13.2 miles cycling

Made some adjustments to the saddle height and went on a longer cycle, this time up Baird's Brae and along the canal to Cadder Church, before turning around and cycling all the way back to Cowcaddens, over the footbridge and home via North Woodside where I took a slight wrong turn and had to carry the bike up some steps. Fastest mile was 3:54 approaching Possil Loch on the way back. 13.24 miles in 1:02:48, average speed 12.6mph, HR 126.

Weekly total: 9 miles running, 19 miles cycling

5.5 miles cycling

In anticipation of a long layoff, I dug the mountain bike out of retirement and went for a cycle up Baird's Brae, along the canal to the aqueduct, down the Kelvin Walkway to Kelvinbridge and back home up North Woodside Road. 5.48 miles in 28:09, average speed 11.7mph, HR 141.

Gym

After a couple of days off to rest my right foot, I thought I should see if there was any prospect of running on Sunday, although it wasn't really feeling any better. Went out in the morning and afternoon, giving up after a couple of hundred metres both times, and went to the gym instead to spend half an hour on the elliptical machine.

2.7 miles hard

Ran home from work in 17:00 for 2.67 miles, average pace 6:22/mile, HR 149. Wore the Nike Pegasus 29 Shield as usual. Right foot was slightly painful throughout and much worse later.

Pace splits (ave. HR): 6:36 (136), 6:15 (155), 6:11 (160)
HR zones: 4.3%, 13.7%, 68.3%, 13.6%, 0%

2.7 miles hard, 3.2 miles moderate

Ran home from work in 16:57 for 2.67 miles, average pace 6:21/mile, HR 148.

Pace splits (ave. HR): 6:44 (135), 6:23 (153), 5:46 (161)
HR zones: 5.1%, 14.7%, 63.5%, 16.6%, 0%

In the evening I tried the same loop as last week of Kilmardinny Avenue, Manse Road and Canniesburn Toll, this time in the Saucony Hattori, to try out something a lot closer to racing flats than the Nike Pegasus 29 Shield I invariably wore home from work, in preparation for the National Road Relays on Sunday. It was going fine until halfway down Drymen Road when I started getting a pain on the outside of my right foot. This got steadily worse on the way back up Milngavie Road to the extent that I slowed down significantly for the last few hundred metres. 3.23 miles in 21:40, average pace 6:42/mile, HR 156.

Pace splits (ave. HR): 7:18 (150), 6:35 (162), 6:11 (157), 6:50 (158)
HR zones: 3.4%, 2.6%, 54.9%, 39.1%, 0%

4.7 miles slow, 6.5 miles steady

Went out in the morning with Natasha for a loop of Hyndland Road and Charing Cross. 4.65 miles in 41:10, average pace 8:52/mile, HR 117.

Pace splits (ave. HR): 8:32 (116), 8:43 (124), 8:54 (113), 9:00 (118), 9:07 (116)
HR zones: 64.9%, 35.1%, 0%, 0%, 0%

In the afternoon I ran up Maryhill Road and onto the canal at the fire station, heading towards Kirkintilloch and turning back just after Possil Loch. 6.50 miles in 45:05, average pace 6:56/mile, HR 144.

Pace splits (ave. HR): 7:41 (129), 7:04 (139), 6:58 (146), 6:44 (148), 6:40 (149), 6:41 (152), 6:32 (154)
HR zones: 2.0%, 20.9%, 76.0%, 1.2%, 0%
Weekly total: 34 miles

3.4 miles slow, 3.9 miles steady

Went out in the morning with Natasha for our usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 31:22, average pace 9:19/mile, HR 120.

Pace splits (ave. HR): 9:25 (117), 9:15 (118), 9:07 (120), 9:52 (131)
HR zones: 52.4%, 45.9%, 1.7%, 0%, 0%

Went back out in the evening for a loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.89 miles in 26:53, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:27 (127), 6:51 (142), 6:37 (149), 6:42 (151)
HR zones: 5.0%, 29.4%, 65.5%, 0%, 0%

2.7 miles hard

Ran home from work in 16:40 for 2.67 miles, average pace 6:14/mile, HR 151.

Pace splits (ave. HR): 6:18 (139), 6:22 (155), 5:58 (162)
HR zones: 3.3%, 9.2%, 66.6%, 20.9%, 0%

2.7 miles hard

Ran home from work in 16:59 for 2.67 miles, average pace 6:22/mile, HR 146.

Pace splits (ave. HR): 6:34 (134), 6:22 (151), 6:02 (157)
HR zones: 3.8%, 21.2%, 72.0%, 2.9%, 0%

4.3 miles hard

Ran two laps of the marked 3K loop of the River Ouse in York, starting and finishing at my hotel. Tried a lighter shoe for a change, the Skechers GOrun, and it seemed to work out OK. 4.25 miles in 27:08, average pace 6:23/mile, HR 154.

Pace splits (ave. HR): 6:49 (136), 6:25 (154), 6:10 (159), 6:12 (164), 5:47 (170)
HR zones: 2.3%, 11.6%, 50.1%, 35.9%, 0%

2.7 miles hard, 3.2 miles easy

Ran home from work in 16:46 for 2.67 miles, average pace 6:17/mile, HR 148.

Pace splits (ave. HR): 6:27 (137), 6:26 (153), 5:45 (158)
HR zones: 4.0%, 10.2%, 81.1%, 4.7%, 0%

In the evening I ran an easy loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll from Bearsden Asda, wearing the Skechers Resistance Runners. 3.24 miles in 24:13, average pace 7:28/mile, HR 157.

Pace splits (ave. HR): 8:06 (157), 7:21 (157), 6:57 (158), 7:26 (154)
HR zones: 0.1%, 0.6%, 71.4%, 27.9%, 0%

4.1 miles easy

In the morning I ran down to Cowcaddens and over the footbridge, following the canal as far as Shakespeare Street and heading home down Maryhill Road and Garscube Road, finishing via Grovepark Street. 4.06 miles in 30:10, average pace 7:26/mile, HR 137.

Pace splits (ave. HR): 8:09 (131), 7:23 (140), 7:11 (137), 7:04 (141)
HR zones: 3.1%, 63.1%, 33.7%, 0%, 0%
Weekly total: 28 miles

3.4 miles easy, 4.2 miles easy

Went out in the morning for an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:17, average pace 7:31/mile, HR 141.

Pace splits (ave. HR): 8:01 (133), 7:37 (141), 7:04 (147), 7:05 (150)
HR zones: 2.4%, 30.5%, 67.0%, 0%, 0%

In the afternoon I ran another easy loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.20 miles in 30:35, average pace 7:17/mile, HR 137.

Pace splits (ave. HR): 7:55 (128), 7:10 (134), 7:19 (141), 6:48 (144), 6:54 (146)
HR zones: 2.4%, 57.5%, 40.1%, 0%, 0%

2.7 miles hard

Ran home from work in 16:33 for 2.67 miles, average pace 6:13/mile, HR 151.

Pace splits (ave. HR): 6:26 (140), 6:15 (155), 5:46 (164)
HR zones: 3.0%, 8.3%, 64.2%, 24.5%, 0%

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%