2.7 miles moderate, long reps

Ran home from work in 17:29 for 2.67 miles, average pace 6:33/mile, HR 147.

Pace splits (ave. HR): 6:58 (138), 6:28 (152), 6:04 (156)
HR zones: 3.0%, 10.9%, 82.7%, 3.5%, 0%

In the evening I took part in the club's Tuesday training session for the first time in quite a while as it was my favourite 1K reps on the other side of Switchback Road. Not thinking it appropriate to run with my Jabra Sport earphones to pause and restart Endomondo, I relied on the SmartWatch which duly ran out of battery power during the first rep, so I just had to time the entire session including recoveries and try to figure it out later. Rep times may not be accurate. David was well ahead on each rep and I rolled in second. Warm-up was 0.44 miles, warm-down 0.90.

0.64 miles in 3:35 (average pace 5:36/mile)
0.62 miles in 3:28 (average pace 5:35/mile)
0.64 miles in 3:28 (average pace 5:25/mile)
0.63 miles in 3:29 (average pace 5:31/mile)
0.63 miles in 3:29 (average pace 5:31/mile)
0.61 miles in 3:25 (average pace 5:36/mile)

HR zones: 4.0%, 21.2%, 9.8%, 62.9%, 2.1%

2.7 miles steady, 4.3 miles easy

Ran home from work in 18:17 for 2.68 miles, average pace 6:50/mile, HR 139.

Pace splits (ave. HR): 7:13 (131), 6:46 (142), 6:21 (146)
HR zones: 4.6%, 41.1%, 54.2%, 0%, 0%

In the evening I ran the same loop of Pendicle Road and Garscube Estate as last week. 4.28 miles in 31:05, average pace 7:16/mile, HR 139.

Pace splits (ave. HR): 8:03 (129), 7:16 (140), 6:57 (141), 6:53 (145), 6:55 (153)
HR zones: 3.6%, 33.9%, 62.5%, 0%, 0%

4 miles slow

Ran out to Knightswood via Anniesland Cross and Archerhill Road with Natasha to collect the car. 3.97 miles in 33:36, average pace 8:27/mile, HR 135. Possibly some HR strap problems.

Pace splits (ave. HR): 8:46 (120), 8:16 (127), 8:16 (141), 8:30 (153)
HR zones: 7.6%, 54.5%, 32.2%, 5.7%, 0%
Weekly total: 31 miles

McAndrew relay

I was put on the second leg for a competitive Vets' team. Conditions were fine so I went with the adiPure Gazelle and was quite hopeful of breaking 18 minutes. I made up a few places and finished in 17:54, which was my best time since 2008. We won the Vets' team prize and I was 3rd fastest Vet on the day but only 7th fastest for Garscube (including our disqualified A team). Didn't have any blister or hip problems, average pace was 5:30/mile for 3.25 miles.

2.7 miles moderate

Ran home from work in 17:24 for 2.67 miles, average pace 6:32/mile, HR 145.

Pace splits (ave. HR): 6:56 (135), 6:28 (149), 6:01 (158)
HR zones: 3.4%, 17.4%, 74.6%, 4.6%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens in 39:51 for 5.82 miles, average pace 6:51/mile, HR 148.

Pace splits (ave. HR): 7:17 (132), 6:43 (149), 6:47 (152), 6:42 (152), 6:43 (152), 6:53 (155)
HR zones: 2.5%, 7.5%, 87.6%, 2.3%, 0%

2.7 miles steady, 5.2 miles slow

Ran home from work in 18:09 for 2.67 miles, average pace 6:49/mile, HR 149.

Pace splits (ave. HR): 7:05 (146), 6:42 (151), 6:34 (152)
HR zones: 2.9%, 8.2%, 77.2%, 11.7%, 0%

Dodged the club hill session in the evening and ran an easy loop of Maryhill Road, Garrioch Road, Great Western Road and Anniesland Cross. Took a while to get moving. 5.15 miles in 40:07, average pace 7:47/mile, HR 140. Ran 0.69 miles around the car park afterwards to warm down.

Pace splits (ave. HR): 8:17 (132), 7:42 (136), 7:42 (140), 7:33 (143), 7:45 (147), 7:26 (142)
HR zones: 1.9%, 48.5%, 49.6%, 0%, 0%

2.7 miles moderate, 4.3 miles easy

Ran home from work in 17:45 for 2.68 miles, average pace 6:38/mile, HR 142.

Pace splits (ave. HR): 7:04 (132), 6:32 (147), 6:09 (151)
HR zones: 3.9%, 36.6%, 59.4%, 0%, 0%

In the evening I ran a longer route from Bearsden Asda, via West Chapelton Avenue, Pendicle Road, Maxwell Avenue and through Garscube Estate to Maryhill Road. 4.26 miles in 31:03, average pace 7:17/mile, HR 145.

Pace splits (ave. HR): 7:46 (134), 7:22 (146), 7:05 (147), 6:59 (151), 7:01 (158)
HR zones: 2.0%, 16.6%, 80.2%, 1.2%, 0%

4.2 miles slow

Went out in the morning with Natasha for a run up Baird's Brae to avoid flooding on Possil Road, along Keppochhill Road, up Carlisle Street, back along Hawthorn Street, through Ruchill Park to avoid what I expected would be more flooding at the bottom of Bilsland Drive, and home via Grovepark Street. 4.21 miles in 36:17, average pace 8:37/mile, HR 124.

Pace splits (ave. HR): 9:01 (120), 8:15 (122), 8:13 (125), 8:52 (129), 9:16 (123)
HR zones: 23.4%, 74.7%, 1.9%, 0%, 0%
Weekly total: 28 miles

George Cummings relay

I was put on the first leg for a fairly strong Vets' team. Wore the adiPure Adapt as I thought they might just about be OK for a short race, and they were certainly attracting some attention at the start. I was just behind Ben for the early part of the race but he started to get away as we approached the first mile point, which I went through in about 5:10, with a surprisingly high number of runners in front of me. The soles of my feet seemed to be getting increasingly warm, especially after every corner, and there were definitely some blisters coming on. I made up some places on the final climb but by now I was running with my toes clenched to protect my feet and couldn't put in much of a finishing kick. Finished in 14:33 which was 17 seconds up on last year (although 7 seconds down on 2010). We won the Vets' team prize and I was joint third fastest of all Garscube participants on the day.

2.7 miles moderate

Ran home from work in 17:18 for 2.67 miles, average pace 6:29/mile, HR 148. Decided against going to the club session in the evening in order to ease off before Saturday's race.

Pace splits (ave. HR): 6:40 (141), 6:33 (148), 6:08 (159)
HR zones: 1.9%, 5.6%, 81.2%, 11.3%, 0%

5.8 miles moderate

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.83 miles in 39:00, average pace 6:41/mile, HR 155. Picked it up in the last mile or so along the canal while I was overtaking somebody.

Pace splits (ave. HR): 7:17 (148), 6:47 (146), 6:41 (155), 6:25 (160), 6:13 (166), 6:44 (161)
HR zones: 0.8%, 1.6%, 67.6%, 30.0%, 0%

2.7 miles moderate, 4.7 miles slow

Ran home from work in 18:01 for 2.67 miles, average pace 6:44/mile, HR 146.

Pace splits (ave. HR): 6:58 (138), 6:45 (150), 6:23 (153)
HR zones: 2.9%, 17.7%, 79.5%, 0%, 0%

In the evening Natasha and I dodged the club track session and ran our usual loop of Great Western Road, Hyndland Road and Charing Cross. 4.65 miles in 40:46, average pace 8:46/mile, HR 124.

Pace splits (ave. HR): 8:52 (120), 8:26 (126), 8:44 (122), 8:59 (126), 8:50 (128)
HR zones: 18.7%, 81.3%, 0%, 0%, 0%

2.7 miles easy, 2.5 miles easy

Ran home from work in 18:33 for 2.67 miles, average pace 6:58/mile, HR 147.

Pace splits (ave. HR): 7:18 (145), 6:40 (148), 6:53 (151)
HR zones: 0.7%, 9.6%, 89.7%, 0%, 0%

In the evening I ran down Milngavie Road and Maryhill Road to the main entrance to Garscube Estate, over the bridge and along the footpath in the dark to the side entrance, which turned out to be locked, so I had to climb over the wall before heading back up Milngavie Road. 2.51 miles in 17:25, average pace 6:57/mile, HR 141.

Pace splits (ave. HR): 7:26 (132), 6:33 (144), 6:48 (154)
HR zones: 5.4%, 26.8%, 67.8%, 0%, 0%