2.7 miles moderate

Ran home from work in 17:32 for 2.67 miles, average pace 6:35/mile, HR 157.

Pace splits (ave. HR): 6:50 (144), 6:31 (163), 6:20 (171)
HR zones: 3.2%, 5.9%, 43.1%, 47.8%, 0%

3.4 miles steady

Ran the usual loop of Shakespeare Street and Napiershall Street, picking up the pace in the second half. 3.36 miles in 22:46, average pace 6:46/mile, HR 158.

Pace splits (ave. HR): 7:11 (144), 6:43 (159), 6:30 (167), 6:23 (172)
HR zones: 1.3%, 9.4%, 37.5%, 51.8%, 0%

3.3 miles slow

Went out in the evening with Natasha for an easy loop of Shakespeare Street and North Woodside Road. 3.39 miles in 31:47, average pace 9:40/mile, HR 120.

Pace splits (ave. HR): 9:33 (119), 9:21 (122), 9:41 (120), 10:54 (119)
HR zones: 45.1%, 54.3%, 0.6%, 0%, 0%

22.9 miles cycling

Took advantage of the Spring Bank Holiday to cycle all the way along the canal to Bowling. The brakes weren't working very well and I crashed into the gate just after Erskine Ferry Road, knocking the handlebars out of alignment, but I had brought my bike toolkit and was able to straighten them out. I had been planning to get something to drink at a shop in Bowling, but it turned out to be closed on account of the public holiday. Cycled back to Clydebank and joined the cyclepath, heading home through Kelvingrove Park. 22.9 miles in 1:55:34, speed 11.9mph, HR 134.

5.3 miles cycling

Went out on the bike in the afternoon for the same loop of the canal and the Kelvin Walkway as on Wednesday evening. 5.32 miles in 24:56, speed 12.8mph, HR 147.

Weekly total: 15 miles running, 11 miles cycling

3.4 miles slow

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 9:20/mile, HR 127.

Pace splits (ave. HR): 9:20 (123), 9:28 (126), 9:09 (131), 9:18 (132)
HR zones: 7.1%, 91.9%, 1.0%, 0%, 0%

2.7 miles steady

Ran home from work for the first time in a couple of months. 2.67 miles in 18:51, average pace 6:51/mile, HR 160.

Pace splits (ave. HR): 7:10 (147), 6:48 (165), 6:21 (173)
HR zones: 2.8%, 4.5%, 35.7%, 57.0%, 0%

2.5 miles steady

Felt OK to run again so went out in the evening for a loop of Queen Margaret Drive and North Woodside Road. 2.49 miles in 17.58, average pace 7:12/mile, HR 149.

Pace splits (ave. HR): 7:29 (142), 7:03 (150), 6:52 (163)
HR zones: 4.2%, 8.7%, 71.0%, 16.1%, 0%

5.3 miles cycling

Decided to give the foot a rest and cycled the same loop of the canal and the Kelvin Walkway as on Sunday afternoon. 5.31 miles in 27:57, speed 11.4mph, HR 145.

3.6 miles slow

Went out in the evening with Natasha for an easy run down North Woodside Road and along the Kelvin Walkway for a loop of Garrioch Bridge and the Ha'penny Bridge before heading home the same way. 3.59 miles in 37:04, average pace 10:20/mile, HR 121.

Pace splits (ave. HR): 9:52 (119), 10:16 (121), 10:38 (122), 10:31 (123)
HR zones: 36.9%, 63.1%, 0%, 0%, 0%

2.5 miles easy

Ran an easy loop of Manse Road and Canniesburn Toll, starting and finishing at Bearsden Asda. 2.49 miles in 18:59, average pace 7:37/mile, HR 153.

Pace splits (ave. HR): 7:58 (146), 7:16 (158), 7:28 (161)
HR zones: 2.0%, 12.0%, 61.5%, 24.5%, 0%

3.4 miles slow, 5.3 miles cycling

Ran the usual loop of Shakespeare Street and Napiershall Street in the morning with Natasha. 3.36 miles in 30:34, average pace 9:06/mile, HR 140.

Pace splits (ave. HR): 9:15 (135), 8:58 (139), 8:55 (143), 9:12 (146)
HR zones: 2.0%, 40.9%, 57.1%, 0%, 0%

In the afternoon I finally cleaned off the bike and cycled up Baird's Brae and along the canal as far as the Kelvin Aqueduct, then down the Kelvin Walkway and home via Garriochmill Road and South Woodside Road. 5.31 miles in 31:33, speed 10.1mph, HR 144.

Weekly total: 11 miles running, 5 miles cycling

4.7 miles slow

Went out in the morning for a loop of Hyndland Road and Charing Cross with Natasha. 4.65 miles in 41:48, average pace 9:00/mile, HR 143.

Pace splits (ave. HR): 9:21 (128), 9:05 (146), 8:53 (142), 8:41 (153), 9:03 (151)
HR zones: 4.8%, 26.7%, 68.5%, 0%, 0%

3.3 miles slow

After several weeks off to let the foot recover, during which I felt too lethargic even to clean up the bike and drag it downstairs, I went out for an easy run with Natasha, down North Woodside Road and onto the Kelvin Walkway as far as the loop of Garrioch Bridge and the Ha'penny Bridge before heading back and up Garriochmill Road. 3.26 miles in 33:16, average pace 10:12/mile. No HR readings as I hadn't charged my own Garmin since the last time I'd used it.

Pace splits: 9:50, 9:55, 10:35, 11:19