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%
Saturday 30 November 2013
Friday 29 November 2013
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%
Pace splits (ave. HR): 6:36 (130), 6:35 (150), 5:37 (150)
HR zones: 6.0%, 29.9%, 64.1%, 0%, 0%
Thursday 28 November 2013
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%
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%
Wednesday 27 November 2013
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%
Pace splits (ave. HR): 6:28 (134), 6:24 (155), 5:29 (159)
HR zones: 4.5%, 17.9%, 62.1%, 15.5%, 0%
Tuesday 26 November 2013
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%
Pace splits (ave. HR): 6:34 (140), 6:35 (158), 5:44 (162)
HR zones: 3.2%, 7.1%, 62.4%, 27.3%, 0%
Monday 25 November 2013
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
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
Sunday 24 November 2013
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
Pace splits: 8:11, 7:16, 7:40, 7:21
Weekly total: 24 miles
Saturday 23 November 2013
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%
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%
Friday 22 November 2013
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%
Pace splits (ave. HR): 6:52 (134), 6:45 (141), 6:54 (142)
HR zones: 3.7%, 46.0%, 50.3%, 0%, 0%
Thursday 21 November 2013
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%
Pace splits (ave. HR): 6:47 (135), 6:29 (154), 6:23 (156)
HR zones: 5.3%, 12.2%, 72.7%, 9.8%, 0%
Wednesday 20 November 2013
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%
Pace splits (ave. HR): 6:09 (138), 6:14 (162), 5:21 (168)
HR zones: 4.4%, 10.0%, 38.2%, 47.4%, 0%
Tuesday 19 November 2013
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%
Pace splits (ave. HR): 6:32 (136), 6:31 (158), 5:36 (172)
HR zones: 5.0%, 17.8%, 49.4%, 27.8%, 0%
Monday 18 November 2013
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%
Pace splits (ave. HR): 6:30 (135), 6:29 (155), 5:38 (157)
HR zones: 5.6%, 17.7%, 68.7%, 8.0%, 0%
Sunday 17 November 2013
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
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
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