:39, average pace 7:06/mile, HR 134.

Pace splits (ave. HR): 7:26 (130), 6:54 (136), 6:50 (140)
HR zones: 4.0%, 71.2%, 24.8%, 0%, 0%

Ran home from work in 16:43, average pace 6:16/mile, HR 151.

Pace splits (ave. HR): 6:26 (140), 6:18 (155), 5:54 (161)
HR zones: 3.3%, 4.9%, 69.6%, 22.2%, 0%

In the evening I ran a longer loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda. 3.24 miles in 24:23, average pace 7:31/mile, HR 141.

Pace splits (ave. HR): 7:49 (137), 7:25 (144), 7:15 (141), 7:34 (146)
HR zones: 2.1%, 31.1%, 66.8%, 0%, 0%

5.1 miles slow, 2.5 miles easy

Went out in the morning with Natasha for an easy run up Maryhill Road, onto the canal at Maryhill Locks, down Dorchester Avenue and Dorchester Place, and home via Great Western Road and North Woodside Road. 5.14 miles in 45:28, average pace 8:50/mile, HR 118.

Pace splits (ave. HR): 8:51 (116), 8:29 (122), 9:02 (116), 9:00 (118), 8:40 (117), 10:03 (117)
HR zones: 62.8%, 37.2%, 0%, 0%, 0%

In the afternoon I ran a quick loop of Queen Margaret Drive and North Woodside Road to take me up to 35 miles for the week. Forgot my HR strap. 2.49 miles in 18:09, average pace 7:17/mile.

Pace splits: 7:41, 7:05, 6:53
Weekly total: 35 miles

4.5 miles slow

Went out in the morning with Natasha for a loop of Kelvingrove Park, Yorkhill, Anderston and St George's Road. The footpath was closed at Eldon Street so we had to take a slight detour up the steps and into the park. 4.48 miles in 39:40, average pace 8:52/mile, HR 123.

Pace splits (ave. HR): 8:42 (116), 8:47 (122), 8:32 (124), 9:23 (126), 8:58 (126)
HR zones: 20.0%, 80.0%, 0%, 0%, 0%

2.7 miles hard

Ran home from work in 16:49 for 2.67 miles, average pace 6:19/mile, HR 150.

Pace splits (ave. HR): 6:30 (139), 6:21 (155), 5:57 (161)
HR zones: 3.4%, 9.5%, 67.6%, 19.5%, 0%